 There are one or two guys that were a touch lower, vast majority of elite world-class stores for the last several decades are all start with a slightly taller position and come around. In today's YouTube video, what we're going to discuss are two big mistakes often made by beginning discus stores that are simple, easy to avoid and that you can change quickly. The common mistake, one of the things that I see quite a bit are too much motion is the first thing and the second thing is getting too deep in the discus. In the shot it think it's better, you can get a little lower. So one of the things that we find that young discus stores tend to do is they tend to get too squatty and so what that means is they're trying to come around and they're trying to come around super deep and remember one of the key things that we want to see with discus stores, discus stores will have some flex in the leg and so when you see them wind and they hit their pillar one and they're coming to pillar two they're tall because they're taller they can drop in on pillar three. You see the drop in and apply speed. Now if you're already low it you can't really feel that little slight up-down action that you get in the rotational throws and if you do that that's going to affect the orbit high point of the implement. It's going to have an impact on your ability to create speed because you're just kind of rotating around and stepping. So a real simple fix for a lot of you young throwers is to stop sitting and if I'm throwing this direction is to stop sitting like this and then winding and then and then turning around super low. Now there's some could argue that being in that low position is going to really help how to maintain balance and different things but it's also not going to be really helping you the athlete to understand the motion of that pillar two and that pillar three motion to move out around. If you haven't looked at a check out our holy grail video where we talk about how to get around the left and when you are too deep in the position here it's it's harder for most throwers to actually move around the entry side axis. So that's going to be your first tip and the simple way to avoid that is to get out of this deep drop and bring the athlete up so that you can see the hips dropping. You'll see the knees in front and so we're going to be able to see that longer wider action. So again it looks like this when we're here we're going to see this and we're going to be able to see that longer wider kind of sweeping motion because we can move from pillar two to three and drop in but and when you see the athlete they're coming here and they're too far around it's makes that rotational path much more challenging. They're going to tend to be coming around and they're going to get the back in and that's going to bring us to the second drill. One of the things that we want to see is when we're talking about one of the common mistakes is what once we get here then we get to rotational and to watch the knee roll. Now we posted up a video quite some time ago about sweep and the path of the sweep leg in the throw of either the rotational throw the discus or the shot. So one of the things we want to do is if we're staying down lower it's also easier or when you squat too low it's really common to get this type of motion so the knees moving around and the foot is facing down. This is a really big killer because what it does is it makes the athlete too rotational and then they tend to back in that's going to make the foot kind of drop down into the throw. So how do we increase that wide sweep here's how we're going to do it. So once we we create everything a little taller one of the things we're going to do is we're going to be thinking about leading with the more of the inside of the knee. Now some people say lead with the inside of the thigh. I tend not to coach that motion because I think that tends to lead to this type of a sweep motion. My tip is to lead with the knee and get your toe up. So if we look at a lot of throwers you're going to see that that foot once they come out that big wide sweep you're going to see more of this and then you're going to see that toe kind of come in slightly up as they come around into the middle and one of the other mistakes that occurs when beginning throwers are dropping too low is the narrow sweep. Discus throwers specifically when we're a little taller and we're staying wider okay so when the knees are apart and we stay tall and we shift from pillar one to two when we're taller and we're moving our center mass over and in prepping to drop into our pillar three what we're going to be seeing is that if we're already low it's very difficult when we're low to get a wide sweep right so you can see that if I'm in this position and I stay real low to really get a wide sweep is going to feel very unnatural and extremely difficult to do that's why you don't see it done with any elite level thrower. The dreaded over rotation. So one of the things that you hear quite a bit or you can see or a lot of people will point out a lot of times I'll notice posts on Instagram or YouTube and people are pointing out mistakes people are making and they're very obvious but we want to look at why these over rotation mistakes are occurring in the first place so we can start to look at ways to address them and help you improve faster so the idea here is we get to the crunch time of the season and we've got to make simple adjustments that are going to yield big results these are going to be some of those things so number one what is one of the biggest causes of over rotation young throwers when they have too much foot motion and they stay on a high toe so you're going to notice how tall the heel is and so you see some kids and they do this and they stay up and you see how tall that foot staying so that is going to cause over rotation because what they'll do is they get up here and you can see that does help me rotate but we need to be driving and pushing the left knee into the throw that's what we refer to as pillar three we call it dropping in and sprinting so what we want to feel is we're coming into the throw here if we're driving into the throw we're pushing the knee in and creating that nice wide sweep so if we have the high heel we can't do that so one of the things is don't do this and then what we're going to talk about are how do we fix that what we want to do is avoid ripping the chest and the arm open because you'll see that does help facilitate rotation but again if i'm throwing and i throw it does help me kind of push but again what too many young throwers are doing is they don't truly understand that and they're just opening and kind of stepping into the throw so that's mistake number two and again try to take the long path around aggressive with the upper body be aggressive move the arm properly we talk about how we're going to move it into the throw but if we just rip it open and turn the chest that's going to be game over you're going to over rotate and if you have mistake number one combined with that so you have the high heel and that you're going to really over rotate badly into the throw okay so item number three when we talk about is one of the key things is we talk about turning the knee in so now when sometimes if i have everything long and i do this i bring the sweep leg goes narrow when the sweep leg rolls over we're going to again create rotation and that ultimately is going to have a really negative impact on what you do in the middle of the ring it's actually going to stop rotation so you can over rotate and then it's not going to allow you to rotate properly into the middle of the throw so again we tend to see this again with a lot of younger throwers and where you'll see athletes and they rotate here and the toes pointing down on the sweep foot so quick fix number one we talk about leading with the inside of the knee and keeping that toe up i'm not a big proponent of super high i just want the toe the toe open so that it can create that nice rotational round sweep path long time ago we did a video on the sweep and we kind of show that how we take that wide long position with the sweep leg that creates again the right entry path that if you coordinate that with that 12 10 8 6 upper body and you've got that sweep leg following in that same path that's where you set up that really nice dynamic throw i think one of the guys who i think on the world level is doing that in a super pretty way now is Frederick Dockers really nice big wide sweep it's really pretty in it's super dynamic and so in when you look on the women's level you look at Sandra Perkovich really awesome right leg super wide and around and she really cranks that sucker in but those are the things that are going to help create the right path so you think about it logically so keep the toe up and keep lead with the inside some people say inside of the thigh i don't want to see this we want to just see the leg staying open so that we're going to create more rotation so item number four common reasons for over rotation are the combination of your doing one two and three and so when you put all of those together you have the perfect storm for severe over rotation you're probably going to hear that kind of hard landing in the middle and then the rotation is going to stop and we're going to talk about why that's bad in another video but for today hopefully you found that helpful if you find yourself doing a couple of these things wrong go back review the video hopefully these are some quick tips that are going to help a lot of you out there that don't have coaches or a lot of you young coaches that are doing your best and trying to do that and haven't don't understand these small details and hopefully they're going to help you if you did find today's video helpful do us a favor hit that subscribe button give us a thumbs up comment below on what else you would 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