Any drills to stop round-arming?

[Morgan]

Hi guys,

i sometimes round arm and would like to stamp it out completely,a so if any of you know of any good drills please reply!

Thanks,

Morgan

[pembrokian]

Morgan, a few ideas for you to play with.

Firstly, the best way to ensure a good throwing action is to follow the golden rule, hand above the elbow, elbow above the shoulder. I gather from the word sometimes that, usually, you're getting it right anyway ?

Personally, I hate the word drills; it smacks too much of 1950's PT lessons and National Service squarebashing (ask your grandad). This is how I went about throwing when I had a bad knee and the delivery was all I could focus on.

Find a quiet time at the track and pick a corner of the field (run up not essential). Put an empty coke/beer/beans can at about 10m, then 15m, then 20m and finally 25m. These are all distances you should be able to throw without busting a gut. I'd then do 5 sets of 3 (because I happened to have 3 javelins) at each distance just focussing on a smooth delivery with the arm coming over the shoulder and a nice arc of flight. Each time the javelin should point straight back towards you. If it isn't something isn't right with your technique.

The key point about this is that, despite the high volume of throws, you shouldn't get too tired which means your technique won't suffer. Remember, you're not trying to larrup it one, just go through a good movement pattern repeatedly.

You can also simulate the correct throwing motion with a bungee cord (beware these things hurt when they break, believe me) tired to a post. This is good to use in competition when warming up or inbetween throws; use one of the uprights on the discus cage to anchor it to. All you're doing is practising pulling your arm over your shoulder (and bracing the non-throwing side) against a little resistance. be sure to secure the cord at a good (above shoulder) height.

An all-to-common problem, especially with younger throwers, is that they begin a session by trying to lash the paint off it. Consequently they're fatigued before they're even half way through....and poor technique is never far behind. My presonal mantra, competitons are for throwing far, training nights are for throwing well. What this means is that, rather than focussing on throwing long distances on a Tuesday night, concentrate instead on throwing with good technique. I encourage our mob to leave the 100% efforts until the last half-dozen of the night.

One final word of caution (about me), I am not a good thrower, I have never been a good thrower and I have never coached a good thrower (yet). However, I thought you asked a reasonable question and deserved an answer.

[thegodfather]

Have to agree entirely with Pembrokian words of wisdom " Firstly, the best way to ensure a good throwing action is to follow the golden rule, hand above the elbow, elbow above the shoulder.
One thing you could try is to look at a mirror and practice trying to get your elbow close to your ear in your throwing action.
there are a number of very basic drills to assist throwing straight -but not have seeing you throw it is difficult to make an assessment.
Do you have a coach because another pair of eyes is essential in your development.
All the best to you in your career

[sam]

how about (thiking from watching you throw at Jav Fest) don't be so quik to lose the left side, thus stepping away from the javelin line. hold on longer and try to throw "inside" the point. Kike had this issue in the 2nd yr U15 and i got her out of it by getting her to do the above plus getting her to throw "high right".

Simples

[nije]

The thorwing at a coek can 10-25m away seems very much like the Wilf Paish stabs routine. TBH that is a little old hat as it deosnt actually teach the proper action and you do not launch at these parameters when you throw so why practice wrong technique. The simple way of thrwing over the top is by truning your throwing palm inwards as you throw - allowing your elbow to 'brush your ear' so to speak. Your palm shuold be a bove the shoulder level when this happens. JAvy;s are god bits of kit to practice the movement on or use a cross cable machine and practice the throw by pull the weight high with the wrist twisting inwards. You can also do this with a dumbell or if you are from scandinavia, they throw axes! Straight arm pull overs off and incline bench or single arrms with a dumbell or throw a light ball (another excellent wilf exercise). The idea is that you teach your neuromuscuylar system to follow the correct pathway. Slinging the jav is usually a sign of sloppy preparation before delivery. The javelin has to be palced on a solid platform before being delivered - adn not over rotated or kept wrapped behind the axis of the throw. A simple sight line task will also ensure that the jav goes along the right plight path You should be looking to throw just left of centre if right handed IMO. (high left not right in this case - sorry to disagree with you there sam but throwing to the right usually means you have dropped you hand)

Too many people rotate around their axis when they throw - (throwing the left side away) rather than driving through and over the left side.

Also you drill to make good habits so do your drills - and kep tthe dentist away

[sam]

or got inside the point!

[slinger]

Re - pembrokian's cone throwing.

I don't think it is stabs as such, although imo nowt wrong with a few stabs! - ALWAYS did them as a kid and didn't do me any harm....anyway i digress.

pembrokian was just saying a lesser intensity throw is a good way to learn - 1. it's fatigue free and therefore lots can be done and 2. gives you time to think about what you are doing rather than lash the muck off the thing.

both nice high arm, note zelezny [the bottom pic] just beginning to internally rotate the elbow so it goes in and up....