Refining Rotational Movement Techniques for Athletes
Explore the journey from glide to rotational movement in sports, focusing on refining skills, attributes, and processes for athletes. Learn key concepts, drills, and progressions to enhance posture, balance, direction, and rhythm. Discover how to convert linear force into lift/extension effectively while maintaining consistency and form throughout the movement.
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Presentation Transcript
Converting from Glide to Rotational Some thoughts and concepts
Athletes Skill/Attributes Resources to Grow/Refine FACTORS Timeline/End Goal
My Process Posture Balance Direction Rhythm Separation
Keep it SImple Start at the Stand Throw Address differences and similarities Converting Linear Force Into Lift/Extension Wrap vs. Long Stretch Work to Strengths and Feel Doesn t have to be a cookie cutter approach
More broad concepts Get to movement Day 1 Establish direction and posture through the movement Lower body process and feel Partial movement/ broken full throw Consistency with foot placement, then rhythm Stick to Posture, Balance, and Separation at all times
Stand Throw Feet set into ground Feel pressure in feet Width of base 60/40, 70/30? Shift hips Stacked Posture Slight lean- mimic angle of release Wind Spine/Shift HIps Shoulder back, big chest Elbows up, aligned for stretch across chest/shoulders Don t bend! Extension on axis Pushing away from ball Right side into left Shoulder reverse Shoulder back, big chest Elbows up, aligned for stretch across chest/shoulders
Stand Throw Progression Stick Drills Hips, Shoulders, Block Medicine Ball 1-2-3 Turn and lift Stand Throw Stand Throw 1-2-3, 1-2, 1-3 Lobs Non-Reverse Stand
Wheel/180/Half Turn With intent, not a necessity Get into a stand throw position, then accelerate Posture, Balance, Separation Stop in stand throw- consistent foot placement React to stand throw CONSISTENCY TO STAND THROW
Drills to get moving Step to 90 Sweep leg Left side Position at 90 Direction Sweep leg Posture
Moving along Step to Middle-Step to Stand Hold left and use right side Check position Move to stand
Getting closer STEP Through (rhythm comes later) Full movement Posture upright Hold long upper body Direction to sector more linear than actual full Jump vs. Step?
African/Facing Full? Similar to South African Allows for momentum from right side Simultaneous drive from legs Hold upper body to sector Land over feet/hips
360 Drill Keep it simple Wind shoulders Long, low sweep Active right side Pressure over feet Flat/firm right leg Press ball of left foot Push with right, bring both sides
Full to Stand/Pause Full Consistency of foot placement Cause/Effect Posture, Balance, Direction Upper body long and level Ride lower body Emphasis to drive Set it up Pace/rhythm Don t rush Feel right side activity to drive
Non-reverse Full Reverse will come Build off of a confident non Reinforce previous movements Connection vs. Speed Tension and ground pressure through release Hold angle through release
Thank you for coming! TJ Crater Ironwood.throwerscenter@gmail.com @CoachCrater @ironwood_throwers_center
