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.
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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 the foot in the centre of circle (for a right-handed thrower this will be their right foot)
- Pivot around the right foot ensuring it turns and pushes throughout 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 athlete’s 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’s 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 athlete’s 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 throughout the movement
- Do not deliver on this drill
- Repeat 3-5 times each set
Coaching points:
- Make sure timing is 1, 2-3
