172 TAC's Track
and Field Coaching Manual
PIVOT DRILL
This excrcise
?AP.iAROUHD DRILIS
Here the athlere quickly taps around the left leg with. the right foot. This gets ttre body used to the path of tle rilht leg as it travels in the air and into the mid-
urning on the bali of the right foot. The athlete stands in the middle of the ring on the ball of the right foot, mentally prepared to pivot
strp-sses
into ttre power position. Through repetition the athlete will rmProve turning speed' which eliminates delays in tbe middle of the ring, thus allowing the hips to come strongly to the front of the ring' The atirlete can throw cones, light shos, or the discus for
this drill (Figure 17.13).
dle oithe ring. Instruct the athlete to start slow and ' progressively get faster. ' flrit OriU ifroltO be done in sets of five; on the fifih repetition ttre athiete shoutd complete the movement in the air instead of tapping down at each position' The discus may be uped to the hand for safety and convenience (Figure 17.14).
WALK-ABOUND DRILB
In this drill the athlete brings the discus back to cre' ate torque aad valks into Position 1, which is the sprint position; in a real throw, the right foot would U! in ne air at this point. In Position 2 the athlete ouches down beneattr where, in a real throw, the right leg would be traveling in the air' Next, in Position i 3, the right foot lands i" O" t iOaf".of tni 1ure1 ryTt:: ing to tlie bick of the ring. In Position 4, the left leg, ioi"tr"" ao*tt; again in irl tt rot*, the left leg would;
,/
A- ----r;11; \>,l-^ h
\y
" bc in the air. In Position 5, the left foot is planted'
and braced, ready to accept the forces from the right
side of the body. Finally, in Position 6, the a0tlete can simulate the throw, emphasizing &e hips-forward; action, the lift side block, the head back on the shoul: ders, and a long pull (Figure 17.15).
Figure 17.13. Pivot drill, staning position and powcr
positioo (poiscd to throw).
Throw Sequenee Through , -. the Blng
The attrlete should swing the discus in
a
SPRINT AND THROW DRILL Here the athlerc faces the tlrow in Position l, gets up on the ball ofthe left foot, and prepares to spring oif into the middle of the ring. As the right foot touches dgwn, the athlete should keep the ball of the righ, f*, moving, then move quickty into the PoYel pJrition to deliver the discus. The athlete should feel thc separation of the discus from the body and conon smoothness of movement- The visual focal "emrarc poins should be on the horizon'
motion througb a long, flat plane in front of the body' This allows time for the body weight to shift to left fmt. As thc body weight shifts, thc left arm shottld be extcnded straight out as an bxtension of the litel
of the shoulders.
This shifting also causes the,right foot to come oft' the ground. As this occuls, the athletc should straightl en the right teg so that it swings outside the circle: about I ftor slightly morc. The thrower should sensc an increase in momentum. At this stage, the
Greatlng the Entlre Turn
At this point in the teaching sequence' the athlete
should bc cager to perform the entire throw" The next rwo drills witl help your thrower prcpare for this tran-
should focus his or her eyes on a spot 6 o'clock and 9 o'clock (Figure 17.16). This stops the shoulder rotation, allowing the thrower t$
Uuild up the torque that is necded to
tilow
the discusl
sition.
Next, the athlete must drive both legs simulta: neously, the left leg as in the long jump and the righ knee toward the chest (Figurc 17 .17). The right at*lc should remain under the right knee in this position.
