PaceSetter Book

Throwing Activities 4

WEB COPY ©EVEQUE 4.4.5.1 South African Drill The following diagrams show the sequence in the South African Drill for right-handed throwers. It is illustrated in a throwing circle but the use of a circle is not essential for practice. The aim of the turn is to make the thrower feel the pivoting of the right foot as a direct result of the left leg drive. R L

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1. The starting position is with the right foot at the rear of the centre of the circle and the left foot slightly in front. The thrower should be fully wound up and facing the throwing direction.

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WEB COPY ©EVEQUE 2. The thrower then pushes off the left leg vigorously to initiate a fast right foot pivot so that the left foot is out of contact with the ground for as short a time as possible. To accomplish this the centre of gravity is kept low and orientated forwards to avoid the common error of 'leaping' across the circle. 3. When the left foot hits the ground at the front, the right foot continues to pivot and pushes the hips into a throwing action. Young athletes should not: • initiate the drill with the shoulders • have the left foot land "in the bucket" (i.e. too far round to the left) at the front of the circle • block with the left side of the body • throw from the back foot L L L R R R R L

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