1/3/18 CORY BASS NCHS THROWS COACH ACCOMPLISHMENTS AS A COACH WHAT S THE SECRET?

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Gerard Oliver
5 years ago
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1 CORY BASS NCHS THROWS COACH BEGAN COACHING THROWS AT NCHS IN 2002 PRIOR TO 2002 I COACHED THROWS AT MOUND CITY MO IN 1998 AND MIDDLE SCHOOL TRACK AT NCMS (NVMS AT THE TIME) FROM WAS AN AVERAGE SHOT PUT/DISCUS THROWER IN HIGH SCHOOL BUT HAD AN AMAZING COACH THAT INSTILLED IN ME A LOVE FOR THE THROWS. ACCOMPLISHMENTS AS A COACH First State Title Thrower was in 2002 with Olivia Korte (5 th all time discus throw in the state). My next was James Stallbaumer in the Javelin in 2006, Shalyn Stallbaumer in Javelin (2015) and currently placed 4 th in the Big 12 meet last spring from KU), Kaley Dalinghaus in Shot (2017) and Jaycee Dalinghaus in Discus (2017) Numerous other qualifiers and placers at the state track meet Dozens of great relationships with young people WHAT S THE SECRET? Athletes! For me it is a struggle to find throwers. Not very glamorous, and by the time the spring rolls around they are tired, mentally and physically! We also have baseball/softball and golf that tend to pull athletes as well. We do allow dual sports but for those athletes, throwing isn t typically a choice they make, they are more on the track athletes You have to sell it to them! I tell any potential thrower that this is a great opportunity to potentially have some of your college paid for no matter what level. Plus by the time they get to college, they will have a real coach! 1

2 THE SECRET CONTINUED Keep it Fun! Not all our throwers will be state level throwers. Some will be out just to be a part of something. As part of their lettering process Coach Jon Thomas gives points. Part of the point system he uses is getting a point each time they improve a mark or time. I also have an incentive program for the throwers ICE CREAM! (Seems to be working!) Maintain your throwers! For a thrower, it is very easy to get frustrated. Especially the young ones. Try to explain to them that it isn t necessarily distances your are throwing, but trying to get better each practice and each meet. Each year you stay out, the better you will be and farther you will throw! Learn the techniques first distances will be a bi-product once you get your technique down. WHAT WE DO We begin each year by doing goals DUH! The main focus is to be throwing our best when the big 3 meets come around (League, Regional, and State). We break our goals down kind of like this Distance Goals Big Meet Goals How to achieve We do simple cardio a minimum 3 times a week. It isn t much, but in the beginning we will do long slow runs about every other day to try and get the legs in shape I always tell them the story of the Atlanta Braves Pithcing Coach (back in their hey days..smoltz, Glavine, Maddox) that he required his pitchers to run 27 miles a week..didn t matter when they got it done or how..just had that much to run. Obviously we don t run that much, but typically a mile to a mile and a half prior to practice. WHAT WE DO Med Ball Drills: On days we don t do cardio we typically do a lot of med ball/heavy ball drills in the gym or outside. Typically focusing on technique and strengthening the core. You can get throw specific with these without them realizing. Plyometrics. We do plyometric movement same days as med balls. The box jumps, dot drills, ladders, etc. Good footwork translates to better technique! Drills Drills Drills. At the start of the year I drill them to death. Drills that focus on every aspect of the throw from the back-middle-and front of the ring (or runway). Typically I back off the number or drills as the year progresses, only when they are having issues in a certain spot of their technique do we revisit drills. After the calendar turns May, I want the focus mostly on full technique 2

