GBR 2_Basic Technique

8/6/2019 GBR 2_Basic Technique

http://slidepdf.com/reader/full/gbr-2basic-technique 1/15

Vésteinn Hafsteinsson



TEN Steps to Rotation: The Walking Method

Implements and Facilities: They Are Everywhere

FIFTEEN Drills to Exellence: Do it all the Time

TEN Technical Points: Back to Basics



STEP 1 a. Regular walking forward

b. Regular walking backwards

STEP 2 a. Walk forward with arms out from the body

b. Walk backwards with arms out from the body

STEP 3 a. Walk forward with left arm forward and right arm back

b. Walk backwards with left arm forward and right arm back

STEP 4 a. Walk right left, right left alternate arm movements

b. Walk backwards with same alternate arm movements

STEP 5 a. Cross over walk with arms out front and back

b. 90 degrees walk forwards and backwards



STEP 6 a. 180 degrees walk forwards and backwards on left

b. 180 degrees walk forwards and backwards left and right

STEP 7 a. S-African walk forwards

b. Step and turn walk forwards

STEP 8 a. S-African jump forwards, 1----2,3 with side facing forward

b. S-African jump with chest forward, 1----2,3

STEP 9 a. 90 degrees stop +S-African

b. Full with back facing front, stop in power position

STEP 10 a. Full without reverse

b. Full with reverse



IMPLEMENT 1 Rings Backyard

IMPLEMENT 2 Tires Playground

IMPLEMENT 3 Tubes Trees

IMPLEMENT 4 Relay batons Sports arena

IMPLEMENT 5 Pins/Sticks In the forest

IMPLEMENT 6 Cones Park

IMPLEMENT 7 Rope balls Partner

IMPLEMENT 8 Discs Sports arena



1. Short simple back swing

2. Left axis concentration

3. Hit middle square

4. Left leg down



Left, Right, Left, Right:

1.Turn left foot

2.Sprint forward and land on right foot

3.Come off left foot and get it down4.Turn and push with right leg



Stable and strong startposition, weight between legs

Hold left knee open and do not go to far back in the backswing Turn the left foot as far as possible, weight switches over to left leg

Swing the right leg as far out as possible with toe facing out,lead with inside of the thigh, lift the leg up as well

Keep the right leg as wide as possible at the same time as left foot turns Left knee drops, wide right leg, strong left shoulder axis, focal point

Get of the left as soon as possible, left arm swings in

Rhythm 1----2,3

From power position left arm leads upward at the same time as right leggenerates power on the discus

Left side hits the wall at the same time



Throw minimum 3 x week all year around

Throw light/heavy at certain periods

Stay in the circle



Standing throw

Step and turn

S-African drill

Full throws



Degree drills

Linear walking and sprinting drills

Left leg drills

Right foot turn drills



Standing throw

S-African Drill, modified

Step and Turn Drill

Linear drills, many in a row

Throw for height, target

Degree drills

Dry spins

Mirror and video throwing Flight drills/discus

Release drills

Left arm throwing

Backwards

Left leg drill

Right leg drill

Combination drill



Throw different weights, Bars, Tools

Fly, different weights

Bar Rotations, light/heavy

Medicineball with handle, different weights



Train what you compete in, model training

Minimize failure with simple technique

Never foul

Throw with non reverse technique

Compete in discus and throw 3-6 throws



Make a warm up routine

Perform drills in between throws

Go through the process of competition

Stay in the circle, measure

Film, study, do better next time

Documents

GBR 2_Basic Technique