No 2 - Heavy Throwers jumping like the Maasai
Why does this blog about throwing shot putt and discuss focus on the Maasai?
We will come to that after some introduction!
My coach Paul Jensen has been training throwers for nearly 50 years. He has been analysing throwers and doing biomechanics work for almost as long. He regularly compares the techniques of the greatest throwers of our age looking for differences in technique and efficacy.
At the end of all of this study, do you know what his conclusion is?
Some of the best throwers in the world don’t have the “best” technique but they are able to produce the most force.
Still no mention of Maasai? Where is this going?
To be a “decent” thrower, you at least need a “decent” technique. Something that gets you moving across the circle, building speed and momentum and allows you to produce the maximum amount of power at the front and stay on balance within the circle.
Once, you have this basic technique, then you have a choice of what you can do next.
You can either focus on perfecting the technique to make it more efficient, faster and more balanced.
Or, you can focus on maximising your power output.
Power = strength X speed
The classic example of strength training is going to the gym and doing 1RM on bench, squat, deadlift and push press. If those numbers go up, and you have a “decent” technique then your throw should go further.
The classic way to improve speed for throwers is to go do 20m or 50m sprints.
The classic way to build specific power is to go do plyometric jumps training. Box jumps, depth jumps, bounds, hops, hurdles, sprints etc.
What have the Maasai got to do with any of this?
Well, the Maasai are very good at pogo jumping, which is a specific form of plyometric training. I watched the above video and then thought the following:
There is no point being slow
When the thrower lands at the front of the circle in the power position, they want to explode out of that position as powerfully and speedily as possible
You need to train this kind of explosive movement
The pogo jump teachs fast reaction bouncing and toughens up the soft tissues of the leg so that the ankle can extend more quickly
The Maasai are famous for being the best in the world at this kind of jumping, and so it is worth learning from them.
Doing Pogo jumps a few times a week for a few sets may help improve your lower leg explosiveness and maximise your ability to efficientyly produce power at the front of the circle.
Let me know what you think.
I have just started doing this. It hurts, its tiring, my achilles feel really tight the next day. I will let you know in 6 months time if it made any difference to my throwing!
Best of luck!