 You better wind correctly and you got to set up maximum power always check it out. Everybody it's Eric Johnson and in today's video final video part four we are putting the whole thing together. So today we're going to talk about the wind that is a huge part of setting up the throwing chain reaction. So you want to get that set in your throw and pillar two what we refer to as setting up maximum power and setting up most power to start to your throw so you can apply speed, transition, lockdown power and smash the crap out of the finish i.e finish big. Be sure to catch up on the previous videos this is part four of a four part series how to throw the discus. If it is your first time as well be sure to hit that subscribe button turn on your notifications to follow us. So we're looking at core mechanical positions we're not getting into all the specifics of how your strength levels are going to influence that your special strength your specific strength how that affects your ability to learn and hit positions your knowledge base is really key. So what we're trying to do here with this video is really set you up with these series we want you to understand i need to be able to focus on these things that these are the positions that i'm trying to achieve and that's going to automatically get you off on the right start. So let's take a look at our six throwers that we've been kind of breaking down and looking at what are those mechanical positions looking at our new throwers looking at different mistakes. If you're a thrower you may relate to one of these throwers you may see yourself as one of these throws are in future and you might be one of these throwers now and you might be making these same mistakes that's why it's important we're looking at it we're kind of talking about what should be corrected and what's the right position versus some of the things you're seeing. So and if you're a coach then you know you're going to be looking at where you what do you do when you have an advanced athlete and you have beginner athlete where you're going to be focusing on the core same positions but there's going to be different tricks to get each athlete to do all of those things and why we use this example is because it's really indicative of what you see with throwing nobody moves the exact same everybody is essentially trying to hit the same positions but there's going to be differences and nuances to the individual. Today we're going to look at the wind up and one of the things we want to do is this is where we're really setting up the throw we talked about setting up the radius the orbit the high point the entry axis creating separation stretch reflex. Now one of the things we do inside the throwing chain reaction we believe in consistency we want to teach you movement patterns rhythm so that it becomes repeatable right that's the thing when you look at Robert Harding in 2009 and you look at Robert Harding in 2013 it's the same throw these that what makes the best throwers in the world is their ability to repeat highly technical complex positions over and over and over again over a long period of years and that's what makes your best throwers in the world. Right now what a lot of young throwers is they're all over the place right they're doing with this throw this throw this throw I always talk about the bullseye we want to take a bullseye we don't want darts all over the place we want to get our darts centered in and we want all of our darts getting as close to the middle and that's kind of what we're looking at technically so we break down this the setup into four parts what's the outcome what are we looking at we want to create length and one of the things that we're trying to do is create that long position so you're going to see this athlete kind of moving both arms together you're going to notice this athlete trying to create that length and you're going to see not bad right so it's starting out pretty well and we want to look are we all creating length so we look at crystal you're going to see she's nice and long you're going to look at Harley again pretty good length she kind of cups the discus and holding the discus this is where you're really going to see some issues if you've got kids that have issues or you're a thrower you don't feel comfortable holding discus that is absolutely one of the things that you have to get out of the way first and foremost and you want to spend some time every day working on that until that discus just feels like it's a part of you and it's easy to move it so you're going to notice again as we kind of look at our length so look at our young thrower here really great and advanced technique for a kid this age super long so you're noticing how every athlete is setting up length and we're going to also set up what we talk about as the orbit we want that discus truly we want that discus up here probably at the shoulder height and so you're going to see this athletes right out from the shoulder we can get this athlete it's not bad this camera angle it's a little it needs to be up a little bit more but this athlete you're going to notice the discus isn't too low but notice how back the shoulder is so what we're going to see here is an athlete that's winding themselves off balance and so you're going to notice when we set it up look at our advanced technicians look at the look at the length how it stays here a lot of tension we want to keep the hips centered up so we want to keep the hips more here notice again where we're looking at how the hips stay kind of centered here notice this athlete's hips kind of shift this athlete's stay level this athletes athletes are staying pretty level and this athlete over here they're turning you see how they're turning so everything's turned so when you look at the back point of the wine you want to see this length so here the shoulders you can see are kind of here when they need to be a little bit more this way so pretty solid here the hip movement here is the issue so why this is important so when we're looking at these mechanical positions we want level centered up hips and if they turn too much if their hips are turning and the shoulders are turning then you're going to be over winding and you're not creating the right tense you're creating false separation you're not going to create stretch reflex and stretch reflex ultimately is much faster to be able to move the muscles in your body than consciously trying to throw the discus you want to whip the discus right and so we always talk about the analogy of the bow and arrow we pull that back and let the arrow we don't try to push the arrow and let go of the handle and when we set up pillar one we got the orbit we want to make sure that the radius is long so when that discus is up higher and further away we've maximized the radius when we have the orbit in the right spot we're going to move through the throw and we're going to come through that pillar five six position on better balance you're going to notice that as we come out of our pillar one we're going to be shifting into our pillar two again this thrower new thrower is doing a very nice job on technical positions as we come around here look at the length so one of the things that we do is why do we want to be long because we want to be able to create that tension and move the lower body ahead so this athlete here was doing this so this athlete's actually working on a different position start this is a drill so we're trying to teach to get the left foot moving first you can see that this athlete kind of holds here brings a knee and a little bit of more controlled start that's something we advocate when we're teaching our newer throwers because it's easier to stay on balance and move around the throw and you're going to notice this thrower again when we move those hips the way that foot and that shoulder she's actually like sitting back now when we get there we get the right tension and we want to sling into what we