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ITCCCA January 12, 2008

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ITCCCA January 12, 2008 Roger Einbecker, Throws Coach Waubonsie Valley High School Aurora, IL 1/12/2008 Einbecker - WVHS ITCCCA January 12, 2008 Roger Einbecker ... – PowerPoint PPT presentation

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Title: ITCCCA January 12, 2008


1
ITCCCAJanuary 12, 2008
  • Roger Einbecker, Throws Coach
  • Waubonsie Valley High School
  • Aurora, IL

2
Current version of this presentation and
accompanying videos and articles will be
available on www.ithrow.com www.rogereinbecker.
com Send any post-clinic questions to
reinbeck_at_ameritech.net
3
  • My Perspective
  • I will be sharing
  • What resources I use
  • Pre-season plans
  • In-season plans
  • Training methods
  • Drills
  • Important aspects of technique
  • What works what doesnt work
  • What I want to try but havent had time

4
Background HS Crete Monee HS 1969 Shot Put
55 Discus 165 College Eastern Illinois
University 1973 Shot Put 49 Discus
156 Hammer 150 Coaching Waubonsie Valley
HS 2005-present
5
  • Resources Utilized
  • Abundance of training and coaching resources
  • Resources I Use
  • - Books
  • The Throws Manual by George Dunn and Kevin
    McGill
  • The Complete Book of Throws, Jay Silvester,
    Editor
  • The Throws, Jess Jarver, Editor
  • NTCA Throws Handbook, James Peterson and Rob
    Lasorsa, Editors
  • The Path to Athletic Power by Boyd Epley
  • Explosive Lifting for Sports by Harvey Newton
  • The Complete Guide to Medicine Ball Training by
    Vern Gambetta and Steve Odgers

6
  • Resources Utilized
  • - Videos
  • John Powell Discus II
  • Shot Put with Brian Oldfield
  • Gold Medal Discus by Mac Wilkins
  • Discus Throw with Mike Buncic
  • Common Errors and Corrections Discus with Brian
    Bedard
  • World Class TF Series Shot Put with Ron Backes
  • Common Errors and Corrections Shot Put with
    Ralf Uebel (G)
  • Complete Throws by Larry Judge
    (www.coachlarryjudge.com)
  • Basic Discus Throwing by Mark Mirabelli
  • 2006 NTCA Clinic
  • 2007 NTCA Clinic
  • Complete Olympic Lifting

7
  • Resources Utilized
  • Other
  • Long Strong Throwers Journal, Glenn Thompson,
    Editor (www.longandstrong.com)
  • Track Coach (www.trackandfieldnews.com)
  • www.macthrowvideo.com
  • The Ring (www.effortlessthrow.org)
  • www.goheavy.com
  • www.westside-barbell.com
  • John Powells Throwing Camp
  • National Throws Coaches Association Conference

8
Types of Learners Visual learn by seeing I
use video multiple times in the preseason and at
every meet Auditory learn by hearing Bedard
swoosh, ta, ta Kinesthetic learn by doing
drills Determine which works best for an
athlete Be prepared to use all these methods
9
Drills Lots of drills to use Powell camp
concentrates on drills only They use Power Balls,
not throwing implements Drills can be done with
tires, Power Bags, pipes, etc. Athletes focus on
technique, not throwing
10
  • Use of Videotaping
  • Best video system Ive ever seen Jerry Clayton
    of Auburn
  • Camcorder
  • Tivo
  • TV
  • I video every meet and at practice every 2-3
    weeks
  • Transfer video to portable DVD and review with
    each athlete weekly
  • Persistent technique problems get video analysis
    more frequently

11
Sayings to Remember "I took 10,000 throws a year
because as a young thrower I met the world record
holder, Ludwig Danek. Danek, who later became
Olympic Champion, told me he took 10,000 throws a
year. I decided I'd better up my throwing." John
Powell An hour of employing bad technique takes
35 hours to undo. Mac Wilkins What happens at
the back of the circle will happen at the
front. A 2 mistake at the beginning of the
throw can be magnified into an 8 error by the
end of the throw. Don Babbitt You are 100
responsible for what you say and you are 100
responsible for what people hear. Bob Berkman
(business coach)
12
  • What I Learned At Golden West
  • Speed Kills!
  • The Big Guys Tabor, Tabor, Einbecker, Nagengast
  • The Bigger Guys Clarke, Ayers, Draper, Baker
  • The Little Guys Bryant, Johnson
  • The results
  • Luke Bryant 205 10
  • Derek Johnson 191 7
  • The stats
  • Bryant 6 3 190 BP-240 Sqt-355 Hang
    Clean-225
  • Johnson 63 195 BP-260 Front Squat -300x4

13
  • What I Learned At Golden West
  • Terminology
  • First Double Leg Support
  • First Single Leg Support
  • Second Single Leg Support
  • Second Double Leg Support
  • Measurement Points
  • Starting point Wind up is complete
  • Point 1 R foot touchdown (second single leg
    support)
  • Point 2 L foot touchdown (second double leg
    support)
  • Point 3 release of discus

