Two Drills That Has Garnered RESULTS!!!

The athletes who train on-site with us have been balling out this outdoor season. We have established numerous personal records between shot put and discus. I believe these two drills have helped them continue to crush their distance goals. In today's blog, I will discuss those two drills implemented and why I chose those two to focus on.

So What Are The Two Drills?!?!?!

The two drills that I have been implementing with the on-site athletes are the Opening Drill and Giant Step Drill (also referred to as the 270 Drill). These two drills are great for all spinners. The key to these two drills are that they replicate the needed skills of the entry and middle within the rotational technique! Dial in those two parts of the throw and majority of the time the mechanics at the front will just come naturally.

Opening Drill

This drill is really great for getting the athlete comfortable with the positions needed to get put of the back of the circle. We will have the athlete set up in their preliminary stance and execute a wind motion, opening the left side (for a right handed thrower) pointing towards 9 o'clock, with their weight shifted on top of the ball of the foot. It is critical for the athlete to develop the timing of the shift and the opening. As the athlete is opening up towards 9, they will shift the hips horizontally towards the left while openinig the left arm, knee, and foot towards 9 o'clock. We tend to do 2 sets of 7 repetitions, every training session to dial in entry!

Giant Step Drill

This drill incorporates the skills from the opening drill and connects them to the skills needed to entering the middle of the circle. The set up to the drills is the same as the Opening Drill but the movement of the drill will expand on what we did on the Opening Drill. Once the athlete opens towards 9 o'clock, they will pivot on the ball of the left foot towards the direction of the throw, with the sweep leg sweeping around the left long and low, landing in the middle of the circle. As the athlete lands in the middle, we want to see the athlete hold their chest in the direction of the throw, with the left arm long and level towards 3 o'clock. The right foot, knee and hip will be rotated forward pointing towards 3 o'clock well. This is where the athlete will create separation between the upper and lower body. We do this drill immediately after the Opening Drill, doing 2 sets of 5 repetitions.

Recap

These two drills have been staple for the training of the on-site athletes and have made my job SIGNIFICANTLY easier when coaching. When the athletes are on the same page with what I'm looking for and understand what they should be feeling through the entry and in the middle, it makes coaching a breeze. We use these drills everyday and they have garnered us great results. If you are looking to make training easier, use these two drills!

"Our aim is to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions."

                                                     - Dane, Trevor, and Sam