Pensikov Specific Exercises for Throwers - Coach Krall

1 Specific Exercises FORDISCUSTHROWERSBy V. Pensikov and E. DenissovaSpecific Exercises that are related to the actual throwing technique play animportant role in the learning and development of technique and Specific strengthin the discus throw. In the following text the authors outline the methodicalbackground of Specific Exercises and list anumber of suggested introductoryandpreparation Exercises . The article is a slightly abbreviated translation fromLegkaya Atletika, Moscow, No. 6/7, June with permission fromModern Athlete and that aim to acquire a certain movement combination are known asspecific preparation Exercises .

2 They are closely related to the structure of thebasic movement coordination of the competition exercise or reflect one or severalelements of it. It is important that Specific Exercises include elements thatresemble the internal and external action of the competition that are based on an interactive development of Specific strength andmovement acquisition, and can be practically regulated, are therefore calledspecific preparation Exercises . They allow to improve considerably both thephysical and the technical level of discus can select from a varietyof recommended Exercises the most suitableand effective ones for the learning and development of the discus throwtechnique and Specific strength.

3 Exercises that assist in the improvement of theturning positions and the muscular tension during the key moments of therotation are particularly effective. Although the use of Specific Exercises isuniversal, their training effect is gradually reduced as an athlete s performance qualifications improve. Despite this fact, Specific Exercises are still beneficialforhigh performance Throwers in improving their technical elements, specificstrength and Specific coordination. All these factors are extremely important inthe rotational movement structure of the discus Exercises also involve the throwing of different implements.

4 This takesplace in the winterindoors into a net. The weight ofthe implements should allowfor a technicallycorrect performance. The number of repetitionsof an exercise isset according to thethrowers technical ability andpreparationlevels. The coachhas to find the weak linksin the athlete s technique and strengthpreparation forthe correct choice of Exercises in order to eliminate the nature of the introductory and preparation Exercises becomes clearer whenthe importance of the basic phases and positions of the rotational discus throwtechnique in learning and training is understood.

5 The Exercises , as far as thetechnique is concerned, must contain elements that are transferable to themovements of the competition performance. Consequentlythe chosen exercisesshould bebased on the key positions of the throwing action to make theevaluation of their biomechanical effectiveness possible. These include theposition at the start of the turn, the singlesupport phase, the unsupported phase,the final single support phase and the position at the start of the position in this rotational movement is characterized by the placement ofthe athlete s body segments in relation to the throwing implement and the tensioncreated in the muscles.

6 As the position changes, so does the tension in thestretched muscles. Such a complicated technical action as the discus throw isbased on key movement positions thatcreate the best possible conditions for amaximal performance. This occurs by joining all the key phases into the totalthrow. The total throw is successful if the athlete learns and develops a techniquethat eliminates, as far as possible, faults in the single elements of the movementsand of thekey Exercises in the establishment of the classic technique are particularlyimportant in the first few years of learning.

7 It is only after the classic techniquehas been established that the athlete can afford to make changes based onindividual demands. Also particularly important is to perform the Exercises in acorrect sequence of the single phases and in a certain temporal order of speedand rhythmical structure of the complete throw is usually maintained byadvanced Throwers , althoughvariations in the duration of the single phases takeplace. This is the reason for using different weight implements with differentintensities to maintain as closely as possible the rhythm of the competition , the discus thrower adjusts his technique to the improved strength leveland this is responsible for changes in the technique.

8 After all, the most efficientfinal performance depends largely on the strength level of the athlete s muscle, tendons and ligaments, developed by Exercises in the key positions. Thisstrength is known as the specificstrength of a discus thrower and the mosteffective means to develop Specific strength are the Specific learning and development of the starting single support and the final singlesupport phases are the most difficult in the performance of Specific task to perform these phases correctly is demanding. The rotating and at thesame time forward moving system of the thrower -implement must create optimalconditions in the starting single support phase for the body mass to move aheadof the implement and should provide again suitable conditions for theacceleration of the implement in the final single support phase.

9 The latter mustoccur with a fastplacement of the left leg without a readjustment of the bodymass. It is a task that requires Specific coordination, strength, speed andmuscular these qualities can be developed by using Specific introductory and specificpreparatory Exercises . In using these Exercises it is important to keep in mindthat the duration of the above described positions and phases will becomecontradictory as the strength level improves. As this can slowdown progress, thetotal turning action should be executed in the proper rhythm at different PREPARATION Exercises exercise No.

10 1oSideways rotation into a half-squat position (lowest angle in theknee joint 100 to 90 ) with the feet placed wide apart. Theweight of the barbell on the shouldersis 20 to 50kg. The exercise isperformed at a slow speed. Attention is placed to keep the musclesinvolved in the hip extension continually under tension. Therotational action starts when the centre of gravity of the body is inthe centre of the two reaches the maximum when the weightis shifted on the support leg. The exercise is executed withoutstopping on the support leg. exercise No. 2oSimilar to exercise No.