 So when it comes to the finish there's a couple of really key fundamental things that need to be done and there are two things that we see all the time that kill distance. So in this video we take a look at one of the a clip from one of our free workshops and we break it down with Robert Harding so check it out. So you're going to look at maximizing the radius of the discus so now you look at the roll of the lower body. If you keep the heel elevated you can see here how Harding's heel is. We're going to look at that so we'll look at Robert Harding. He's one of my favorite discus stores even though he's a non-reverse and we'll talk about we talk about the non-reverse and on that checklist I'll bring that up okay. So you're going to notice we'll go through and we'll look at his six pillars I'll just play it so we can get it to that too. So this is again how we look at the throw we're training each position this is why we're talking about the finish because we have to learn the specific positions and put it together into the throw. So now is where you see Harding goes into the power position so you're going to notice we always are thinking upper body lower body as we're getting into the delivery because we have that sequence so if the sequence gets slightly off it compromises efficiency you're going to lose power and remember the ultimate thing is it's this convergence of force right. We want the lower body we want the upper body and we want everything going into the throw and a lot of times you have forces diverging and that's why athletes are going to have a hard time picking up things okay. So what you're going to notice here again what we talk about is opening the block arm out right and so a lot of times people say open it this way but if you do that you're going to have most of your athletes in our opinion are going to have a tendency to open the shoulder. You want to open the arm out so everything the path is always this way which means the shoulder follows that way too. So you're going to look at maximizing the radius of the disc so now you look at the roll of the lower body. If you keep the heel elevated you can see here how Harding's heel is really elevated never comes down from that point which creates a really fast rotational axis and he's consciously trying to push the knee and the hip as well so that's why that heel never comes down and now you're going to see as he comes through he's going to be able to smash it and this is one of the things you can kind of see. You can see the whole bottom of the shoe because he's pushed everything forward. You're going to see the hips are pretty much or the shoulders are pretty much on top of the hips and now you really see how he maximizes the radius. This is what you see elite discus throwers all doing in common. If we showed you all the top ten guys they're all out here because maximizing that radius especially at the distances these guys throw I think it's two centimeters will add up to roughly nine feet right so if you can extend your radius this much at this level that's nine more feet in distance so flying the discus and all that kind of stuff that's additional things but we're going to talk about some of those positions but it makes a huge difference in these details make all the difference in the world. When you look at that and you're looking pillar six we want the shoulders level like we said on top of the hips we're looking at engaging that block arm so we stop it at the side a lot of times throwers are taught to pull that arm down and back it has to stop in front when you teach athletes to pull back shoulder pulls back you're going to lose power and you're going to notice that these elite throwers watches they come all the way through you're going to see that that arm stays there until that even when the discus goes you'll see it as it comes through you'll see right there see how the block arm stays there the discus is gone you've seen it he's following through the whole body has moved you don't see the shoulder going back he's following through block arm is stopped at the side of the body so the big don'ts that you guys want to make sure that don't happen in your rotational throw is you don't want to jump right discus has to be horizontal again the implements out here you're trying to pull it across if you lift like you would in the shot that has a tendency to happen sometimes your rotational shot putters will start shot putting the discus and vice versa so you don't want to jump you want to be extremely horizontal the lift comes through the delivery hip not from jumping as soon as you go vertical you can't go vertical in turn I mean you can but you're losing ground force and you're losing distance pulling the block shoulder back and jumping those are the two things that will absolutely kill the throw