 Today is about putting together the full throw. One of the things you can do is warm up with your kneeling throws. You can take a few of those. You can take your up and overs. You can do the stand throw, right? We can go through that so you get a total of maybe anywhere from 68 throws in that range to get your body moving. We're working on mechanical positions. They're gonna feel uncomfortable. That's the point of the pillar drills. We're trying to find those movement pieces that are kind of off and then train that piece, train that piece and then put it back into the throw. And what you should see is your throw coming together in a more complete fashion and it's easier to do because the pieces don't add up. So when we just try to put together a motion but the position parts are incorrect, it becomes very difficult and it's a slower process. We're gonna have our athletes start here. We're gonna set our alignment. We're gonna set the angle. And what we're gonna do is we're gonna see, we're gonna drop like our pillar three. So as we drop, we reach and we feel that. So we move into this position and now you're gonna notice that I'm moving into that pillar five position. I have a sideways pillar three four. So I'm dropping the chest and the hip, sliding this kick leg out. So I'm gonna feel this and then I'm gonna feel myself landing on that angle so I can drive out into the throw. Now, what we do for the sake of simplicity with a side shuffle is we start with the hand up here. So we basically start at this point, shoulder level and we create the angle to elevate the arm. We don't necessarily lift it up and put it across. We're gonna do this. So we're gonna start here. We're gonna bring it down. We're gonna scale and we're going to separate. Now we're gonna set the angle which lifts this up. We're gonna go pillar three, drop and slide. We're gonna push and then we're gonna land in our elevator squatted position and then we're gonna block, arm stop, push, heal up, push and drive the hip out so that we feel this motion. Pretty straightforward. So again, let's look at that really simple. Set it up, scale and separate, okay? We're going to drop and slide, push and we're gonna drop into our elevator and then we're gonna block leg, block, arm stop with this. So we're getting back to that motion again, that motion. Boom, boom, squat straight down. We're gonna turn this foot to about 45 degrees. We're maintaining the hips so we hinge. Notice I don't turn the hips and so what I do is I hinge to about 45. I bring the chest forward on an angle here so I'm in that point of pillar two and what I'm gonna do is I'm gonna wind on the angle. I can't set back up. I'm on the angle so you'll see this line here. You'll see how my hips are generally centered. The knee is not pushing this way. I'm straight down, turned, upper body comes over and then what it does is it forces the long radius, right? And so I feel this and Tyson Jones who threw 71, eight and three quarters multiple times and won New Balance Nationals in 2018. We had a point in the fall where we probably spent about three weeks where that's all he did was pillar twos. He just got feeling that pillar two position, pillar two position, the timing of how to keep everything moving and driving in and that's what set him up for that really good consistency dozen throws and competition over 70 feet. So very consistent. Again, we're gonna review. The pillar two is quite simple. We squat straight down. We turn the foot to 45, we angle the chest out and then we get here and we open. We wind on the angle so we feel that hip lock like a kneeling throw and then we work the arm around. So we're gonna feel the hinge and you're gonna feel that. Now I'm on balance, heads over the knee. I'm on double loaded legs. I'm gonna be able to turn through, turn through and lift. When it comes to the glide shot, don't bend at the waist. That's the kiss of death. You screw up the alignment angles and you change the trigger on your pillar one and it becomes very difficult to set up a dynamic throw and move with speed. One of the other things is, is the arbitrary kick leg dominant where we're not understanding the action between the drive leg. So the kick and the drive working together. That's how we create that double extension. So you wanna avoid bending over and you wanna avoid the pull in and just being kick leg side dominant. The last thing that we wanna really avoid, like we said, is that shoulder, that hand carry position. That elbow should be here. Carrying the shot in the right position is super critical for that. We talk about that a lot of times people come in. In fact, today I had a new athlete come in and the athlete is holding doing the glide with the elbow up here and the elbow needs to be down here so that we can be in this position and we're gonna be able to hit that nicer elevated line. If it's here, there's more of this kind of artificial arching lift and that's not gonna work. Even if I'm here, that's not gonna work. That elbow needs to be here because it's a straight line, this comes out of the way. If you again, we look at our top throwers in the world, we look at all the best gliders, seems to still be more gliders on the women's side than on the men's side. And I suspect that over the coming years that that's gonna be changing just like it has in the men's shot. So at any rate, take a peek at those throwers and look at what I'm saying. Hopefully that structure works and those three tips work for you if you'd like detailed information that starts to discuss the differences between the discus in the shot or more information, check out our website, aeratathrosenation.com. We've got a whole bunch of free resources there for throwers and you can get more information. Remember again, like, comment, subscribe, give that subscribe button a nice big hit. Thanks for watching, we'll see you in the next video. This video we're gonna discuss is the inverted C or the C back we still hold by the inverted C position. When you look.