Coaching High School Throws 4-Pack

Track & field athletes come in all shapes and sizes, especially in high school.  Training must be individualized to find what works best for each athlete.  

No single way or technique is the right way (only way) to throw.  The system presented here is yet another way to do it.  It is an exceptionally well-thought out and tested system of teaching the throws and correcting errors. 

Coach Ross Walker demonstrates a whole-part-whole approach to teaching the events.  He stresses teaching the big picture then detailing training to the individual.  By being adaptable, one can find a way to help develop their athletes.  And, as all good coaches do, Walker emphasizes knowing each athlete’s strengths and weaknesses to optimally train the athlete.

Progress from standing throw through full throw using multiple drills. 

Coach Walker’s system starts in the front of the ring and works to the back.  He teaches from the ground up.  Working from the standing throw though the wheel to the full throw entry (or South African) everything is broken down sequentially.  In each segment, he addresses common errors and solutions via drills.  He closes each segment by showing the ‘whole’ again.  

In the standing throw for example, perhaps the athlete finishes the throw too early.  This could be caused by incorrect footwork, weight transfer or even the athlete’s eyes/line of vision.  Walker offers several drills to try to fix the issue(s). 

To visually aid this, the standing throw is broken down into five positions.  Positions 1 through 4 have to be mastered first to maximize the generation of force resulting in the best throw.  Position 5 is the reverse and should be taught last, if at all.   

At each step, learn common errors and easily applicable solutions!

As Walker progresses through the middle of the throw, the wheel or 1/2 Powell, he covers incorrect foot placement (depending on whether the athlete is left or right handed) suggests many drills but favors using those performed against a wall.  These develop kinesthetic awareness which is often lacking in younger or inexperienced athletes.

A common full throw entry error is over-rotation to the middle of the ring.  Here again, we see some possible causes: shifting off of the left leg (for a right handed thrower)and/or loss of separation or right knee cutting the corner.  We see a number of possible ways to correct this, addressing both entry into the ring and the middle.  

Coach Walker has provided a valuable resource for fixing some of the most common problems in rotational shot put (and discus).  You will learn what to look for as errors, determine the cause and choose one of several ways to fix the issue.  The detail shown with the drills is outstanding.

And for times when weather precludes practicing outside for throws, there is a wealth of information available to practice with drills inside.  Through drill and repetition, athletes build correct muscle memory that will only help them perform in the ring!

Customer Comment: “Coach Walker says to never stop learning.  This video is an excellent way to keep learning. Sometimes the answer to a stubborn problem is something simple that we haven’t thought of before or more importantly, something we have not thought of in a different way. Walker provides a thorough breakdown of some common errors using a whole to part to whole approach that really helps the coach or athlete understand the problem and a solution. This is a great video!”

42 minutes.  2023.

Cold weather training for throwing takes place outside, in hallways, gyms, and weight rooms or anywhere room can be found to accommodate the athletes.  So the coach must consider several things: the size of the group, their skill level(s), whether they are multi-event or single event throwers and whether or not the coach wants to train the entire group or plan individual instruction.

Additionally is the space available to train an indoor or outdoor facility?  Will the athletes be sharing the space with another sport or team?  Because most of the time, practices will take place inside, the coach must be flexible and adaptable when planning to optimize the area used.  The coach must also realize that at some point, especially for the outdoor season that practice has to be outside.  

However, when planning to train outside, the coach must consider the weather and whether the ability to go outside is worth any potential injury risk.  The safety of the athletes is always the number one consideration regarding any training variable.  

Sarah Stevens-Walker shares some excellent advice and ideas when it comes to the utilization of space.  Athletes can be separated into groups and assigned stations.  Each station can focus on a different aspect of throwing using drills.  Provided it is integrated properly the weight room can also be a station.  

By using drill stations, athletes can get a number of repetitions. This takes less time than if the athletes were making full range throws.  Coach Stevens-Walker says that while there are a lot of things to do, know why you’re doing what you’re doing.  Focus on quality reps versus quantity. 

Skills and drills to focus on in cold weather.  

Get access to a multitude of drills that help teach and develop throwers of all levels.  Coach Stevens-Walker outlines and explains a number of drills that are very useful, including:

• Hip activation drills
• Stand throw position drills
• Wall drills
• Line drills
• Entry drills
• Stop checks
• Medicine ball throws
• PVC pipe drills

She explains each category, details the proper execution of each drill and the reason it is presented.  This alone is an exceptional resource for any throws coach.  

Understand how mental preparation can be your biggest asset in cold weather training and competition!

Weather is the great equalizer in competition.  Mentally preparing athletes for adverse conditions can be a great advantage.  Coach Stevens-Walker stresses the importance of preparing athletes for success in spite of any weather.  By talking to them about what they will face and preparing checklists, the likelihood for the athlete to perform well increases.  

Not only must the athlete be adequately dressed, they must also be certain that they have all of their equipment that they need to compete.  She makes a timely observation when she says “…whichever kid shows up more prepared physically with all their stuff is probably more prepared mentally as well.”

Throughout the video Coach Stevens-Walker reinforces the importance of mental preparation.  By controlling what can be controlled and preparing, the athlete can find a way to use the weather as an advantage in competition.  

Sarah Stevens-Walker shares so many things that should be considered when planning training in cold weather.  She provides many great ideas about organizing the athletes when training.

The drills contained in the video are educational and well-illustrated.  She does an exceptional job of explaining the grouping of drills so the viewer can quickly determine which one they may find most helpful. 

Stevens-Walker’s observations on the often overlooked aspect of mental preparation under adverse conditions are valuable as well.  By educating the athlete on this, the coach can help them find success in the ring.

Customer comment: 5 star rating

 “The emphasis on the well-thought out preparation of a practice plan, in regard to the weather, is something that needs to be said and heard.  Coach offers plenty of suggestions in regard to organization and demonstrates numerous drills that can be performed under less than perfect conditions. This video is a worthy resource in anyone’s library.”

47 minutes.  2023.

Coach Stevens-Walker begins this presentation with an overview of her coaching philosophy, and how it relates to coaching the throwing events. Stevens-Walker emphasizes that no one technique is necessarily “right”, but it’s the coach's job to find the technique that best suits their athletes. A comparison of rotation and glide technique is then presented that will help each coach determine which technique is best for their individual athlete.

• Learn the importance of being able to relate the technique and body positions to things your athletes already understand!
• Learn how to determine if your athlete is a good candidate for rotational shot put technique!
• Learn the advantages of the rotational shot put technique … and why the technique takes longer to master than the glide!

Learn Several Drills that Emphasize Correct Fundamentals

Coach Stevens-Walker goes through the teaching progression for the rotational shot put. Several drills are shown that teach the positions the athlete must master before the full reverse throw can be attempted. 

With video footage, Coach Stevens-Walker discusses what you should be looking for, and how to correct common errors in body positioning and technique.

• Learn the importance of teaching the progression after the athlete understands the big picture.
• Learn how to spot common mistakes, and how to cue athletes to get into proper position.
• See several video examples of the full rotational technique in action, with Stevens-Walker’s commentary throughout.

This is an excellent presentation on the rotational shot put technique and a great addition to any track and field coach’s library!

Customer rating:  5 out of 5 stars. 

“This is a very good presentation -  this is a technique that a lot of high school coaches do not feel comfortable teaching - this video does it well!”

51 minutes.  2023.

Walker believes in developing the athlete in front of him.  He thinks it is important to give as much attention to the novice thrower as the experienced one in his system.  

As such, he believes in:

• Start at the front and work to the back
• Teach basics to the whole group first
• Individualize as you build the athlete
• Know each athlete’s strengths and weaknesses 
• Build on the strengths

Walker explains why he teaches from the ground up; standing throw through the middle of the ring to the full throw entry. 

Newton’s Third Law of Motion - for every action there is an opposite and equal reaction -  is the reason Coach Walker teaches from the ground up.  He wants his athletes to understand how to generate power  - that will lead to longer throws! 

Coach Walker shares his “standing throw philosophy” of: correct feet and hip placement, the importance of torque, timing, a logical sequential order to progressively teach and an ability to keep it all simple.  

You will learn why it is important to master the first four points of the standing throw before moving on to the fifth point, the reversal. Allowing one before the other can hinder the development of the athlete. 

Coach Walker shares a consistent and effective way to start the athlete in the standing throw position in the front of the ring.  He progresses backwards through the middle, or wheel position, to the entry and full throw.  

Throughout the video, he emphasizes how long foot-to-ground contact equals more force applied through the ground which results in more powerful and longer throws. 

Coach Walker, throughout the video, reinforces the importance of tailoring training to the athlete; considering individual skill level, strength, flexibility and range of motion.  

The video closes with a brief Q&A discussion on proper grip for the discus and several video examples of Walker’s athletes using the coaching points that he has shared.

This video is an excellent addition to a throws coach’s collection.  It is easy to listen to and chock full of information.  You will reference it again and again! 

CUSTOMER COMMENT (5 star rating)

“As a track coach, I’m always interested in different ways to teach.  Coach Walker shares his system and philosophy on throwing the discus and this video is full of ‘coaching gems’ for the throws coach. Great video!”

51 minutes. 2023.