Trog Log: Transforming a 170-pound weakling into a highland athlete.

[Alan H]

Let's start with some light weight for distance video's. Take a look at this one, which I made a while ago for a certain someone whom we all virtually know. It outlines the first turn drill and the sprint phase drill. I'm a chatty son of a gun, eh? I could have made that video in 2 1/2 minutes instead of taking 6. Oyyyy...

http://www.youtube.com/watch?v=541qQLT8ytg

For me, personally, if I'm just buttocks over teakettle on a given Game day, I'll just do a sprint-drill type, single spin throw to get a mark. Then I can hash up my other two LWFD tosses, something awful and still have a reasonably decent number. I can throw almost 90% as far with a sprint drill done pretty well, as I can with a full-on two-spin throw. I've actually stuck a few sprint drill throws out to 50 feet which is pretty good for this old man.

One of our CHAC athletes threw an entire first 2/3rds of this season, just throwing single spin tosses in both LWFD and HWFD. He's had 'em out to 46, 47, 48 feet so far with the light and 22-23 with the heavy. That's not too shabby, eh? He's just transitioning to the two-spin now, he'll probably throw one single spin at Dixon in September to get a mark and then try his two-spin. I predict that he'll hit 50, or darned close to it by Ventura in October, with the two-spin.

I've been doing first turn drills a lot lately, to cure myself of some bad habits. For starters I did 30 of them on one day....5, then rest, then 5 more up to 30. Two practices later I did 15. Two practices after that I did 15 more and figured I was cured. If you do that many first turn drills, you will have your first turn *down* and your LWFD throws will get much better. These suckers also burn up your hip flexors, something fierce.

NAIL your LWFD before you spend a whole lot of time sweating over the HWFD. The technique is the same. Do a few HWFD, for sure...I mean, you need to practice it a bit, but pour some serious effort into LWFD technique and it will pay off in time , with the heavy.