14
What I Learned At Golden West Video analysis at
30 frames per second
15
What I Learned At Golden West Conclusions Bryant
is over 10 faster through the ring than every
thrower Bryant fastest to right foot touchdown
with the longest windup by nearly 20 Bryant, G.
Tabor and Ayers 20 faster from R to L foot
touchdown 5 frames Jay Silvester 5
frames John Powell 3 frames cantilever versus
slide/skate
16
What is The Right Balance? Jimmie Pacifico 5
9 220 71 6.5 195 1 BP-520 S-850
DL-800 Ryan Whiting 6 3 270 70 0 201
9 BP-430 S-525x5 PC-365 SL-DL-585x3 Technique
vs. Strength vs. Speed How do you achieve the
proper balance? Im still working on this
problem.
17
2005-6 Training Plan I used George Dunns plan
as outlined in his book I create weekly training
plans for each athlete throughout the entire
season We max about every 4 weeks basis for
Dunns plan Pre-season lift - 3 days med balls,
plyos, sprints, drills - 2 days Use the Throwers
Quadrathlon to test athletes 3 or 4 times a year
it is a good gauge and it is fun In-season
(indoors) lift 3 days throw 2 days
(facilities an issue) had simulated meets
weekly for first month (draws out
fouls) In-season (outdoors) lift 2 days
(maintain) throw every day outdoor season too
short to not throw discus every day
18
  • 2005-6 Training Plan
  • What worked
  • Much better than general conditioning used in
    prior years
  • Good increases in strength levels for most
    athletes
  • What didnt work
  • Not enough lifting
  • Not enough gains from 2 days of med balls,
    plyos, sprints
  • Lifting plan needed more variability

19
2006-7 Training Plan I used Tony Ciarellis plan
with a bit of Louie Simmons thrown in. I create
weekly training plans for each athlete throughout
the entire season We max about every 5-6
weeks Pre-season lift - 4 days med balls,
plyos, sprints, drills - 1 day Use the Throwers
Quadrathlon to test athletes 3 or 4 times a year
it is a good gauge and it is fun In-season
(indoors) lift 3 days throw 2 days
(facilities an issue) had simulated meets
weekly for first month (draws out
fouls) In-season (outdoors) lift 2 days
(maintain) throw every day outdoor season too
short to not throw discus every day
20
  • 2006-7 Training Plan
  • What worked
  • Better strength gains although physically a very
    demanding workout
  • No perceived loss in speed, agility
  • What didnt work
  • Still need more variability in lifts
  • Some athletes were left behind lifting program
    too demanding
  • This program may be better suited to a longer
    training day
  • Simmons stuff worked in squats but not in bench
    (bands, chains, different set/rep schemes)

21
2006-7 Training Plan A bit about Tony
Ciarelli Very accomplished strength and throws
coach (www.tonyciarelli.com) Conducts a high end
throws clinic in February Usually very open with
his information (frequent poster on goheavy.com
and The Ring) Has an All Star line up of
alumni His entire training program is in the
appendix Good article about Tony in LSTJ and is
available online (http//www.longandstrong.com/LST
J/Oct05.htm)
22
2007-8 Training Plan I used Tony Ciarellis plan
with a bit of Louie Simmons (squats only) and Jud
Logan (set/rep schemes) thrown in More lifting
variability avoid repetition/accommodation/patter
n overload created a master lift sheet I create
weekly training plans for each athlete thru the
entire season We max about every 5-6
weeks Pre-season lift - 4 days med balls,
plyos, sprints, drills - 1 day SOME SPEED WORK
EVERY DAY Use the Throwers Quadrathlon to test
athletes 2 or 3 times a year In-season
(indoors) lift 3 days throw 2 days
(facilities an issue) had simulated meets
weekly for first month (draws out
fouls) In-season (outdoors) lift 2 days
(maintain) throw every day outdoor season too
short to not throw discus every day
23
Peaking Ciarelli plan 1 rep weeks to coincide
with conference, sectional and state meets
eliminates full lifts Logan 25 x 1
scheme John Smith no back squats 21 days out
no heavy cleans 14 days out no upper body 7 days
out Bill Caton, M-F Athletic It takes 5-7
days to recover from a 1 rep max (complete neural
recruitment)
24
  • What I Want To Try
  • More Functional Training
  • Training with a purpose
  • Used successfully by Hoffa, Pfister (YouTube
    video)
  • Kettlebells
  • Strongman events (e.g., tire flip, stone lifts,
    farmers walk)
  • Charles Poliquin methods

25
10,000 Throws a Year??? This is a major
challenge for HS discus throwers Outdoor season
is 7 weeks 42 practice days Average of 15 meet
days/year Assuming no weather problems, 27 days
50 throws 1300 total throws Problem compounds
when you have many throwers and few rings
26
  • Technique The Rotational Start
  • Sets up everything
  • Good posture
  • Good balance
  • Not too much bend at waist or pike
  • Discus
  • Shift weight over pivot leg
  • Some throwers may need to cheat to the left
    side at the start
  • Lean in with lead hip creates the most linear
    acceleration
  • Lead arm stays inside lead leg
  • Maintain X
  • Drive through backward 7 (Powell vs. Silvester)

27
Technique The Rotational Start
Powell Silvester
28
Appendix
  • Tony Ciarelli Workout Schedule
  • Brian Bedard Rotational Shot put article
  • Jud Logan Maximizing Gains with Rep Schemes
  • Assorted Posts from The Ring
  • Ball crawl video
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