Drill set 2 contains 4 exercises using a real shot which focus on developing explosive hip, leg and arm movement and coordination. Exercise 4 focuses on developing the ‘block’ which converts the forward movement into the shot on release. Overhead throw Aim: To develop explosive leg/hip movement and arm-leg coordination Description: Stand with feet shoulder-width […]
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Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Balance is very important when performing these exercises. Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg. The aim of the
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The discus event we know today evolved from the ancient Olympic Pentathlon where the athlete was required to long jump, throw the discus and javelin, as well as run and wrestle. The following sequence explaining how to throw a discus is written for a right-handed thrower which means that they will be entering the throw
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. 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
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Discus drills practice set 3 works on rotating with a towel for very light resistance. They build up progressively through to a full turn and aim to develop core movement and technique. Each drill should be performed 3 to 5 times. Practice set three These drills focus on turning with the towel 360 degree rotation
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The following four drills use a towel instead of a medicine ball and work on perfecting footwork and rotational technique. These are standing throw, 180 degree turn and run through. Standing throw with towel Aim: To develop core movement and basic technique. Description: Make sure the feet are at least shoulder width apart As the
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All the D-ball drills can be done inside a throwing cage and be thrown into the net so they can be practiced many times in a short period. A D-ball is a medicine ball that has had a handle cut into one side. Depending on the size of the throwing cage 3 to 4 athletes
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A good way to support the development and retention of throwing skills and technique is through the use of drills. Drills break down the skill learning into much more manageable chunks and allow the athlete to perform them many times more than if they were just throwing. Therefore, drills play a major part in helping
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The 100m sprint comprises five separate but interlinked components that the athlete must be trained to recognise. These elements must be trained specifically if the athlete is to become a competent performer and maximise true potential in the event. 1. Reaction time The athlete is required to make a rapid physical response to the external
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Can you really run faster than your top speed? Overspeed training uses bungee-type devices, downhill runs, strong following winds, super-fast treadmills and even car towing to allow an athlete to sprint faster than what they could do normally. Who could benefit? Somewhat obviously sprinters, long and triple jumpers and hurdlers but overspeed is applicable to
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