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ITCCCA January 12, 2008. Roger Einbecker, Throws Coach Waubonsie Valley High School Aurora, IL. Current version of this presentation and accompanying videos and articles will be available on: www.ithrow.com www.rogereinbecker.com Send any post-clinic questions to [email protected]

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ITCCCAJanuary 12, 2008

Roger Einbecker, Throws Coach

Waubonsie Valley High School

Aurora, IL


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Current version of this presentation and accompanying videos and articles will be available on:

www.ithrow.com

www.rogereinbecker.com

Send any post-clinic questions to [email protected]

Einbecker - WVHS


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  • My Perspective and articles will be available on:

  • I will be sharing:

    • What resources I use

    • Pre-season plans

    • In-season plans

    • Training methods

    • Drills

    • Important aspects of technique

    • What works; what doesn’t work

    • What I want to try but haven’t had time

Einbecker - WVHS


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Background and articles will be available on:

HS – Crete Monee HS 1969

Shot Put – 55’ Discus – 165’

College – Eastern Illinois University 1973

Shot Put – 49’ Discus – 156’ Hammer – 150’

Coaching – Waubonsie Valley HS 2005-present

Einbecker - WVHS


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  • Resources Utilized and articles will be available on:

  • Abundance of training and coaching resources

  • Resources I Use:

  • - Books

    • The Throws Manual by George Dunn and Kevin McGill

    • The Complete Book of Throws, Jay Silvester, Editor

    • The Throws, Jess Jarver, Editor

    • NTCA Throws Handbook, James Peterson and Rob Lasorsa, Editors

    • The Path to Athletic Power by Boyd Epley

    • Explosive Lifting for Sports by Harvey Newton

    • The Complete Guide to Medicine Ball Training by Vern Gambetta and Steve Odgers

Einbecker - WVHS


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  • Resources Utilized and articles will be available on:

  • - Videos

    • John Powell Discus II

    • Shot Put with Brian Oldfield

    • Gold Medal Discus by Mac Wilkins

    • Discus Throw with Mike Buncic

    • Common Errors and Corrections: Discus with Brian Bedard

    • World Class T&F Series: Shot Put with Ron Backes

    • Common Errors and Corrections: Shot Put with Ralf Uebel (G)

    • Complete Throws by Larry Judge (www.coachlarryjudge.com)

    • Basic Discus Throwing by Mark Mirabelli

    • 2006 NTCA Clinic

    • 2007 NTCA Clinic

    • Complete Olympic Lifting

Einbecker - WVHS


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  • Resources Utilized and articles will be available on:

  • Other

    • Long & Strong Throwers Journal, Glenn Thompson, Editor (www.longandstrong.com)

    • Track Coach (www.trackandfieldnews.com)

    • www.macthrowvideo.com

    • “The Ring” (www.effortlessthrow.org)

    • www.goheavy.com

    • www.westside-barbell.com

    • John Powell’s Throwing Camp

    • National Throws Coaches Association Conference

Einbecker - WVHS


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Types of Learners and articles will be available on:

Visual – learn by seeing; I use video multiple times in the preseason and at every meet

Auditory – learn by hearing; Bedard “swoosh, ta, ta”

Kinesthetic – learn by doing; drills

Determine which works best for an athlete

Be prepared to use all these methods

Einbecker - WVHS


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Drills and articles will be available on:

Lots of drills to use

Powell camp concentrates on drills only

They use Power Balls, not throwing implements

Drills can be done with tires, Power Bags, pipes, etc.

Athletes focus on technique, not throwing

Einbecker - WVHS


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  • Use of Videotaping and articles will be available on:

  • Best video system I’ve ever seen – Jerry Clayton of Auburn

    • Camcorder

    • Tivo

    • TV

  • I video every meet and at practice every 2-3 weeks

  • Transfer video to portable DVD and review with each athlete weekly

  • Persistent technique problems get video analysis more frequently

Einbecker - WVHS


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Sayings to Remember and articles will be available on:

"I took 10,000 throws a year because as a young thrower I met the world record holder, Ludwig Danek. Danek, who later became Olympic Champion, told me he took 10,000 throws a year. I decided I'd better up my throwing." John Powell

An hour of employing bad technique takes 35 hours to undo. Mac Wilkins

What happens at the back of the circle will happen at the front.

