Coaching Young Athletes

Using the Lower Body Better in Discus, Shot Put and Javelin

When throwing discus, shot put, or javelin, generating force from the lower body is essential for maximising power and distance. However, many young athletes struggle with proper technique due to over-reliance on their upper bodies. Developing a full-body approach starting from the feet is crucial to throwing success.

Novice throwers commonly make the mistake of keeping their feet static during a standing throw. With toes pointed away from the target, they attempt to rotate and release the implement using only arm, shoulder. and some torso movement. But this restricted technique utilises only a fraction of their potential. Many young throwers don’t move their feet. They’re only using half a throwing action and generating half of the force they could achieve. Throwing needs to be a whole-body movement. Developing the lower body action requires addressing issues like improperly planted feet before they become ingrained.

A grounded technique engaging the entire chain from the feet to the fingertips is more effective. For shot put and discus, pivoting the foot in the middle of the circle so that the toes face the target direction allows energy to transfer smoothly throughout the body. We need to teach our athletes to turn their feet in the direction they want the shot or discus to go. Striking from a balanced, rotated position down the middle of the sector unleashes full power.

Generating force from the ground up through engaged feet and legs can translate to big gains in distance. A connected throwing chain from feet to fingertips is crucial for success in events like shot put, discus,  and javelin. With a grounded approach, young athletes can boost their performance.

As a summary:

1. Full-Body Engagement: Avoid relying only on upper body strength; engage the entire body from feet to fingertips for maximum power.
2. Address Foot Placement: Correct improperly planted feet early on to avoid ingrained mistakes in technique.
3. Pivot for Shot Put and Discus: Pivot the foot to face the target direction, enabling smooth energy transfer for shot put and discus throws.
4. Connected Throwing Chain: Establish a connected chain from feet to fingertips.
5. Ground-Up Force Generation: Generate force from the ground up through engaged feet and legs.
6. Turn Feet for Direction: Teach athletes to turn their feet in the desired direction for a better shot or discus trajectory.
7. Balanced, Rotated Position: Strike from a balanced, rotated position down the middle of the sector for maximum power.

Take The Throwing Technique Mastery Quiz!

1. What is a common mistake that novice throwers often make when attempting to throw discus, shot put, or javelin?

• A. Overreliance on upper body strength
• B. Too much engagement of the torso
• C. Lack of focus on arm movement

2. Why is it important to address issues like improperly planted feet in novice throwers?

• A. It improves arm and shoulder strength
• B. It helps in achieving a full-body throwing action
• C. It enhances flexibility in the upper body

3. What does the article suggest about the positioning of the feet for effective shot put and discus throws?

• A. Keep the feet static to maintain balance
• B. Rotate the feet in the opposite direction of the target
• C. Pivoting the foot to face the target direction

4. What is the benefit of a connected throwing chain from feet to fingertips?

• A. It reduces the need for arm movement
• B. It prevents overuse of the lower body
• C. It maximizes power and distance in throws

5. What does the article propose as a key factor for success in events like shot put, discus, javelin, and more?

• A. Overreliance on upper body strength
• B. A grounded technique from feet to fingertips
• C. Static foot positioning for stability

Answers:

1. A
2. B
3. C
4. C
5. B

E-Books by Coaching Young Athletes:

How To Teach Shot Put To Young Athletes E-Book (plus bonus cheat sheet) 

How To Teach Discus To Young Athletes E-Book (plus bonus cheat sheet) 

How To Introduce Javelin to Young Athletes (plus bonus cheat sheet)

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