I Stink! (Aug ‘05)
(originally posted 8/15/05)
A combination of very poor performance and high expectations made the USATF Weight Pentathlon National Championships one of my most disappointing meets to-date, and I've done a lot of soul-searching since returning from Arlington. I always want to do well and to be competitive, but I need to remind myself that at this level of competition I'm competing with several former Olympians, and most of the rest are former college Track & Field athletes. Even though I might not be able to win against this level of talent, I will not be able to enjoy these competitions unless I do well by my own standards. In order to do so, I have to go back and work on the only 2 controllable factors that contribute to throwing performance - technique and conditioning.
Poor Technique (After video analysis yesterday)
Hammer: (Meet results: "ND" due to 2 sector fouls, and 1foot foul.)
The number one problem here is that my turns are slower than the hammer, so each rotation takes me a little further past 0 degrees, as my feet try to catch up with the hammer. After three turns, these errors have accumulated to the point that I am releasing the hammer when I am more or less facing the direction of the throw. The result is throws that are out of the sector, or off balance to the point of producing a foot fault. A second serious problem is that I am not keeping my arms fully extended.
To correct these problems I will begin by practicing 1-turn throws, with emphasis on (1) returning to 0 degrees after the turn and with good footwork, (2) keeping my arms fully extended throughout, (3) "catching" the hammer high, at 270 degrees, and (4) finishing the release with a strong block. When I am able to perform 1-turn throws with competence (I ought to be able to throw near 100' when done properly) I will begin adding turns. I will not add a turn until I have mastered the previous number of turns. I hope to be able to perform 2-turn throws in the next meet in 4 weeks.
Shot Put: (Meet results: 10.04 meters.)
The path of the shot put across the ring is not linear. It rises abruptly at the beginning, dips significantly in the middle, and then rises again from the power position. This action produces a second problem, which is a long pause in the middle of the ring as the shot settles from its high trajectory. This long pause wastes much of the forward momentum across the ring. Finally, my blocking action is poor. I begin to pivot and drive while my blocking foot is still in the air.
To correct these problems I need to focus on driving off in a more horizontal direction (low to high). I need to "groove" hitting a good power position in the middle, and immediately exploding into a good block. Repeated drills at 80% effort and with a light shot should help with this. The light shot should also help develop a sense of quickness across the ring.
Discus: (Meet results: 2 sector fouls, and a "safety" of 33.64 meters.)
Over-rotation in the first single-support phase is the big problem here. This results in a loss of torque in the middle, and throws that are wide to the right.
To correct this I will focus on a slow initiation of the throw, picking up my leg early, and rotating the right foot early but not past the direction of the throw. With the right foot locked in place I will continue with a strong, wide left leg sweep, which crosses in front of the right leg immediately before the flight phase. Keeping my chest high throughout the throw, and paying attention to my center of balance is critical. The momentum achieved by not over-rotating, will result in an accelerated spin rate in the middle, and good torque as I move into the power position.
Javelin: (Meet results: Longest throw of 29.09 meters.)
Changing to the fork grip appears to have eliminated the tendency of the javelin to yaw left or right during the flight. The point is sticking more consistently also. What is lacking is sufficient power to propel the javelin in a long, high arc. My trajectory may be a little low also, as my throws turn over and begin their downward flight while the throws of the other throwers are still climbing. I am losing power by (1) not having a fully extended arm prior to the throw, (2) a weak block, and (3) poor timing of the arm strike. This timing issue also results in a lower trajectory throw, as the throw is coming after the block has reduced the backward lean somewhat.
Over-coming problem #1 should be achievable through many repetitions of standing throws, and with 2-step throws. Problem #2 comes from my body's reflex to protect my knee. Increasing leg strength and decreasing body fat should help overcome this, but it will take many slow repetitions with a locked blocking leg before a strong block becomes a habit. Problem #3 is caused by throwing late - after the block. Videos of world-class throwers clearly show them initiating their arm action just before the block.
Weight Throw: (Meet results: 2 sector fouls, and a "safety" of 10.39 meters)
See "Hammer" comments.
Fitness/Conditioning
Throwing fitness is all about quickness and strength. Quickness is largely dependent on one's power-to-weight ratio. I have quite a bit of body fat that could be dropped, and have chosen weight reduction goals of 5 pounds before the Sept 10th meet (195 pounds), and a total of 10 pounds by the last meet of the season on Nov 19th (190 pounds). I have chosen these modest goals because of the limited amount of time remaining in the year. I almost certainly could stand to lose more than 10 pounds to be in top shape, and will not stop at losing 10 pounds should I make my goal before the November meet.
To develop strength I will begin a weight-lifting/plyo/running program that is recommended for throwers. I will work hard in the weight room, but I will also be careful to allow sufficient recovery time between sessions.
Only modest improvements in both body weight and strength should be expected in the short amount of time left in the season, but together they should contribute to a noticeable improvement in performance. However, significant improvement should be achievable before next season.
Improving flexibility could assist me in hitting certain positions, and in the javelin run-up.