A 2% mistake at the beginning of the throw can be magnified into an 8% error by the end of the throw. Don Babbitt

You are 100% responsible for what you say and you are 100% responsible for what people hear. Bob Berkman (business coach)

Einbecker - WVHS


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  • What I Learned At Golden West and articles will be available on:

  • Speed Kills!

  • The Big Guys – Tabor, Tabor, Einbecker, Nagengast

  • The Bigger Guys – Clarke, Ayers, Draper, Baker

  • The Little Guys – Bryant, Johnson

  • The results:

    • Luke Bryant 205’ 10”

    • Derek Johnson 191’ 7”

  • The stats:

  • Bryant – 6’ 3” 190# BP-240 Sqt-355 Hang Clean-225

  • Johnson – 6’3” 195# BP-260 Front Squat -300x4

Einbecker - WVHS


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  • What I Learned At Golden West and articles will be available on:

  • Terminology

    • First Double Leg Support

    • First Single Leg Support

    • Second Single Leg Support

    • Second Double Leg Support

  • Measurement Points

    • Starting point – Wind up is complete

    • Point #1 – R foot touchdown (second single leg support)

    • Point #2 – L foot touchdown (second double leg support)

    • Point #3 – release of discus

Einbecker - WVHS


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What I Learned At Golden West and articles will be available on:

Video analysis at 30 frames per second

Einbecker - WVHS


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What I Learned At Golden West and articles will be available on:

Conclusions

Bryant is over 10% faster through the ring than every thrower

Bryant fastest to right foot touchdown with the longest windup by nearly 20%

Bryant, G. Tabor and Ayers 20% faster from R to L foot touchdown – 5 frames

Jay Silvester – 5 frames

John Powell – 3 frames

cantilever versus slide/skate

Einbecker - WVHS


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What is The Right Balance? and articles will be available on:

Jimmie Pacifico – 5’ 9” 220# 71’ 6.5” 195’ 1”

BP-520 S-850 DL-800

Ryan Whiting – 6’ 3” 270# 70’ 0” 201’ 9”

BP-430 S-525x5 PC-365 SL-DL-585x3

Technique vs. Strength vs. Speed – How do you achieve the proper balance?

I’m still working on this problem.

Einbecker - WVHS


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2005-6 Training Plan and articles will be available on:

I used George Dunn’s plan as outlined in his book

I create weekly training plans for each athlete throughout the entire season

We max about every 4 weeks; basis for Dunn’s plan

Pre-season: lift - 3 days; med balls, plyos, sprints, drills - 2 days

Use the Throwers Quadrathlon to test athletes 3 or 4 times a year; it is a good gauge and it is fun

In-season (indoors): lift – 3 days; throw – 2 days (facilities an issue); had simulated “meets” weekly for first month (draws out fouls)

In-season (outdoors): lift – 2 days (maintain); throw every day; outdoor season too short to not throw discus every day

Einbecker - WVHS


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  • 2005-6 Training Plan and articles will be available on:

  • What worked

    • Much better than general conditioning used in prior years

    • Good increases in strength levels for most athletes

  • What didn’t work

    • Not enough lifting

    • Not enough gains from 2 days of med balls, plyos, sprints

    • Lifting plan needed more variability

Einbecker - WVHS


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2006-7 Training Plan and articles will be available on:

I used Tony Ciarelli’s plan with a bit of Louie Simmons thrown in.

