Hello DAAA Throwers, There’s other equipment that will increase your quality of practice and the distances you throw in competition. The equipment is specialized throwing shoes and although you can throw in sneakers, throwing shoes improve performance by allowing you to move faster and gain better traction. For discus and shot put, the shoes have a smooth sole to reduce friction and allow quick turns. For javelin, the shoes have small spikes allowing better traction and increased speed much like a track shoe. For those younger than 13 yrs., specialized throwing shoes are optional. If you throw flippy flyer, tennis ball, or softball a good fitting sneaker will because you do not rotate or sprint to throw. However, for those throwing discus, shot put, and/or javelin I recommend specialized throwing shoes for both practice and competition as they aid performance. There are many options shopping online for specialized throwing shoes. For example, a general search for “discus throwing shoe” will give many choices. You do not need to spend a lot of money either. Find the cheapest pair in your size (and comfortable too) and you and your throws will benefit. I have found good prices and quality from the following sources: http://www.firsttothefinish.com/ http://www.eastbay.com/ http://www.footlocker.com/ If you cannot find your size, you can throw discus and shot put in a good pair of Vans (http://www.vans.com/). Vans are a good substitute because the soles are smoother than most other brands of sneakers. Should you have trouble with javelin shoes, throw in sneakers that have good traction (the opposite of Vans). Now that your throwing equipment is in place let’s talk training. As a rule, training protocols start knowing your competition date(s) and then working backwards. Meaning, start with a more general physical preparation and end with sport-specific training. In throws, we start with more time in the gym and less time throwing but as time goes by (and the closer we get to competition), more time throwing and less time in the gym. In your beginning gym workouts focus on resistance exercises to increase strength, balance, and flexibility. In your close to competition gym workouts focus more specific movements mimicking the throws while increasing speed and power. In your beginning throwing workouts focus on more drills and less full throws (because you want to improve throwing form). In your close to competition throwing workouts focus on less drills and more full throws (with full effort) in preparation to compete. There are many great training examples on the internet, there’s also many not so good. I particularly like the YouTube videos by Coach Matt Ellis of Elite Throws Coaching (also known as Primal Athlete Training Center). They are very good for the beginner to intermediate level thrower to improve performance. For Discus watch this video series: https://www.youtube.com/watch?v=flQnM4rCnjw&list=PL9F991A1D635334B2 For Glide Shot Put watch this video series (if you’re a beginner I recommend Glide Shot prior to Rotational Shot): https://www.youtube.com/watch?v=ZR7lHxmdvf8&list=PLD9D0D0CFABA045F2 For Rotational Shot Put watch this video series: https://www.youtube.com/watch?v=9hqH8LxTZXU&list=PL5DC1C95CA1865F0B For Javelin watch this video series: https://www.youtube.com/watch?v=tgnpkgxdR_U&list=PLwNEKwFCWvPRAFvozCYchtjcb7kgYlVx7 For Gym Workouts watch this video series (13-week plan, recommend start beginning May): https://www.youtube.com/watch?v=qCDXY5MT-O8&index=22&list=PLwNEKwFCWvPRYWkrYgCFVbFVKzDv_uz6X Remember, training is individualized and movements that work well for one person may not be the case for another. Always listen to your body, if you become continually sore, fatigued or something just doesn’t feel right, reassess the entire training program both throws and gym. An over-trained and/or injured thrower never throws far. I’m looking forward to supporting you at the Games. Feel free to contact me anytime with questions or just throw talk 😉 Throw far! Scott Team USA Field/Throwing Manager
Hello DAAA Throwers,
Congratulations! I admire your goal to throw far at 2017 World Dwarf Games and I’m here to assist you anyway I can. Some of you are already throwers; perhaps throw for a club, school, or USATF. Maybe you competed in throws at DAAA Regional or National competitions or past World Dwarf Games or even involvement on the Paralympic Level. Perhaps others have limited experience or just getting started and want to learn. Regardless of your interest, level and skill, we can and should always strive to improve and do our best at the games.
I’m excited to assist you as Field Sports Manager. Each month look for information to assist and improve your training. We will address equipment, safe and effective weight lifting, injury prevention, throwing technique, mental skills, and little tricks that turn good throws into great throws.
So, let’s get started. To throw far you must practice throwing. Consider this… if you want to get better at push-ups what’s better to do; push-ups or bench press? Push-ups of course because it’s the specific movement and skill you are looking to improve (bench press is good but only supports the movement). Thus, to become better throwers we must first, own equipment and second, commitment to a practice schedule. Should you only spend time in the gym and only hope you will throw well, chances are you won’t perform your best.
Look at the charts below from the games rulebook. Find your age/class and the equipment you will need. You don’t need to buy a truck load, one will do, but if you can purchase two you won’t have to retrieve after every throw.
Now look at the charts outlining age/class equipment specifications. Below this, I have provided links and suggestions to assist purchase.
Next post will address tips regarding practice schedules and drills for throwing sessions and suggestions regarding complimentary exercise sessions to help you get stronger, faster, flexible, and stay injury free. All good qualities of a great thrower.
Scott Danberg is an avid athlete, coach, wellness educator, and five-time Paralympian. Having been introduced to sport through DAAA, Danberg first competed internationally in the 1988 Paralympic Games. He further represented Team USA in Paralympic World Championships and Parapan AM Games, with podium finishes in three throwing events; Javelin, Shot Put, and Discus as a class F40 (Dwarf ) athlete. In his fifth Paralympic Games appearance, Danberg was elected Flag Bearer for the Opening Ceremonies of the 2012 London Paralympic Games.
The success Danberg had as an athlete is now channeled into coaching and sport programing. He began coaching in 2013 to give back to his sport and better the performance of others by drawing on his own experiences.
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