|
Database  |
Starting leg position |
Post Reply 
|
| Author | |
thegnome 
Postaholic 
Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
 Post Options
 Thanks(0)
 Quote Reply
 Topic: Starting leg positionPosted: 10/03/07 at 6:58am |
|
Ok, I'll go first. How much of a leg bend should you have when you start the cast in the WFD's? If you have bent legs, at what point should you start to come up out of that position?
Edited by thegnome |
|
|
Andrew G
Vada a bordo CAZZO!!!! |
|
 |
|
|
Wayne Hill
Postaholic
Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/03/07 at 7:19am |
|
A lot of people say you should crouch from the start and keep that throughout until your final pull at the trig. I found this felt unnatural, so I consciously crouched at the end of my first turn, so I was low going into the sprint.
Stay low until you finish at the trig. The timing of the leg extension at the trig is very natural and, when you hit one, the implement flies up. -Wayne |
|
|
"We may be small, but we're slow." - MIT Rugby
|
|
|
|
|
seckmrl
Senior Member 
Joined: 8/30/04 Location: United States Status: Offline Points: 723 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/03/07 at 7:32am |
|
Not that I can do it but I have been working on keeping my knees bent threw all but the end phase of the throw. I found it best to picture this to be keeping your knees bent in a squatting position not crouching or hunching over. I have found the drills given to me by Vierra of loading the legs to begin the throw and keeping the legs loaded meaning having a good 70% of the weight on the leg doing the pushing and only 30 or less on the other leg. The ASU throws Coach Dave Dumbel(spelling) a very good coach had me visualize as I go from the sprint phase to the final turn to point my knee to the ground in my mind and this allows you to stay on the ball of the foot as it turns. Hope this makes sense and maybe helps. I find watching good shotputters like John Godina and other top throwers feet and legs during the trow is a good way to try and picture it .. youtube has some great compilations of shotputting that are a good way to see this.
Edited by seckmrl |
|
|
|
|
Greg Hadley
Postaholic
Joined: 12/27/04 Location: Canada Status: Offline Points: 1142 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/03/07 at 8:42am |
|
Coming out of the gate, I don't have a lot of knee bend...I just try to keep myself in a good athletic position. Knee bend really comes into play after you land your first rotation and drop the hips. When you sink your hips down and forward, you can't help but have a deeper knee bend. I wouldn't worry too much about knee bend at the start, just keep yourself athletic. The thing that has dramatically increased my WFD's this past year was finally understanding dropping the hips and shifting forward. When you do this you can really feel the weight pull on you...when I feel that I know it's going to be a good throw. |
|
|
|
|
buckcali
Senior Member
Joined: 9/01/07 Location: United States Status: Offline Points: 156 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/03/07 at 10:52am |
From this are you driving with your back leg and then your front leg ? And to add to this question do you add more speed to the weights orbit... or is it all generated by the driving of the legs and the twisting of the upper body until the final release ? Hopefully this makes sense
Edited by buckcali |
|
|
|
|
Greg Hadley
Postaholic
Joined: 12/27/04 Location: Canada Status: Offline Points: 1142 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/03/07 at 11:24am |
|
That's right, after you land the first rotation you want to transfer your weight from your back leg (right) to your front leg (left). This is the Shift and ensures you are moving in a linear motion instead of being too rotational. The weight is accelerated with the hips. You should really feel the weight pick up speed as you drop, sink and shift in between your 1st and 2nd spins. This is the cue sequence I give myself: 1) Cast the weight a little in front of you 2) Start the first rotation as if gets to your hip 3) Land the 1st spin and pause (sinking your hips and shifting forward) 4) Flow with weight into your 2nd spin I tell myself before each throw to Pause and Flow....jsut a little mental cue I've come up with. Hope that made sense. |
|
|
|
|
mcdonl
Senior Member
Joined: 8/22/06 Location: United States Status: Offline Points: 971 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/03/07 at 3:58pm |
The VP Production video's do a great job of showing that. I watch the video's a lot and try to just take one thing from it a session. Nice job explaining Greg. |
|
|
Leroy McDonough
|
|
|
|
|
Coach Mac
Senior Member
Joined: 9/01/04 Status: Offline Points: 889 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/05/07 at 10:26pm |
|
H'mmm....a lot of the answer to this is INDIVIDUAL ! The ground is your friend...so the longer ground contact the longer you can accelerate the implement.
