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Three Keys to Turn the Right Foot

Turning the right foot can be a difficult task, nearly impossible if it is not taught in a proper manner. This can lead to a slower rate of acceleration, poor transfer of energy, and a lackluster finish. The right foot that rotates properly in the spin can lead to a greater period of force production and ultimately a bigger throw. Fortunately, we have three key points to enable a proper right side foot position and longer throws!


Turn the Right Foot

Coaches have taught throwers for years to turn the right foot, squish the bug, extend the knee and extend the hips. For decades these drills have been used over and over again. The understanding of the right side rotation in the spin has remained at a poor level with generally a low level of biomechanics. This has led to a poor transfer of drills and thousands upon thousands of wasted drilling reps.

Throwers need the dominant side to rotate to enable vertical stiffness, to cultivate a stretch-shortening cycle and to dynamically load the hips during the middle portion of the throw. When the right side rotates effectively, weight transfers more accurately and the energy accelerates throughout the throw at an efficient and effective rate. This leads to a greater usage of rotational energy and a bigger throw. An efficient right foot will also enable a thrower to have a greater period of ground contact. When a thrower has a longer period of contact, they are able to accelerate the implement over a longer period of time!


Step #1: Comprehend Plantar Flexion

Every movement in the shot and discus should be analyzed from a global perspective. A global view of the movement can create that top-down analytical understanding. Once the global perspective is seen, technical epiphanies can occur and it can be understood where energy “leaks” occur and potentially decelerate a throw.