A combination of very poor performance and high expectations made the USATF Weight Pentathlon National Championships one of my most disappointing meets to-date, and I've done a lot of soul-searching since returning from Arlington. I always want to do well and to be competitive, but I need to remind myself that at this level of competition I'm competing with several former Olympians, and most of the rest are former college Track & Field athletes. Even though I might not be able to win against this level of talent, I will not be able to enjoy these competitions unless I do well by my own standards. In order to do so, I have to go back and work on the only 2 controllable factors that contribute to throwing performance - technique and conditioning.
Poor Technique (After video analysis yesterday)
Hammer: (Meet results: "ND" due to 2 sector fouls, and 1foot foul.)
The number one problem here is that my turns are slower than the hammer, so each rotation takes me a little further past 0 degrees, as my feet try to catch up with the hammer. After three turns, these errors have accumulated to the point that I am releasing the hammer when I am more or less facing the direction of the throw. The result is throws that are out of the sector, or off balance to the point of producing a foot fault. A second serious problem is that I am not keeping my arms fully extended.
To correct these problems I will begin by practicing 1-turn throws, with emphasis on (1) returning to 0 degrees after the turn and with good footwork, (2) keeping my arms fully extended throughout, (3) "catching" the hammer high, at 270 degrees, and (4) finishing the release with a strong block. When I am able to perform 1-turn throws with competence (I ought to be able to throw near 100' when done properly) I will begin adding turns. I will not add a turn until I have mastered the previous number of turns. I hope to be able to perform 2-turn throws in the next meet in 4 weeks.
Shot Put: (Meet results: 10.04 meters.)
The path of the shot put across the ring is not linear. It rises abruptly at the beginning, dips significantly in the middle, and then rises again from the power position. This action produces a second problem, which is a long pause in the middle of the ring as the shot settles from its high trajectory. This long pause wastes much of the forward momentum across the ring. Finally, my blocking action is poor. I begin to pivot and drive while my blocking foot is still in the air.
To correct these problems I need to focus on driving off in a more horizontal direction (low to high). I need to "groove" hitting a good power position in the middle, and immediately exploding into a good block. Repeated drills at 80% effort and with a light shot should help with this. The light shot should also help develop a sense of quickness across the ring.
Discus: (Meet results: 2 sector fouls, and a "safety" of 33.64 meters.)
Over-rotation in the first single-support phase is the big problem here. This results in a loss of torque in the middle, and throws that are wide to the right.
To correct this I will focus on a slow initiation of the throw, picking up my leg early, and rotating the right foot early but not past the direction of the throw. With the right foot locked in place I will continue with a strong, wide left leg sweep, which crosses in front of the right leg immediately before the flight phase. Keeping my chest high throughout the throw, and paying attention to my center of balance is critical. The momentum achieved by not over-rotating, will result in an accelerated spin rate in the middle, and good torque as I move into the power position.
Javelin: (Meet results: Longest throw of 29.09 meters.)
Changing to the fork grip appears to have eliminated the tendency of the javelin to yaw left or right during the flight. The point is sticking more consistently also. What is lacking is sufficient power to propel the javelin in a long, high arc. My trajectory may be a little low also, as my throws turn over and begin their downward flight while the throws of the other throwers are still climbing. I am losing power by (1) not having a fully extended arm prior to the throw, (2) a weak block, and (3) poor timing of the arm strike. This timing issue also results in a lower trajectory throw, as the throw is coming after the block has reduced the backward lean somewhat.
Over-coming problem #1 should be achievable through many repetitions of standing throws, and with 2-step throws. Problem #2 comes from my body's reflex to protect my knee. Increasing leg strength and decreasing body fat should help overcome this, but it will take many slow repetitions with a locked blocking leg before a strong block becomes a habit. Problem #3 is caused by throwing late - after the block. Videos of world-class throwers clearly show them initiating their arm action just before the block.
Weight Throw: (Meet results: 2 sector fouls, and a "safety" of 10.39 meters)
See "Hammer" comments.
Fitness/Conditioning
Throwing fitness is all about quickness and strength. Quickness is largely dependent on one's power-to-weight ratio. I have quite a bit of body fat that could be dropped, and have chosen weight reduction goals of 5 pounds before the Sept 10th meet (195 pounds), and a total of 10 pounds by the last meet of the season on Nov 19th (190 pounds). I have chosen these modest goals because of the limited amount of time remaining in the year. I almost certainly could stand to lose more than 10 pounds to be in top shape, and will not stop at losing 10 pounds should I make my goal before the November meet.
To develop strength I will begin a weight-lifting/plyo/running program that is recommended for throwers. I will work hard in the weight room, but I will also be careful to allow sufficient recovery time between sessions.
Only modest improvements in both body weight and strength should be expected in the short amount of time left in the season, but together they should contribute to a noticeable improvement in performance. However, significant improvement should be achievable before next season.
Improving flexibility could assist me in hitting certain positions, and in the javelin run-up.
posted by Jake at 3:06 PM
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