Reder - Throws Coaching

8/11/2019 Reder - Throws Coaching

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Lynden Reder: University of Minnesota


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Presentation Outline

Overview of our approach at Minnesota

Case studies of interest

Video Breakdown

If I had a time machine

Questions/Comments


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Our approach at Minnesota

Score points at the Big Ten Championship meet

Qualify NCAA All-Americans


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Identify kids with upside

Develop technique

Teach beginning hammer/weight throwers

Further develop shot/disc/javelin throwers

Often convert gliders to rotational

Develop athleticism

Improve in the weight room

Improve jumping and sprinting ability

Develop specific strength


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Breakdown of our throws group:

10-12 guys

Developmental (8-10) Non-Scholarship athletes who are 2-3 years from Big Ten Level

Blue Chip (2-3) Immediate Big Ten level contributors


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Breakdown of our throws group:

Current 12 throwers

7 compete in multiple events

5 do a single event

6 hammer throwers

6 shot putters

6 discus throwers

1 javelin thrower (plus mult i-eventers)


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Technical session approach: Find how each individual can throw far:

Lots of reps

Experiment when appropriate

Broad concepts when possible

Allow for individuality to shine through

Training approach: Train to develop:

Olympic lifts

Standing long jump/standing triple jump Bench/Squat

Over-head-backs/Between-legs-front

Stand throws (shot/disc)


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AARON STUDT

Collegiate Highlights:

Shot Put: 19.40m

3xBig Ten Champ

3xNCAA All-American

Weight: 21.22m (697)

Big Ten Champ

NCAA All-American

Hammer: 62m+

3rdin the Big Ten


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AARON STUDT

65/184 in high school Blue chip recruit by Minnesota standards

Wired athletically (jumping ability/speed) 63 230-250lbs

40-inch+ vertical jump

3.30m standing long jump

19.50m+ over-head-back

Relatively mediocre max strength levels 365lb-405lb 1-rep bench max 500-600lb 1-rep back squat

350-400lb 1-rep full clean


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Case Studies: Aaron Studt

Strengths:

Athletic Ability

Grooved in technique

Competed well at major meets

Weaknesses:

Inconsistent accountability

Avoided training he struggled with


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Indoor Shot Put Progression:

18.06m 2007

19.09m 2008

19.36m 2009

19.37m 2010

Injured in 2011


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Case Studies: Aaron Studt

If I had a time machine Id love to try

Focus on light shots Emphasize sprints/jumps

De-emphasize max strength


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Video: Aaron Studt


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Wind up


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Load/Sweep


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Sprint


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Right touchdown


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Power Position


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Recovery


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CASE STUDY

MICAH HEGERLE


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MICAH HEGERLE

55/185 in high school Developmental recruit by Minnesota standards

Small town, multi-sport athlete

Solid athletically 62 220/260lbs Very good kinesthetic awareness

3.00m standing long jump/17m over-head-back

Solid max strength levels for a hammer thrower 550lb 1-rep back squat 350lb 1-rep full clean

240lb 1-rep snatch


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Case Studies: Micah Hegerle


Stick with what worked in early years Keep with the discus throughout

Emphasize light hammers sooner


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Video: Micah Hegerle


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90 of 1stTurn


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Catch of 1stTurn


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Zero of 2ndTurn


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180 of 2ndTurn


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Catch of 2ndTurn


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Zero of 3rdTurn


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90 of 3rdTurn


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180 of 3rdTurn


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Catch of 3rdTurn


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90 of 4thTurn


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180 of 4thTurn


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Catch in 4thTurn


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90 of Release


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Release


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CASE STUDY

QUENTIN MEGE


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QUENTIN MEGE

Collegiate Highlights:

Hammer: 67.49m (221+)

2xBig Champ

2xNCAA All-America

Weight: 20.36m (668+)

Highest finish was 5thin the Big Ten


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QUENTIN MEGE SUMMARY

61-63m with 16lb prior to Minnesota Blue Chip recruit by Minnesota standards

My first international athlete

4.0 Engineering Student

Solid athletically 62 220/230lbs Very good kinesthetic awareness

Great technical foundation

3.00m standing long jump

17m over-head-back

Mediocre max strength levels for a hammer thrower 430lb 1-rep back squat

310lb 1-rep full clean

220lb 1-rep snatch


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QUENTIN MEGE SUMMARY

Strengths:

Student of the event

Exceptional kinesthetic awareness

Well rounded athletically Great communicator

Weaknesses:

Weight room

Disliked the weight throw


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Hammer Progression:

61.87m 2009

63.10m 2010

*63.31m 2011

67.08m 2012

67.49m 2013 (prior to injury)

*First year at Minnesota


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Case Studies: Quentin Mege


Stay healthy senior year Not compete in the weight

Increase daily volume of specific strength


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Video: Quentin Mege


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Entry


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90 of 1stTurn


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180 of 1stTurn


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Catch of 1stTurn


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Zero of 2ndTurn


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90 of 2ndTurn


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180 of 2ndTurn


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Zero of 3rdTurn


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90 of 3rdTurn


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180 of 3rdTurn


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Catch of 3rdTurn


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Zero of 4thTurn


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90 of 4thTurn


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180 of 4thTurn


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Catch of 4thTurn


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Zero of Release


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90 of Release


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Questions/Discussion

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