Recommendations for Athletes and Coaches 1. Take into consideration that skills and abilities are two aspects of training and competition movements. They are existing only in unity. Not any technique without abilities and no abilities without technique. In all spheres of training is a learning of movements. The neuromuscular system must learn what is useful for the competition movement. Use as a matter of principle a growing specificity of training loads during the year and during several training years (regarding volume and intensity of the training loads, selection of exercises and of movement execution). 2. You need a position orientation for your training of technique. Do not go on about the faults. Search for the causes for faults noticed by observing the external movement pattern. Use guidelines to see and imitation drills to feel the necessary movement execution. Perfect your knowledge about the rotational technique. It is a fact: Who knows more can see and feel more. Biomechanical knowledge helps you to understand the nature of the rotational technique and to find effective training exercises. 3. Derive the structure of your training uncompromising from the demands of the competition exercise¡¦s structure. Therefore try to get, by the strength training exercises, a great affinity to parts of the competition movement. Use the bench press, not as in the inclined, but lying on the spine and working vertically, so you have a greater pre-tension in the pectoral and shoulder muscles at the beginning of the extension. See in this element the realization of specific strength demands. Focus the attention in all squats to the final extension of the ankles. Discs under the heels have no place for young healthy athletes. They give more load to the knee extensors and reduce the working amplitude for the ankles. The turn on the ball and the extension of the legs need reactive power abilities of the leg muscles, developed by special exercises with plyometric character including sprints. 4. Develop your technique by making an effort on The starting parts of The competition movement. Faults during the delivery have their source mostly at the start. Therefore: Shift the body weight accurately over the left leg and hold back the right side for the kicking movement of the right leg. Close the left side going into the turn (look at the watches on the left arm, held in front of the face). Losing contact with the ground, the left leg does not become totally extended (if it extended the turn on finished with a pronounced jump). 5. Be careful with your spine. The rotation of the trunk needs a distinct muscle corsage, especially the stomach muscles, including the muscles of the back and sides of the spine. Use for the general strengthening periods before starting the special throwing training. 6. An effective leg work is the base of each throw. Without heave up pushes from the right and left leg there is no powerful turn of the upper body. The stride length must be optimized for a fast turn of the upper body around the left side. Try to be a puma, not a blind bear (a modified remark of Oldfield, quoted by Dmitriev, 1981). 7. Reduce the number of classical throws from the stand step by step near zero. They cannot produce the needed interplay of body movements, it is another technique. With such movement by special warm ups you do not get in the right mode. 8. Heavy implements are useful to develop the leg, trunk and arm power. Throws with additional weights (i.e. vest, belt) can be used to set higher power demands for the explosive leg work, A good level of technique is the use of heavy implements and additional weights. 9. Realize an angle of release about 40-42 degrees. You must search the source for a too flat a throw in the leg work (accent the push of the right leg, bending of the left knee, accent the upper body drive). 10.Hold the training throws in the circle. That makes demands especially for the left leg. Overstepping the board creates undesirable deviations and adaptations to an undesirable movement pattern.
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