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Eliminating The Odds of Over-Rotating

Setting up the throw from out of the back is vital to throwing the shot put or discus. Rotating effectively out the back and to the middle of the circle takes precision and skill. So many young athletes, including myself, have run into the issue of falling out of the back of the circle, leading to an over-rotation into the middle and not knowing how to fix that issue. In this blog, I wanted to discuss strategies to eliminate the odds of over-rotating.



Causes of Over-Rotation

Over-rotation often results from instability during the initial movements within the throw. This instability often occurs after the wind-up and into the entry of the throw. These are some of the common issues we see that cause over-rotation:


1. When the athlete fails to get their weight shifted over their left leg (right-handed thrower), allowing the hip and shoulder to unseat back towards the middle of the circle.


2. When the athlete allows the left arm to advance ahead of the left leg, creating a pulling sensation that takes the weight of the torso away from the base of support.


3. When the athlete continues to pivot on their left foot for too long, disrupting the timing of the right getting down, allowing the right leg to travel across the left side of the circle.


4. When the athlete fails to ground their sweep foot to the center of the ring.





Solutions to Over-Rotation

Here are some solutions to fix over-rotating:

  1. Successfully load the left leg. Prior to any rotation in the upper body, shift the body weight linearly over the left foot, then begin the rotation initiated by the lower body.

  2. Control acceleration in the entry. As the body shifts over the left foot, the right sweep leg works long rotationally around the left axis, creating a lever system that produces acceleration into the middle of the circle.

  3. Rotate the upper and lower body as a unit. As the body shifts over the left foot, the left arm, knee, and foot should rotate as a unit towards the middle.

  4. Hold the left knee. Open the left knee initially out the back, but then hold it in the direction of the throw before pulling off it. Rule of thumb: the body is going wherever the left knee directs it.

  5. Cut the right down into the center. After the right leg is rotated out wide, cutting the right leg down rather than continuing the long rotation will ground the right faster to the near side of the circle.


Drills to Help

Drill Prescription:

-Wind/Unwind + Reach x9 reps

-Wind/Unwind + Sweep to middle x7 reps

-Wind/Unwind + Sweep Through x5 reps

-Full Spin x3 reps


Eliminating the odds of over-rotating can be challenging, but if you incorporate the concepts and drills from this blog, you can overcome that barrier and hit monster bombs!


FIREMEUP - Sam Weeks



"We aim to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions."


- Dane, Trevor, and Sam W.




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