REMEDIAL CROSSOVER EXERCISES THAT TEACH PROPER DELIVERY MECHANICS IN THROWING EVENTS

The remedial crossover series are a basic approach maneuver and is comprised of exercises outlined by track and field coach Boo Schexnayder used to teach the shuffle and the proceeding crossovers. These movements are essential to the proper set up for the delivery in the javelin, discus, and rotational shot put events. Consistent results in the throwing events begin with locating common mistakes made by your athletes and learning how to perfect these errors well before they step foot in a throwing circle.

DRILL: SHUFFLE-TAP

The shuffle-tap is an exercise that teaches the remedial movements associated with setting up for the throw after the approach.

The thrower assumes a staggered stance with the left foot forward. The feet and body are pointed just right of the throwing direction, so that the hips are directed about 45º from the throwing direction. Bodyweight is placed predominantly on the front leg and the front leg is bent significantly.

The drill begins with a strong push off, propelling the body into flight in the throwing direction. This flight time provides the thrower a chance to position the body correctly for landing. While the thrower pushes off, the right leg performs a sweep. The right leg sweeps forward in an extended position with the foot remaining close to the ground throughout. During this sweep the leg is everted, meaning the toe is turned outward and the inner thigh leads the sweeping movement. Care should be taken not to overemphasize the sweep in coaching practice. Emphasize the push off in the teaching process because overemphasizing the sweep disrupts timing and is a common coaching mistake. An insufficiently strong sweep is a very small error, but an overdone sweep produces major problems.

During flight, the left leg is recovered and extended in front of the body, contacting on the inside ball of the foot in a heel-ball relationship. The right foot contacts on the ball of the foot but nearly flat, and the right leg yields a bit, flexing at impact. In spite of this yielding, the pelvis must remain close to neutral at impact. The butt should not stick out at landing. The left leg should land only a fraction of a second after the right. This ensures that the thrower is not leaning back excessively.

The Shuffle-Tap:

1. Staggered stance with left foot forward. Body directed approximately 45º from the throwing direction. Bodyweight on left foot with left knee bent.
2. Thrower pushes off the left leg forcefully in the throwing direction. Body goes airbone. Right leg sweeps forward as push off occurs. Leg remains somewhat extended. Knee stays low. Foot stays close to the ground during sweep. Leg turned outward during the sweep. Inside of the thigh/knee lead the movement. Coach a strong push off, modest sweep, and proper right leg positions.
3. During flight, lef leg is recovered and extended in front of the body. Left leg contacts lightly on inside ball of the foot, in heel-ball relationship. Right leg yields and bends a bit at impact contact on ball of foot, but nearly flat. Pelvis remains nearly neutral under the forces of impact. Left foot grounds shortly after the right foot.

Bibliographic references:

• CompleteTrack. (2016). Remedial Crossover Exercises that Teach Proper Delivery Mechanics [Video file]. YouTube. https://youtu.be/xLujYUU_DfU?si=uwlH2WWpT_EmN38F