Explode upward with the head back – the head stays over the right foot as long as possible. So as we’re coming through our head’s back over the right foot as we’re coming through the delivery. You don’t ever have to go forward. Forward’s a foul. The left elbow drives up to the left sector. When you see these athletes who look really good and at the last second they’re falling off to the left side, they’re probably ripping that left shoulder and arm up too early.
The last double support position – you can screw everything up on the way there, but for the most part, if you land that last double support on balance and in the right position, you’re going to be fine, or at least, OK. If you keep missing that position, you’re never going to be good.
Throw and recovery:
The emphasis is on ground reaction force. Ground reaction force means, pushing into the ground, which creates lift. But it also pushes the right hip forward, by pushing the right foot into the ground, and it pushes the left hip back, by pushing the left foot into the ground. That’s what we call extension through rotation, just like tank treads. We don’t want to work on the surface of the ground, we want to try to shove our feet through it. Because you’re not going to get through it, so all that force is going to go through the body, and push.
In our recovery phase, the right side extends through the release. Flat right foot landing. The left and right shoulder work back into the ring. We used to coach a full rotation, and stick the finish. No turning off of it. There’s reasons why we do that. It’s usually just a developmental step so we can check their position and balance after the throw. But some athletes that are really good will just take to it and stick with it. You have to be seriously on-balance to pull that off on a full turn of the shot.
With a flat foot landing, heel down and stretching the ribs out – you will never foul. If you can hit that position you’ll never foul. It’s when you land on the toe and your chest drops and you fall away, that’s when you get in trouble.”