Starting leg position
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=5521
Printed Date: 3/26/26 at 6:47pm
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Topic: Starting leg position
Posted By: thegnome
Subject: Starting leg position
Date Posted: 10/03/07 at 6:58am
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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? ------------- Andrew G Vada a bordo CAZZO!!!! |
Replies:
Posted By: Wayne Hill
Date Posted: 10/03/07 at 7:19am
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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 |
Posted By: seckmrl
Date 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. |
Posted By: Greg Hadley
Date Posted: 10/03/07 at 8:42am
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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. |
Posted By: buckcali
Date 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
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Greg Hadley wrote:Posted By: Greg Hadley
Date Posted: 10/03/07 at 11:24am
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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. |
Posted By: mcdonl
Date 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 |
Posted By: Coach Mac
Date Posted: 10/05/07 at 10:26pm
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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 |
Posted By: axelson
Date 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. |
Posted By: AncientOne
Date Posted: 10/19/07 at 6:22am
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Dana- My guess: (415+225+215)/260=3.29 MacTotal -K ------------- Winners are remarkably adept at figuring out what's required to win. |
Posted By: axelson
Date Posted: 10/19/07 at 1:46pm
| well, I figured that much out. Now what is the 3.29 telling me to do? |
Posted By: thegnome
Date Posted: 10/19/07 at 2:23pm
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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!!!! |
Posted By: axelson
Date Posted: 10/19/07 at 5:02pm
| yea, what is the ideal range to train for? |
Posted By: thegnome
Date Posted: 10/22/07 at 4:51am
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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!!!! |
Posted By: axelson
Date 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? |
Posted By: thegnome
Date Posted: 10/22/07 at 5:34am
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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!!!! |
Posted By: Coach Mac
Date Posted: 10/23/07 at 7:09am
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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 |