My throws coach just quit and till we find someone else, I’m taking the responsibility of coaching the throwers. It’s a small high school team, but I could use some major help. Are there any books with daily workout for the throwers?
Thanks.
My throws coach just quit and till we find someone else, I’m taking the responsibility of coaching the throwers. It’s a small high school team, but I could use some major help. Are there any books with daily workout for the throwers?
Thanks.
I don't know of any books but can tell you that in general training explosive muscles is important for throwers. Strong hips, quads, glutes, and hamstrings are musts, as well as quick footspeed for getting across the circle quickly.
Also, make sure your athletes know they must enter and leave from the back of the circle or they will scratch...they probably know this, but just saying
I was thrown into your position 25 years ago and had to scour the library for old issues of 'track technique', etc....now, you can just buy various event dvds, put out by the best in the business and have your kids watch them over and over and you can discuss them with the kids. lucky you.
Read this gives ideas for practices/beginner throwers.(Discus)
If you are busy so you can't watch them directly medicine ball practices are always good. Circuits involved short sprints+various med ball throws.
Make sure they get in the weight room.
http://www.everythingtrackandfield.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_278_A_PageName_E_ShotPutArticlesSome shotput stuff. I would focus on shot/disc, if hammer and jav are official events in your state I would tell your athletes to go out and study the events themselves.
Here's a great downloadable "book" for coaching throwers:
A Contrarian Approach to the Discus Throw.
It's 33 pages long and full of excellent information & drills. It's also helpful for coaching shot put.
http://www.gillathletics.com/articles/book.pdf
I'm a distance runner who coaches throwers and I've never competed in the throws before. But I went to a throws clinic and learned from other former competitive throwers. YouTube videos of olympic throwers also helped. Good luck!
Wow that is a good read, anyone have something like that for shot?
Is it reasonable to alternate days between shot and disk?
Thanks for all the help.
Strength & Power go a long way. Technique is hard to train....Strength & Power are relatively straight forward.
Overhead athletes should limit the volume of training they perform overhead due to the repetitive nature of their sport. Go best bang for you buck here...
A1) Push Press 3 x 5, 3:00 rest
B1) Squat 3 x 4-6; 401 tempo; 3:00 rest
B2) Leg Curl 3 x 4-6; 401 tempo; 3:00 rest
C1) Bench Press 3 x 4-6; 401 tempo; 3:00 rest
C2) Chest Supported Row 3 x 4-6; 401 tempo; 3:00 rest
That would be a good start. Then you can progess to singles, doubles and clusters.
Alan
My advice...all the time you spend learning how to coach them you should put into finding a qualified throws coach.
Having them just watch a video and repeat the movements is not coaching.
A word of advice: Throwers are a different breed. Less is more. The most simple thing in the world to do as a coach is make them run or lift. Throwers throw, they MUST throw.
The throws manual is a good book. I believe gill or MF sell this book. Plus with google you should be able to find anything.
H.S. throwers needs lots of drills. 80% of a throwers time should be spent taking standing throws as this is where the power is generated. Getting across the ring is simple.
If you really want to talk shop and learn throwing email me:
Our prep weeks (before Meets start) looked like this:
MON: Drills from 2:00-3:00; then Juniors and Seniors throw from 3:00-4:00.
TUES: Drills from 2:00-3:00; then weight room for whole throws team.
WED: Drills from 2:00-3:00; then Varsity throw from 3:00-4:00.
THU: Drills from 2:00-3:00; then Frosh/Soph throw from 3:00-4:00.
FRI: Drills from 2:00-3:00
Weight room: Kids are paired in groups of 2-3 and rotate between 6-7 stations... usually power cleans, pull ups, push press, front squats, core/abs, deadlifts. Each athlete does 8 reps, then 6, then 4. Advanced do 3 sets of 10. Rotate the groups every 5-6 minutes.
During weeks with Meets, it looks like this:
MON: Drills; then Juniors/Seniors throw
TUE: Hurdle Training
WED: Competition
THU: Drill; then Frosh/Soph throw
FRI: Drills
The drills we have the kids do are partially from book in the link I provided. For example, yesterday we did not have a meet so we rotated the kids through 7 stations (rotated every 8 minutes): Shot put, sticks/stick walk, medicine ball throws from knees and standing, discus, overhead squats, hammer a big tire, long jump from standing position.
Most of what the kids practice are drills... form drills, foot drills, and throw drills (but without actually throwing). We limit the actual throw time to avoid unnecessary injuries (overuse). Once the kids understood the importance of the X... the footwork was easy for them to learn.
Hi Thrower... I'm luckier than the original poster in this thread because I'm just an assistant Throws coach. The head coach was a juniors, high school and collegiate thrower and I follow his lead. When I first started helping out, I remember thinking, "Drills, drills, and more drills. Ugh." But you're so right... high school throwers need more drills than actual throws. I've learned that, and in the last couple of weeks I've seen the younger kids transform. They're thriving and they get it!
I also forgot to comment in my last post that I agree with your comment about standing throws. When our kids throw, that's what most of their throws consist of. There's just one day per week (other than competition) where the kids will practice a few 'all out' throws.
I hope it's okay if I keep your email handy for any future questions. Thanks!
My stupid link didn't work... but at least yours (danjohn.org) did! My link was supposed to come up with the same book as yours.
Check out the links on the left for some good references!
Cindy- Yes please feel free to email if you have any other questions. I can talk shop all day!
Some of those books are great suggestions. But I would strongly meeting with an experienced coach and either go and watch some practices or take him/her out for a beverage & something to eat and pick their brain.
Also go to some coaching clinics you will learn so much and also be able to chat with other coaches getting evan more tips. Most states have coaching clinics or you can always find one near by as well. Remember the clinic is a tax write-off and some schools have money set aside for this type of thing.
Check out
If Tony Naclerio's throws book is still in print, I strongly recommend that. In addition, Kevein McGill and george dunn put out a pretty good one as well. combine it with Eckers? Science of sport and you've got all you need to know.