3 JAVELIN DRILLS Javelin was the biggest concern for me to coach because my knowledge of it was so limited. I threw it my first two years of high school but had to give it up do to injuries. So a lot of what I have learned I have stole from other great coaches. At first, I had my javelin throwers throwing way to much! Could definitely tell when distances were going down in May rather than up. Nonetheless, I learned in a conversation with another coach that it is not necessary to throw it every day! So now we may throw the actual javelin maybe twice a week. Focus is now more on footwork and run up. We may start the year, especially with freshman or first time throwers, using the javelin a little more. Typically just to learn the release and build from there. We may throw other things like weighted balls or arrows that are a little easier on the arm I also tell anyone that wants to be a javelin thrower that doing baseball or softball will impede progress. If they want to be good at the jav, then they need to wait to pick up a baseball/softball till the season is over. JAVELIN DRILLS-STATIONARY Javee- We will take our Javees and go to the weight room to use mirrors and look at what good arm position is. We also use the Javee to warm up and work on flexibility. Thumb To Head-Simple non throwing drill used to work on good shoulder rotation and maintaining good shoulder-elbow-hand relationship. Typically do about reps daily Partner Holds- Put the javelin in proper pre-throw position and have a partner/coach hold the javelin in place. Thrower runs hand up the javelin at the proper angle. Gives athelite the feel of proper arm angle and not rolling over the javelin with their hand Behind the Head-Start with the javelin in normal throw position-basically raise the javelin tip up and over the head-take one step or no step and throw. Works on proper shoulder rotation and release. JAVELIN DRILLS-IN MOTION One Step-Three Step-Five Step: One Step Drill-Used for two different things. 1. Arm Strength. When we do sticks, we are trying to throw the javelin in the ground as hard as possible working on strengthening the arm. I suggest using old-noncompetitive javelins 2. Release. We will throw for a distance working on a good release point and lock out. Three Step Drill- 1. Work on penultimate step-drive to Lock Out 2. Maintain Carry Position/Focus on release 5 Step Drill 1. Work on crossover steps-acceleration 2. Maintain eyes down the sector 3. Maintain Carry Position/Focus on release Hop and Pop- A simple Three step drill that is repeated 3-5 times work on exploding into the last steps and locking out. Feel the body jerk forward Down Hill-We find a steep grade and work on three step focusing mainly on locking out not rolling over our front leg 3

4 SHOT PUT DRILLS Punches-Simple start of practice drill where the thrower will punch a hand. I usually stand in front of the toe-board and have them punch my hand or hand shield that is set up so they have to reach out and up Field Goals-Simple front trying to get the shotput up and over the field goal. Each successful try they move back a step and go again until they can no longer make it over the field goal Shuffle Drill-Thrower gets into position in the back of the ring with feet together. Begin throw with lockout leg-gather with drive leg-step to lockout. Works on quickness through the ring SHOTPUT DRILLS Gather Drill-Thrower starts almost doing the splits. Works on gathering the drive leg back under the hips getting foot to point to 9 o clock, and staying coiled. We break this down into two parts 1. Gather No Throw-Works on getting leg back under hips. Also focus on keeping shoulders back and not opening up at the start 2. Gather W/Throw-Simply adding the throw. Focusing on all the above aspects of the throw and finishing with a good lower body drive and punch at the end. Stay moving! Towel Drill- One of my favorite drills to use when the thrower is opening up in the back of the ring. Have them hold a towel with their lead (non-throwing) hand and go through their glide. Forces them to keep their shoulders back and not raising up at the start of the throw. Promotes a more lineal move through the ring. Will also couple this with Gather Drills. DISCUS DRILLS Simple footwork drill done either in the gym or outside. Use lines as much as possible. Step 1 promotes a wide leg at the start of the spin. Step 2 focuses on staying down the line, sprinting to the middle, and getting the right leg torqued (try to get foot pointing to 12 o clock. Step 3 we are focusing on keeping the right foot moving, getting the left leg around and slightly in the bucket all while staying coiled and getting into good power position and keeping discus back as long as possible. Step 4 focus on the uncoil, continued movement of the right foot, keeping the discus behind the hip, preparing to feel the whip. Zig Zag-This drill promotes the feel of pulling the discus around on one plane. It also helps create the feel of the whip. Begin with lockout leg on a line fully facing the throwing sector. Step down the line and rotate your body a ¼ turn bringing the discus around to opposite side of the body. Next, swing the discus back around the body (torque as much as possible)-upper body should rotate around as far as possible, step with left foot-this should put the thrower in a good torqued power position-pull the discus through 4

DISCUS DRILLS ¼ Turn or ½ Turns-Simple drill most of us use I m sure. Focusing on good release and squishing the bug. Good use for footwork for the front of the ring.

5 DISCUS DRILLS ¼ Turn or ½ Turns-Simple drill most of us use I m sure. Focusing on good release and squishing the bug. Good use for footwork for the front of the ring. Fig 8 Drill- This is basically a rhythm a drill. It promotes getting the discus in a good position for proper launch angle and works on good weight distribution and front of the ring step. Broom Stick- This drill is very basic but it is one of the throwers favorite drills. Really focuses on keeping the upper body on plane and not dipping at any point of the spin. Use with full or front motions. We will do a lot of the basic drills like bowling, vertical tossing, and one knee fronts at the beginning (first 2-3 weeks) and then back off and use as needed. QUESTIONS-COMMENTS-CONTACT INFORMATION Thank you for listening! cbass@usd115.org Phone

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