Progressions for Obtaining a Proper Power Position in the Shot
By Gary Aldrich, M-F Athletic Company
getting in a toe heel relationship with your feet. For a
right-handed thrower the toe of the left foot (blocking foot)
should be aligned with the heel of the right foot (throwing
foot). Feet should be approximately shoulder width apart.
What I like
young throwers to do next is to rock back and forth shifting
their weight from the right foot to the left foot. As the
thrower is rocking let them lift the non-supporting foot off
the ground. This will allow for a great shift in their weight.
It will also teach them about transferring their weight from
one side of the body to the other. After rocking for a number
of times when they shift their weight to their throwing foot,
hold that position. What has occurred is all the weight is now
back on the throwing foot side. Then rock again. Then hold the
weight. Make sure when they hold the weight back that they can
lift the blocking foot off the ground.
Now with the
weight back on the throwing side of the body, bend the
throwing knee. This allows the thrower to get to a lower
level. A common mistake that occurs here is that the thrower
will allow his/her weight to shift to the middle of both feet.
The blocking knee will also bend. What you should see is the
weight back on and over the throwing side and the blocking leg
straight. The reason we want to get a knee bend is because the
implement is thrown with the legs. The legs, lower back, and
buttocks are much stronger than the arm. To utilize these
muscles groups we must go from a low level to a high level
(bending of knee to straightening of knee). This lifting
action will give us our height at release.
action is to give a quarter turn to the throwing side with the
upper body. This will now load the implement behind the
throwing hip. Make sure that when the athlete turns that
he/she does not tilt the shoulders. The shoulders should stay
parallel to the ground. If the athlete has limited flexibility
in the abdomen area, it will be very difficult for the athlete
to turn and load the implement. This loading allows for an
increase in torque on the body which will when released add
more force to the throw. There should be a straight line from
the blocking toe through the body to the head of the thrower.
He should look like a ski jumper going off the 90-meter hill.