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Technique and technique-teaching drills
Tony Dziepak, 12May03
Spin shot and disc: rhythm drills with walking and running South Africans. Spin shot and disc: left body moving as a unit: This is the drill to practice the first pivoting movement in the back of the circle, from the initial stance to the South African position. First, the athlete winds up by bringing the implement back to the right. From that point on, the implement and the right side are left back and put out of mind. The focus is now on the the left hand across the body, and then the rotation of the left ball of the foot so the toes are pointed slightly inward.
Then the following left parts of the body must all point in the same direction and rotate as a unit: the left arm, knee, and toes. In addition, the head and eyes must rotate with the left side. The left knee is bent and weighted on the ball of the foot, and the left heel is not touching the ground.
First, practice a 90-degree povot. This brings you only around half way. Then try a half turn. This brings you to the SA position. But then try 3/4 and whole turns. If you are in balance and your weight is properly distributed, you should be able to get back to the starting position. Do these slowly.
Spin shot and disc: eye drills Some of these exercises are not so much drills as they are something to focus on while you are throwing. As you do the throw, here is the eye focus: In the start, the athlete winds up and the left, nonthrowing arm is across the body, and the left foot is turned in. The implement is back and forgotten, and the concentration is on the left side.
In the back pivot to SA, the thoughts are focused on the left side. The left toes, knee and arm and head will rotate left as a unit. The eyes are focused on the left hand until the left hand is above the right sector line or passes the right edge of the cage. Then the eyes stay at the right edge of the cage somewhere high, such as the top of the cage post.
The left hand, foot, and knee continue on to the LEFT sector line ad the right leg sweeps forward. Menwhile, the eyes stay on that post until the discus (or elbow in shot) comes into the field of vision. Then the eyes are locked on the implement until release (discus), or until the shoulders catch up to the hips (shot). Then the head turns away from the shot (to the left) to finish the release.
Spin shot and disc: 1-2-3 drill
The athlete moves through three phases of the full throw upon the coach's command, "one, two, three." The coach checks body position in the pauses between sections, and provides feedback. After a few reps, coach decreases pause between sections, then athlete takes easy full throws without pausess.
Phase 1: thrower pivots on left foot and sweeps right leg back, finish in South African (SA) position. Athlete should be ready to sprint across circle. This pause teached thrower to be in balance, and not fall into center of circle until fully rotated around.
Pahse 2: from SA to power position: thrower advances right hip/leg/foot to center of circle. Discus (or elbow in shot) is raised to high point, left block foot steps through, weight is on right pivot foot.
Phase 3: standing throw.
Concepts: the South African consists of one forward sprint (running) stride and one backward (walking) step. That is, in the running stride, the left foot leaves the ground before the right foot lands in the middle of the circle.