One Step at a Time 9th April 2014

Second Session

 

The Later Cocking phase

An example of the later cocking phase

  The second phase that needed to be addressed was the later cocking phase, this movement comes after the wind-up phase. After the hip rotation and knee extension the movement begins to progress in a forward motion. My feet are in planterflexion this helps me stabilize for the throw. Then my right elbow needs be at 90degrees of flexion, my right shoulder in hyperextension, which is my throwing arm so I made sure I was focusing on the correct movements here (DeGolyer, Getz, 2010). My the left elbow needed be in flexion with left  shoulder slightly internally rotated

 My Session plan

10 throws from knees warm up (to partner, shoulder isolation)

10 walk through of the wind-up phase (no ball)

10 walk through of later cocking phase(only of later cocking phase no ball)

10 throws implementing new movements  70% (at target)

5 throws 90% (at target)

Once again I chose not to record the amount of times I hit the target, as it would create an outcome focus rather than a process focus. I found that as I went through the session plan I had to go over the key points from the wind-up phase, to make sure I was making the correct movements. I then finished with 15 throws at the target with focus on the first two phases of the throw.

Throwing from knees

A throwing from knees drill is important as it allows for shoulder isolation and allows the thrower to focus on upper body movements, rather than focus on what is happening at their feet. It also is known as an effective way to warm up. Below is a video from college footballer Ryan Stout and how he warms up for his training sessions

References
DeGolyer, M., & Getz , K. June 5, 2014, Bio mechanics of a Quarterback Throw.