Part 3 Rotational Continuity into the Block
The Right Leg drives around into the throw, rotating the Right Hip WITH LITTLE OR NO PAUSE (even before the left foot is grounded) into the left side block.
This is the key difference between 67m+ and NOT.
These three high level concepts will work well as a tune up before the big meets in May and June. You won’t get bogged down with complex details and “forget how to throw”. They are also foundation concepts that can and should be mastered from the beginning of your throwing career.
Each of these three concepts have many sub parts or details that can be explored and I will list a few of them. Primarily, though, I am looking at them as “Big Picture” movements, positions and rhythm that can be approached with the end result in mind. They are “End Result” concepts. Don’t worry about the details of how to get there, as much as just making the end result happen. There is room for personal style in the throw but these concepts are universally applied by top throwers.
1. See the Horizon to the Target (throw direction)
Slow Down, see the horizon to the target. Let the left side: eyes, arm, knee and foot lead the body to the target.
2. Work a Wide Right Leg from the Back of the circle to the Middle
The Right Leg is your engine for the throw. The wide right leg shortens and accelerates/works ahead of the paused or slowed left side to create torque.
3. Rotational Continuity into the Block with little or no pause. The Right Leg drives forward rotating the right hip into the left side block.
The goal is to minimize or eliminate any pause or delay in turning the right hip into the block or even around past the block! At first, you may have to exaggerate the turn in the air to get the right foot around and into the throw. The right foot should touch down pointing to the back of the circle (12 o’clock). However, where it is pointing on touch down is not as important as making sure that you are getting the right hip to turn ALL THE WAY into the block without a pause or delay. Don’t let the right foot impede the hip rotation by grounding the heel.
The Right Leg is the initiator, not the right foot. You don’t want to “pre-turn” the right foot ahead of the knee.
You can’t make this rotation happen starting from a dead stop, with all your weight on the right foot as the “Wheel Drill” practitioners seem to believe. Logon to The Wilkins Review and click on Training Resources; Drills and watch The False Wheel Drill October 2009 in for a more complete explanation of why the Wheel Drill teaches incorrect technique.
Work the right thigh forward and bring the foot under the knee to shorten the leg/lever for acceleration. Your skill at doing this will determine how fast you can spin your hips (how far you can throw).
If your right foot is not “back under” the right knee you are probably not shortening enough thus not creating enough rotary momentum.
Although it feels like a linear right leg drive into the throw, it’s the rotary momentum created during the left leg pivot that creates the power.
If you land heavily on the right foot this rotation won’t happen. You must be on balance from left to right and back to front for a quick and timely right foot rotation. Don’t let the right heel touch down and impede the hip rotation.
Check the Bend in the Right Leg on these throws.
Right Leg Continuity into the Block
In this video look for the long to short right leg creating torque and then the immediate transfer from right to left in the power position with upper body being dragged into block. The “walking torque” drill at the start seems simple but must be done like a martial arts movement for maximal rotational speed.
If you can feel the Right Leg Engine work twice, once at the back and again leading the upper body into the delivery, you are making progress. The next step is to feel the right leg work to the middle and without pause, turn into the block. The goal is to “be surprised” at how soon the right hip delivers into the block, not unlike a good javelin throw.
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