alright Peter Jackson let's go through your throw here I think that there's a few things
that we can work on that can really really help you out more so on the side of things that you
could start to train that would really really benefit you in the throw and in terms of just
muscle activation and stuff like that and from to me there's a huge amount of correlation between
having the right body for the throw and the right muscle activation for the throw as well as having
the right mechanics but it's all I think those two go hand-in-hand so I think some of your
bigger thing is on the muscle side and starting to train the right muscles to be firing more so
then on the mechanics side not having the correct mechanics but we'll start going through the throw
here so the big thing that I think is when you're stepping even though you get a wide
step you really don't get this knee around like do you keep the hip close but because you don't
get this knee around watch when you start to throw you put a lot of rotation in your body
right you kind of open up a good amount in that shoulder and just everything kind of flies up and
so you're very very rotational as a thrower and that's not necessarily a bad thing it just means
that you need to be training anti rotation and your actual training with you know using bands
and I'll show you some exercises that will train anti rotation or preventing rotation
just because if you're a very rotational type of athlete you need to strengthen the antagonist of
that which would be the anti rotation and that's just you know I'm always about strengthening the
decelerators of the decelerators is what helps you accelerate okay so that's the first thing
is when you go in step seven and you'd want to even you know even if you don't make the
mechanical changes to me and you just stay with the rotation he's going to do the anti
rotation to strengthen that but to even become more efficient in itself when you step and you
land you really want that knee to be in a position where it's right over the ankle and what that does
it makes it so when you push off this leg is able to come more straight through okay and even though
you end up being able to get it straight through because you get so much rotation in the hip it's
not because you're pushing off of this back leg it because you're externally rotating so much in
the front hip and what ends up happening is when you use a lot of that front leg you get the hyper
extension or the straightening of the front knee as you're coming through and if we look at this
one you can see I mean you want to stop you know extremely front knee and this is how I know you
use too much front leg it's just because it's all this extension along with that is then you
stop your hips watch how you're coming through and you get you know you're getting your you're
pulling with your front leg to get your body to come come forward there and then as you're
coming through you stop to flow those hips coming forward and you have standing or you end up being
kind of straight up in those hips okay and really onto your toes when you finish here you should be
free you should finish more down into your heels this is like a golfing thing and I try to go
from different sports and get different types of rotation I mean one of the big things that golfers
do is when they come through onto that front leg they're taught to really push down in that heel
and that's because that didn't you push down that heel you can better absorb all that rotation that
force coming forward and so when you're going onto that front leg and you're going more onto your toe
you just don't get to absorb all that force as well and that makes it so you create some POW and
some imbalance and you see this imbalance here on the ankle watch at the end where you're you know
kind of you kind of collapsing up in that foot so one of the things that we're gonna work on too is
going to be just overall control the foot I think you're a little bit more flat-footed and then you
have some balance issues and when you have a hard time balancing in that front leg you know that's
right leg it's going to be hard to effectively produce force onto that under the leg and I think
right now you have some balance issues and I think we can help you in addressing that okay the next
thing I wanted to talk about would be we'll go back here as you're coming through um you're you
you start out in a good position here right and you're I'm gonna good athletic spot but the first
thing that you start doing as you step and you bring out the ball is the whole time if you watch
your body your moving backwards so you're moving this way and you're just kind of standing up more
and more and more and you're starting to round in this or extend in the back and you end up really
and when you throw you end up everything is kind of coming over here more so it's just like this
constant you know you start out to get spot and then from here you're bringing it back you lean
it back you could see all your weight just shift right onto your heels right away and then your
back starts to extend and up standing straight up I mean it's just not that a good athletic
position to be creating that rotational force it's like another good thing that I got some some good
information from would be unboxing and punching right those guys they stayed fairly neutral in
terms of head height the entire time that they're going through their punch because they need to be
able to punch real quick and then get back and be able to another punch and they're not doing a lot
of you know standing up as they're going through their punch and we can see with you the whole time
your heads raising right and so that's telling me that you're just you're losing a lot of that core
strength and that ground reaction type of force production because you're standing up too much we
need to make it so you you can stay a little bit more grounded and you know as I do think at the
end you want to be in a good upright position but we want to get there i pushing off that back leg
and really making that the standing up position rather than leaning back to get there and that's
really what it seems like you're doing here and then you get end up getting that hyperextension
so what will help you get better here is it's getting more core strength of course Frank will
make it so your spine stays much more even and then when you get that good push off of that back
leg it'll be more of that leg coming straight through you get that hip in the right position
by opening up that leg a little bit more you'll feel a lot better pushing off that back leg as
well because you'll feel the difference between okay I'm not pulling down with my front leg I'm
really doing a better job of just pushing off of that back leg and I'm controlling my spine keeping
my core active as I'm going through what we're going to do for that is just going to be some
kettle bell bottoms up press because when you do that one you build up your shoulder strength which
I do think you get you need some shoulder strength just because you allow that ball to get a little
bit too far behind you here right and so there's some weakness there in the shoulder at least in
the back part of the shoulder I think you use a lot of your Technic front part of your shoulder
but then also what it'll do is it'll make it so when you're going up overhead you'll feel yourself
start to hyperextend and you'll start to be able to control that by having more core activation and
I'll explain kind of that whole process in the actual video okay so three things that we need
to focus on here one when you step making it so you step and get that foot to or that sorry that
knee to be right over your foot to make it so now you can go and push straight through with those
hips rather than creating so much rotation right there in the actual throw and we're gonna work on
some anti rotational type exercises in order to do that we also need to work on balance and your
front foot control so then as you're transitioning onto that front leg you can better control it and
you know don't don't create that hyperextension in the leg and also just having better reaction with
the feet and being able to push off with the feet and and and you know that put strength up that'll
improve everything it's not just going to be a quarterback improving doing this will just improve
how you just move in general and how you run and just how you overall just react to the ground I
think the foot is very very overlooked that's the only thing that's that's touching the ground all
the time and we don't do enough time and in my opinion of strengthening it and making sure that
that is an excellent joint even though it's always touching the ground okay the last thing is going
to be the core to shoulder relationship we need to make it so you're not leaning back as much
and getting to the hyperextension we also need to make it so you don't get too far back behind
with that ball there and make it soon as you're using all that tech minor and instead you can make
it so we can get more more just activation through your rotator cuff so as everything