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.
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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 athlete goes into the swing back, body weight should be over the back foot
- Ensure the back foot (power) turns and pushes throughout the throw
- Left arm should be kept high and elbow pulled towards the body on delivery
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Make sure the athlete gets the correct low and high points
180 Towel turn
Aim: To develop core movement and basic technique.
Description:
- Start in the standing throw position
- Rotate around the right foot (right-handed thrower) ensuring that the right foot pushes throughout and repeat until six movements are made
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Make sure the athlete keeps the towel above shoulder height
Run through to knee with towel
Aim: To develop core movement and basic technique.
Description:
- Right-handed thrower will step forward over the left foot to land on the right foot
- Then as left foot goes back it needs to stop at the right knee
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Make sure the towel is above shoulder height at the finish of each repetition
Run through with towel
Aim: To develop core movement and basic technique.
Description:
- Right-handed thrower will step forward over the left foot to land on the right foot
- The left leg is then pushed back underneath the athletes torso so that when it lands a braced standing thrower position is obtained
- Athlete should finish in a controlled position
- Do not deliver on this drill
- Repeat 3-5 times each set
Coaching points:
- Make sure the towel is above shoulder height at the finish of each rep