 Pillar one, two, putting together full throws. One of the things we're going to do is kind of work into our South African. We're going to kind of get a little of that halfway point. And one of the things we like to do is keep the foot here so that we teach the athlete how to feel kind of the foot come here. It starts at six, they wind, it kind of turns, and it turns over to here so that the hips follow this way. Simple thing, that's it. Some people like to do it this way. We do a combo now where you can start here, wind and turn the foot so you learn how to create that rotate in that linear path. So at either way, one of the key things when we're doing a South African, so we like to start here with our feet out so that the sweep leg is already coming in this path. And so what we do is we wind and we still get that foot to about 530. That allows this position and we can come around. The South African is one of those useful drills in the sense that it teaches you how to kind of wind and then teaches you how to, you know, create that linear with the sprint leg and that rotational with the sweep leg and then again work on landing on top of the axis. That's the key. So you'll see some people who really kind of over-rotate it and then come around and wind up in a pretty good position. We'll get our discus and we'll again, we'll think about our chain reaction. We're going to put, we'll start out with this position here. Again, notice where the hips are. The hips are facing about eight o'clock. And so I'm going to wind this way and then I'm going to see that discus down here more at the low point because I'm going to rotate the foot here, kick that sweep leg up to the high point and you're going to see how I'm going to come around and rotate. Now you notice when I do these drills and I'm walking through it, I'm not eating up a ton of circle because that's not the point. The motion and the speed is what's going to help you take up more ring. When we throw, how quickly can we get back on the ground, right? We don't want to spend a lot of time doing this kind of thing because the time in the air is less efficient and slower. And we want to be able to get our feet back in contact with the ground as fast as possible. And that's how you're going to be getting across the circle with more power and speed. So here's your two options. You can start here. You get your sweep leg out. We're in this position or we're going to be in this position and you're going to feel, and that teaches you how to feel that knee blow position. So I like both. It's all about what works best, how we hold and drag the discus. We don't want to be carrying the discus. We want to drag the discus. And the reason being is we want to be able to create that stretch against the discus. When you get kids that carry the discus incorrectly, it can really plague their technical development because they're tending to create a different kinetic or kinesthetic feel. And what we're going to do in this video is we talk about we just are in preparation for an online virtual camp and a lesson where we're teaching how critical this is for throwers. And so we're just going to take some of that video today and show you. Now, one of the key things we talked about is avoiding cupping. And that is a natural thing. When you get used to holding the discus for the first time, young throwers will tend to cup. And so what you're going to do is you're going to want to avoid the cupping. So you're going to want to do a series of simple exercises that are going to teach you how to do that. And that's what we're going to dive into now. I have this adorable young child that is going to be my demonstrator today, which is my daughter. And she has no real throwing experience. So we're going to be using her as an example of how to hold the discus. And we're going to go through a number of different drills. And I have one of my athletes, high school athlete. He just started training with us this season, Ethan. And it's a good example of looking at a brand new beginning thrower and what we want to do to develop that thrower. And then what we want to do with a thrower that's trying to push 140, 50, 60, 70 feet and how we want to make sure that we're really focusing on those details of how we're holding and carrying, or we say dragging the discus because you don't want to carry the discus. You want to drag the discus. And so I'm going to have these guys try to do the same thing. So you guys are going to take the discus. We have it in our fingertips, thumb kind of on the edge. A lot of you guys don't have the thumb on there. It's got to be closer to the edge. So you kind of feel that. And what we're going to do is we're going to turn the discus like this. And we're going to point the discus down. So we're like this. So see how Ella, yeah, perfect example. So watch what we're going to do. We're going to, everybody's going to hold start with their discus like this, but Ella's holding it like this. And it's not to be, we're going to extend it out. And then we're going to tilt it down. But so you got to keep your arm straight and you got to keep the discus down. I'm taller than you. So your discus is going to be down there. Okay. So you're going to do this way. We're going to turn and see how she's wanting to cup. And where's that discus going falling out? So look at E. So Ethan's got more experience. He's done a nice job adjusting. He feels how that, and now he's creating a little ledge for his discus. Now let's look at Ella. She's going to feel the same thing. And she's got to get her thumb. So look at me, Ella. What you want to feel is you want to hold the discus like this, but see what she's doing. She's got her thumb down instead of her thumb open, and then you angle the wrist. So you're going to hold it like this and then you're going to turn. But see when I'm turning, you got to keep your thumb up on the edge. You got to keep your fingertips on the edge of the discus. So you got to get comfortable and hold it in your hand. So she's going to go to the automatic cup. One of the things, again, we're just going to be working on that position. And again, here's that simple exercise here where you're bringing the discus up and you're getting comfortable. And then you can just wind the athlete can wind back and forth. And when they bring the discus, try to focus on keeping the discus off the wrist. So you're going to notice that when I'm doing this and I'm winding, I'm keeping the discus off my wrist. So go ahead and give that a try. And literally go ahead and get your get a discus. So as he winds, he's going to wind back and forth and he's keeping the discus off of his wrist. And he's going to wind like that. He's going to keep his discus arm long. And you're going to notice Ethan tends to kind of do this when he brings it back. And we got to get him used to being comfortable here and how easy it is to learn how to carry the discus. But the problem is, oftentimes people aren't getting comfortable. Now, depending on your hand size and all that kind of stuff, that can definitely have an influence. But it just means a little bit more practicing finding your comfort spots. And as we pointed out things in the video, the idea is to get comfortable with that discus so that it's something that you don't think about. So then you could actually work on technical development like your six pillars of the sorting chain reaction. So thanks so much for watching. If you like today's video, give us a thumbs up, hit that subscribe button for us, and we will see you on the next video.