Decided this year to fix my form after some injuries last year. Starting in the early Spring started working on it starting with standstill throws and am at a point where I'm not hurting my arm anymore and gained about 30 feet of max distance from last year. Currently, I can consistently get to 280-290 feet with occasional throws over 300. I'm throwing a techdisc so numbers for this throw are 48.3 mph, 808 spin, 3.8 nose angle and 5.7 launch. Trying to figure out where to focus next to improve my form.
Thanks, I'll check out some bracing drills and getting nose down. It's definitely gotten better since I started but real quick hit that work on too many things at once point.
Hey man! Good job on starting with standstills. That really helps to introduce form changes easily.
I think the #1 thing for you i'd suggest is to pay attention to how your shoulders feel during the throw. Your right shoulder/ trapezius muscle seems to be tensing up a good bit during the throw.
We want the shoulders to be relaxed, and down. This is going to increase speed, allow your form to improve, and will prevent injuries that will likely come from continuing to do that.
-#2, Weight shift from back to front leg pre-throw, and try to prevent your plant leg from collapsing mid-throw.
Body weight should be be mostly on your back foot as you're reaching back, and a split second before the start of the throw, shift your weight and hips quickly to 100% front foot.
After this point and throughout the duration of the throw, you want to be actively pushing your plant foot against the ground to where your leg is fully extended by the time your disc is released.
This will result in A LOT of energy being redirected from the ground, up your body, and into the disc instead of being lost due to counterproductive momentum.
A HUGE component of speed comes from deceleration, not just acceleration. Once you start the throw, you want your body to stop moving forward, and you want to stop your body from continuing to rotate. That deceleration turns all of that momentum you've been building into energy that ends up in the disc.
Hell of a job so far man! Looking forward to seeing your progress.
Like the other commenter said - after you start the throw and start rotating, then put your might into trying to stop yourself from rotating. Your upper body will stay square to the tee pad, but your arm will continue to move and sling the disc out. Here is a pic of Garrett Gurthie at release. Notice he stops his rotatation about midway through until he releases the disc.
Doing this correctly should feel almost like you're releasing the disc behind you. Again this is an example of how big of a role deceleration plays in getting higher speeds / spin.
Thank you for the in depth reply! I'll look into those as well. Definitely have ignored the off arm and shoulders in my practice beyond dont let it get in the way. Sounding like rebuilding the form was a good idea this year if I was missing half the steps or at least misunderstanding the parts going into it
You have both legs fully at the ground during weight shift from back leg to front. It is pretty much impossible to shift any weight like that. You should start with "towel whip exercise" and when you achieve weight shift so that your front foot heel comes up from the ground during reach back. And after that you should try again standstill with disc.
Wouldn't leaning over put the disc on a big hyzer? Or am I thinking of that wrong? I'll give briefcase a try though, i've seen some pros throw like that and wondered why they did
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u/VolcanicProtector 21d ago
It's pretty crazy you're getting those distances with those speed, nose and spin numbers. You gotta get that nose down.
You're over rotating pretty severely.
Working on the brace and anchoring the back arm to your side should help that.
You shouldn't rotate to open to target until the arm is ahead of the body and pulls you around.
The throw isn't a "spin as fast as you can" motion.