These drills use shuttle runs where the skill is repeated over and over in a straight line. They can be performed pretty much anywhere with the minimum of equipment.

Practice set four

These drills are done with hands on hips or as a shuttle run.

Hands on hips in circle

Aim: To develop core movement

Description:

  • Start with foot in centre of circle (for a right-handed thrower this will be there right foot)
  • Pivot around the right foot ensuring it turns and pushes through out the movement
  • Athlete should finish in a controlled position
  • Repeat 3-5 times each set

Coaching points:

  • Make sure hips and shoulders remain parallel to the ground

Hands on hips shuttle

Aim: To develop core movement

Description:

  • Start in a run through position with hands on hips
  • Right-handed thrower will step forward over the left foot to land on right foot
  • The left leg is then pushed back underneath the athletes torso so that athlete lands in a braced standing throw position
  • Athlete should finish in a controlled position
  • Do not deliver on this drill
  • Repeat 3-5 times each set

Coaching points:

  • Make sure hips and shoulders remain parallel to the ground
  • Timing needs to be 1,2-3

Shuttle run stop and turn

Aim: To develop core movement

Description:

  • Start in a run through position
  • Right-handed thrower will step forward over the left foot to land on right foot
  • The left leg is then pushed back underneath the athlete‚Äôs torso so that athlete lands in a braced standing throw position i.e. stop at the end of each movement
  • Athlete should finish in a controlled position
  • Do not deliver on this drill
  • Repeat 3-5 times each set

Coaching points:

  • Make sure timing is 1,2-3

Shuttle run keep foot turning

Aim: To develop core movement

Description:

  • Start in a run through position
  • Right-handed thrower will step forward over the left foot to land on right foot
  • The left leg is then pushed back underneath the athletes torso so that athlete lands in a braced standing throw position
  • Athlete should finish in a controlled position
  • Ensure the right foot turns and pushes through out the movement
  • Do not deliver on this drill
  • Repeat 3-5 times each set

Coaching points:

  • Make sure timing is 1,2-3

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