LOADING your legs is a topic all unto itself. NUMBER one----increase your POWER to bodyweight. Take your squat --clean---jerk press and divide your bodyweight into your total lifted for a 1-rep max. Try too increase this in the OFF season. This will allow a LONGER loading of the legs and a longer double support and less of a non-support during the throw !!! THROW far and LOUD !!! |
|
|
Have a GREAT Day !
Rob " Coach Mac " Mac Kay |
|
|
|
|
axelson
Senior Member
Joined: 2/14/06 Location: United States Status: Offline Points: 350 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/19/07 at 4:57am |
|
Coach Mac, I don't know if I quite get your formula? Do I take my 1rep max on squat. clean, and jerk press, then divide that by my bodywieght t to find a 1rep max of what? OK, my 1rep max in squat is 415. My 1rep max in the clean is 225,and my 1rep max in he jerk press is 215. My body weight is 260. Now, what do I do,and what am I going to increase in the off-season? Thanks.
|
|
|
|
|
AncientOne
Postaholic
Joined: 8/29/04 Location: United States Status: Offline Points: 1189 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/19/07 at 6:22am |
|
Dana-
My guess: (415+225+215)/260=3.29 MacTotal -K |
|
|
Winners are remarkably adept at figuring out what's required to win.
|
|
|
|
|
axelson
Senior Member
Joined: 2/14/06 Location: United States Status: Offline Points: 350 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/19/07 at 1:46pm |
|
well, I figured that much out. Now what is the 3.29 telling me to do?
|
|
|
|
|
thegnome
Postaholic
Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/19/07 at 2:23pm |
|
I think the idea is to bring that "Mac Coefficient" up. What would be a good range to shoot for?
|
|
|
Andrew G
Vada a bordo CAZZO!!!! |
|
|
|
|
axelson
Senior Member
Joined: 2/14/06 Location: United States Status: Offline Points: 350 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/19/07 at 5:02pm |
|
yea, what is the ideal range to train for?
|
|
|
|
|
thegnome
Postaholic
Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/22/07 at 4:51am |
|
Maybe a good goal would be to bring that Coefficient up 10%. That would be 3.62. Just kind of guessing, maybe Coach will expand this topic a bit for us. |
|
|
Andrew G
Vada a bordo CAZZO!!!! |
|
|
|
|
axelson
Senior Member
Joined: 2/14/06 Location: United States Status: Offline Points: 350 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/22/07 at 5:27am |
|
would that mean bring up my numbers on the clean? Whta if my squat goes way up to increase the coefficient? Is 10% enough or the limit during the off-season?
|
|
|
|
|
thegnome
Postaholic
Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/22/07 at 5:34am |
|
Got me, I'm just guessing. Just thinking that if I can't make a PL or OL meet this winter, this might be something to play with. Do a test to see where I am then try to up it by 10% or whatever woul be appropriate.
|
|
|
Andrew G
Vada a bordo CAZZO!!!! |
|
|
|
|
Coach Mac
Senior Member
Joined: 9/01/04 Status: Offline Points: 889 |
Post Options
Thanks(0)
Quote Reply
Posted: 10/23/07 at 7:09am |
|
FASTEST way to get faster....squat 2.5 times bodyweight. That is our Fall- offseason goal for the Safety Squat. SIDENOTE: we have not lost a 4 x 100 Wt Mans relay in 25-years and its not the hand offs..LOL Don't forget that if your leaner (more efficient) it changes the numbers as well. |
|
|
Have a GREAT Day !
Rob " Coach Mac " Mac Kay |
|
|
|
|
Post Reply
|
|
Tweet
|
| Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |
Topic Options
Greg Hadley wrote: