Jo
Jo won U20 English schools and has thrown 46.80m.
Off a short approach, she drags her right left back on the delivery
stride. This causes her to limit her range by landing in an upright
position and not giving her time to drive her right hip over a long range of
movement to get good 'penetration' (forward momentum) through the throw.
As a result, her left hip also drags back, and she creates a 'piked' position. Consequently,
her lack of penetration through the throw requires little ‘over exertion’ in
her recovery stride. I tend to call this throwing on the back foot, i.e she has
not forcibly transferred her weight to the front foot. I have not
coached her until recently and her coach has done well to get her producing good
shapes. However, the next step for Jo is to understand how to take her
from mid 40's into the 50's. Her lack of range is something that
needs looking at, and she needs to eradicate her dragging back of her right foot
on delivery. You should 'ride' the right foot to give you time
to strike off the left. I think Jo can make massive improvements if
she gets this right.
The other main fault is that she drops her hand
as she throws and creates too much of a throwing angle resulting in her pulling
down through the point, causing drag and lift through deceleration. If you
show a lot of javelin surface area, it causes lift and deceleration.
This has a detrimental effect on distance achieved. A zero angle of
attack (angle of release to angle of attitude) is the optimum, as any
biomechanics data will tell you.
Through cause and effects, what she does before
delivery means that she is too front on to the throw, which exacerbates the fact
that she lacks forward momentum (penetration) through the throw. Since she
has started doing a little training with us, it is apparent that her specific
strength and range using medicine balls, is poor. She should derive major
benefits next year if she practices these drills and improves her medicine ball
throwing to improve her specific range and strength.