Enhancing the Capability toAccelerate the Shot David Dumble & Brett Halter: Enhancing the Capability to Accelerate the Shot David Dumble & Brett Halter


Understanding the Bio-Motor Abilities: Understanding the Bio-Motor Abilities Athlete Assessment What is/are the athlete’s greatest physical assets? What is/are the athlete's most notable limitations or deficiencies? What is the athlete’s “best bullet”? -Dan Pfaf


Five Bio-Motor Abilities: Five Bio-Motor Abilities All bio-motor abilities are addressed in some capacity year around. These abilities are packaged in the warm-up, main workout and post workout. All bio-motor abilities are addressed in all levels of thrower – beginning to elite The bio-motor abilities are the FOUNDATION of the training program.


Five Bio-Motor Abilities: Five Bio-Motor Abilities Flexibility Coordination Work Capacity Strength Speed


Bio-Motor Abilities Flexibility: Bio-Motor Abilities Flexibility Static Flexibility Holding Stretches 10-30 seconds Partner Stretching Partner assisted stretching Dynamic Flexibility Movement enhancing the flexibility of muscles


Bio-Motor Abilities Flexibility: Bio-Motor Abilities Flexibility Active Isolated Stretching Stretches held at two second intervals. Performed in sets of ten Rope Stretching Rope used to take place of partner Band Stretching Band used to take place of partner


Bio-Motor Abilities Flexibility: Bio-Motor Abilities Flexibility PNF Activating a muscle followed by relaxation and stretching the muscle through a great range of motion. Why?? Injury Prevention RANGE OF MOTION!!


Bio-Motor AbilitiesCoordination: Bio-Motor Abilities Coordination Hurdle Mobility Exercises Hurdle Drills performed to strengthen and coordinate body Sprint Drills Drills designed to reprogram and reinforce sprint mechanics Ie, Dorsi flexion, Plantar Flexion


Bio-Motor AbilitiesCoordination: Bio-Motor Abilities Coordination Stabilization & Balance Drills Drills performed to the body’s ability to stabilize joints quickly and efficiently. Speed Ladder Enhancing body awareness – spatial awareness, body control


Bio-Motor AbilitiesCoordination: Bio-Motor Abilities Coordination Foundational Throwing Movement Drills Rudimentary drills designed to enhance movement patterns specific to throwing. Why??? Kinesthetic Awareness Enchancing the capabilities needed to match to the technical demands of the event


Bio-Motor AbilitiesWork Capacity: Bio-Motor Abilities Work Capacity Building endurance through volume of work. Athlete’s ability to handle load and volume of training Training the Alactic Anaerobic System


Bio-Motor AbilitiesWork Capacity: Bio-Motor Abilities Work Capacity Why??? Important for the thrower to perform at a high level of throwing and lifting for extended periods of time


Bio-Motor AbilitiesStrength & Speed: Bio-Motor Abilities Strength & Speed By far the most important abilities for the thrower Nearly all of our time is devoted to enhancing these two qualities


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Weight Room Used to Develop: Hypertrophy Absolute Strength Speed Strength


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Weight Room Olympic Lifting Cleans Snatch Push Press Jerk Performed from: Hang Power Various Amplitudes of Movement


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Weight Room Power Lifting Back Squat Front Squat Box Squat Safety Squat Chain Squat Deadlift


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Weight Room Upperbody Excercises Flat Bench Press Incline Bench Press Dumbbell Work Board Bench Press Floor Press Chain Bench


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Weight Room Auxiliary Exercises Single Leg Posterior Chain Tricep Work Lat Work Pull Over Rows Calf Work


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Weight Room Injury Prevention Aductor/Abductor Work Rotator Cuff Hand Strength VMO Work Powerplate**


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Core Strength Development “Cosmetic Abs” vs. “Functional Abs”


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Plyometrics Upperbody “Plyometrics” Ball Drops “Plyo” Pushup Core “Plyometrics” Wall Rebounds Partner Rotational Throws Lower Body Plyometrics Box Jumps Hurdle Jumps SLJ STJ Combination Jumps Power Skips


Bio-Motor AbilitiesStrength: Bio-Motor Abilities Strength Multiple Throws Done through Different Planes of Motion Puds Shot Puts Medicine Balls Kettle Bells


Bio-Motor AbilitiesSpeed: Bio-Motor Abilities Speed Acceleration Sprints up to 30 meters @ 90-100% Resisted Runs Sled Pulls Short Steep Hill Runs Stadium Runs Block Starts


Bio-Motor AbilitiesSpeed: Bio-Motor Abilities Speed Speed Development Striders up to 100m Build Ups up to 100m Sprint Drills


Bio-Motor AbilitiesSpeed: Bio-Motor Abilities Speed Using the Weight Room Tendo Unit Snatch Clean Squat Bench Press


Bio-Motor AbilitiesSpeed: Bio-Motor Abilities Speed Reversibility Speed Plyometrics Combination MT & MJ


Bio-Motor AbilitiesSpeed: Bio-Motor Abilities Speed Specific Speed Light Implement Throwing Partial Throws Stand Throws Full Throws


Bio-Motor AbilitiesMaking Sense of it…: Bio-Motor Abilities Making Sense of it… Firing Chain Production of force from the ground up! Coaching the Firing Chain Plyometrics Multiple Throws Lifting Sprint Mechanics Throwing Drills


Bio-Motor Abilities: Bio-Motor Abilities Firing Chain Learning to develop force from the ground up: Sprint Mechanics Eccentric Work Concentric Work Teaching Progressions for the Olympic Lifts Starting Strength Partial Movements Remedial Throwing Drills


Bio-Motor Abilities: Bio-Motor Abilities Firing Chain Adding in the upperbody: Multiple Throws Full Olympic Movements Push Press Jerks Double Pivot Drill Combination MT’s Pud Throw – Diagonal Single Arm Snatch


Structure of Training: Structure of Training Beginning with the End in Mind Yearly Planning and Goals Assessing Individual Needs


Off Season/Summer Phase: Off Season/Summer Phase Time Off General Fitness Throwing Lifting


Fall Training: Fall Training Calendar Work Capacity Throwing Lifting Blending Speed and Absolute Strength


Competition Phase : Competition Phase Conference Athletes NCAA Athletes Pro’s


Championship Phase : Championship Phase The “Peak” General Training Thoughts Championship Strategies Olympic Trails and Beyond