I create weekly training plans for each athlete throughout the entire season

We max about every 5-6 weeks

Pre-season: lift - 4 days; med balls, plyos, sprints, drills - 1 day

Use the Throwers Quadrathlon to test athletes 3 or 4 times a year; it is a good gauge and it is fun

In-season (indoors): lift – 3 days; throw – 2 days (facilities an issue); had simulated “meets” weekly for first month (draws out fouls)

In-season (outdoors): lift – 2 days (maintain); throw every day; outdoor season too short to not throw discus every day

Einbecker - WVHS


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  • 2006-7 Training Plan and articles will be available on:

  • What worked

    • Better strength gains although physically a very demanding workout

    • No perceived loss in speed, agility

  • What didn’t work

    • Still need more variability in lifts

    • Some athletes were left behind; lifting program too demanding

    • This program may be better suited to a longer training day

    • Simmons stuff worked in squats but not in bench (bands, chains, different set/rep schemes)

Einbecker - WVHS


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2006-7 Training Plan and articles will be available on:

A bit about Tony Ciarelli

Very accomplished strength and throws coach (www.tonyciarelli.com)

Conducts a high end throws clinic in February

Usually very open with his information (frequent poster on goheavy.com and The Ring)

Has an All Star line up of alumni

His entire training program is in the appendix

Good article about Tony in LSTJ and is available online (http://www.longandstrong.com/LSTJ/Oct05.htm)

Einbecker - WVHS


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2007-8 Training Plan and articles will be available on:

I used Tony Ciarelli’s plan with a bit of Louie Simmons (squats only) and Jud Logan (set/rep schemes) thrown in

More lifting variability; avoid repetition/accommodation/pattern overload; created a master lift sheet

I create weekly training plans for each athlete thru the entire season

We max about every 5-6 weeks

Pre-season: lift - 4 days; med balls, plyos, sprints, drills - 1 day; SOME SPEED WORK EVERY DAY

Use the Throwers Quadrathlon to test athletes 2 or 3 times a year

In-season (indoors): lift – 3 days; throw – 2 days (facilities an issue); had simulated “meets” weekly for first month (draws out fouls)

In-season (outdoors): lift – 2 days (maintain); throw every day; outdoor season too short to not throw discus every day

Einbecker - WVHS


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Peaking and articles will be available on:

Ciarelli – plan 1 rep weeks to coincide with conference, sectional and state meets; eliminates full lifts

Logan – 25 x 1 scheme

John Smith – no back squats 21 days out; no heavy cleans 14 days out; no upper body 7 days out

Bill Caton, M-F Athletic – “It takes 5-7 days to recover from a 1 rep max (complete neural recruitment) ”

Einbecker - WVHS


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  • What I Want To Try and articles will be available on:

  • More “Functional Training”

    • Training with a purpose

    • Used successfully by Hoffa, Pfister (YouTube video)

  • Kettlebells

  • Strongman events (e.g., tire flip, stone lifts, farmers walk)

  • Charles Poliquin methods

Einbecker - WVHS


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10,000 Throws a Year??? and articles will be available on:

This is a major challenge for HS discus throwers

Outdoor season is 7 weeks; 42 practice days

Average of 15 meet days/year

Assuming no weather problems, 27 days * 50 throws = 1300 total throws

Problem compounds when you have many throwers and few rings

Einbecker - WVHS


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  • Technique – The Rotational Start and articles will be available on:

  • Sets up everything

  • Good posture

  • Good balance

  • Not too much bend at waist or pike

  • Discus

  • Shift weight over pivot leg

    • Some throwers may need to “cheat” to the left side at the start

  • Lean in with lead hip; creates the most linear acceleration

  • Lead arm stays inside lead leg

  • Maintain “X”

  • Drive through backward “7” (Powell vs. Silvester)

Einbecker - WVHS


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Technique – The Rotational Start and articles will be available on:

Powell Silvester

Einbecker - WVHS


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Appendix and articles will be available on:

  • Tony Ciarelli Workout Schedule

  • Brian Bedard – Rotational Shot put article

  • Jud Logan – Maximizing Gains with Rep Schemes

  • Assorted Posts from The Ring

  • Ball crawl video

Einbecker - WVHS


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