refer to as our pillar two so when we look at this group over here you're going to notice crystal moves a little faster so right here's your pillar two so let's play it again we'll watch these throwers again we look at them in slow mo you can start to point out certain things and kind of notice where they're moving now when we look at them so here's our pillar one and then here's our pillar two so notice the difference now what are we looking for again mechanically we're going to try to keep that discus relatively high we want to keep this hip underneath the shoulder and this knee doesn't go in front of the toe really we advocate it's the motion of if it's moving if it's too far in front of the knee too early it makes it harder to rotate and so you're going to want to find that spot so if the hip isn't underneath the shoulder the hips are going to fall back into the throw so you're going to see this athlete's hips are kind of turning back into the throw and it makes it very difficult to get around we always talk about we want to have an imaginary line that we're moving around now you're going to notice this athlete's hips are moving back you're seeing them kind of move here and so when that athlete moves that's going to cause the over rotation into our pillar three so setting up pillar two having the hips in the center and moving around on a more level is going to make a huge difference so again notice our 10 year old versus our 17 year old versus our other 17 year old right watch as they move into the throw you're going to see crystal does a heck of a job of moving her body around you see that so everything's moving around this is Chelsea and again look at the difference she's moving over here and this athlete is going to be over rotating a touch too much right the hips are sitting back and that's going to prevent the big speed the sprint into the middle so if we don't get our pillar one and two correct we don't get the right drop in into the throw again what we're talking about our core mechanical positions we want to understand when we set up the throw we have to have the arm high we want to create separation we don't want to have a lot of movement we don't want a low point right so when we set that because when we move around the axis think about it logically if I have everything higher the hips are up everything moves it's easier to move around the axis again the new thrower doing a great job this thrower is trying to focus on the right things but the hips are moving back and again same thing hips are moving back this thrower is really moving out long and around and into the throw you're going to see a really nice long drop and again this is where you see how we put together the positions into our pillar three so one of the things people confuse about the the system or you hear different things or what sure is or it's something you try to teach every what we're what we understand is that the throw is based on physics and biomechanics everybody essentially is at the world level is doing the same thing everybody's essentially trying to do more or less the same thing you are going to have your own individual style what we point out here is are we doing and hitting our core mechanical position is the axis moving do we have the right alignment do we have our hips in the right position our foot turning the right amount that kind of stuff and are we moving through the right windows is one of the other concepts we teach each one of these throwers looking at their pillar one you can see these differences so you're going to notice that the kids that are finding it easier to move look at the position look with their shoulders turned look at the shoulders turned look at the shoulders turned a little less turn pretty decent kind of forced overturn so now this is a way for you again to look at are you doing any of these things this is how we teach so we get people to understand these are the positions you're trying to hit do you see how you're not in those positions so that's your pillar one that sets up your chain reaction believe it or not this is super critical stuff this is how we're able to get big PR's is how we often have people who come in and train on PR 90 minute training session you know or PR over the course of a weekend how we set up the chain reaction is going to influence pillar two pillar two is about setting up maximum power if we don't shift and move out and around the axis right so you can see here hip underneath the shoulder hip not under the shoulder hip under the shoulder under the shoulder under the shoulder not under the shoulder is that's going to change how all the movement goes that's going to change the dynamic movement of the sweep that's going to change the speed that's going to have changed the balance so this is what's really really important for you guys to understand so hopefully i've done that today and you now start to see how pillar one and pillar two and so now let's look at the whole throw and we'll just look at things in terms of the six pillars so now you're going to see and we're going to see our athletes moving and we're going to see how they move along you to see how it's more deliberate nice attack you're going to see what shorter who's dropping the foot who's not rewrapping who's too active with the upper body and now you're going to see how these different positions work out and again here's what's really key look at who's the most in control when the discus leaves okay see how the arm came way around this athlete's falling this athlete's back this athlete's pretty much in control and this athlete's in control as well again might add the ten-year-old phenomenal technique okay so let's look at the rhythm now just watch and you're going to see now crystal we had taken an easy throw this girl's name Zuli she was in her in an actual her first meet hit a PR and now you again you see that so the idea here you see them all move you're going to notice the rhythm and you're going to notice who's smooth and who's moving through and again notice that pillar four and we come up look at the discus hidden the high point I can't see the discus can't see the discus I can see it a little bit which is good I can see it a lot and I can see it a lot let's move her back a little bit right here this is where you would see I can still see that discus okay when you can't see that discus right we're getting into trouble so you can see how they're tilting the upper bodies versus pulling the hips under them here you're pulling the hips pulling the hips uh close hips are backing in a little bit hips are pulling under so again this is what you're looking at in terms of your throw hopefully you guys see that that's what I'm trying to point out so remember guys the setting up your wind up super critical we're looking for that length we're looking for that orbit we're looking for that radius we're looking for that entry side we're going to be setting up maximum power that's getting the hips over and around not opening the arm too early not holding it back opening it long and in to pull you into that pillar three and that's going to be the key and then you're putting your whole throw together so look at how we structure it we show you each pillar has is a location in the ring each pillar has specific objective each pillar has positions that you learn to move and train and then you put all that together and you do that in a rhythmical connective way so it becomes smooth fluid long snappy fast powerful and you want to do it fast and thankfully that's something that we've shown we've proven for years now we get big jumps fast if you're interested in big jumps fast be sure to visit our website click the link in the description below go back watch I'd recommend watching some of the videos pause it look at some of the frames see some of the things we're pointing out take some notes be sure to hit that subscribe button like and thanks so much and we will see you guys on the next video