Sizing Guidelines and Sample Sessions for the LongPull
At LongThrow Training Tools, we aim to provide athletes and coaches with the best tools to enhance their performance. The LongPull is an innovative tool that can be used throughout different phases of the training season. Below are sizing guidelines and sample sessions to help you incorporate the LongPull into your training routine effectively.
See below for our sizing guide and sample session to get you started!
Sizing Guidelines for the LongPull
Choosing the right size of LongPull is essential for maximizing benefits and ensuring safety. Use the table below to determine the appropriate LongPull weight based on the athlete's discus weight.
|
Athlete Age |
Discus Weight |
Underweight LongPull |
Standard LongPull |
Overweight LongPull |
|
9-10 Years |
500g |
Not applicable |
Pink |
Not recommended |
|
11-12 Years |
750g |
Pink |
Orange |
Only for stronger throwers: Green |
|
13-15 Years Male |
1kg |
Orange |
Green |
Gold |
|
13+ Years Female |
1kg |
Orange |
Green |
Gold |
|
16-17 Years Male |
1.5kg |
Green |
Gold |
Red |
|
18+ Years Male |
1.75kg & 2kg |
Gold |
Red |
Blue |
Sample Training Session
Here are three sample training sessions tailored for different athlete levels and seasons. The below session is not a set plan, but based on experience. The number of throws an athlete can achieve in a session will be determined by their training age, phase of training, and time constraints.
LongPull Training Session
Focus: Increase throwing volume and develop specific strength.
Session Outline:
- Swinging Drills:
- Hammer Winds (with extension rope): Targeting stability and center of mass over the right leg.
- Standing Swings: 2-3 sets x 6-8 reps – focus on right foot rotation and maintaining tension through hips.
- Standing Throws: 6-8 throws using the LongPull.
- Discus Standing Throws: 4-6 throws with the discus.
- South African/Full Turn LongPull Throws: 8-10 throws using the LongPull.
- Turn Discus Throws: Finish with turning throws to ensure there is still a connection between the LongPull and the discus.
General Notes
- Swinging Drills: For all athlete levels, swinging drills should focus on building stability in the standing throw position and ensuring proper timing of bringing the hips before the shoulder and the shoulder before the hand. Turns drills can be completed with the LongPull.
- Shoulder Rotation: Always ensure the shoulder is externally rotated (armpit to the sky) to improve the stretch-shortening cycle across the chest for more power, avoid dragging the throw, and maintain tension on the biceps and pecs.
- Start in a Stationary Position: From experience, using a stationary start position when throwing the LongPull will result in the most consistent and best timing in throws. Depending on your current technique, this may take some transition time, but a consistent start position will result in a more consistent throw. Once a thrower has mastered the standing throw, they can progress to a slightly moving catch (or on the shelf) position based on personal preference and technique when using the discus.
Conclusion
Using the LongPull throughout different phases of the training season can significantly enhance an athlete's strength and technique. It is important to always include discus throws in the same session to reconnect with the feeling of a discus. While it may come down to personal preference or desired outcomes, LongPulls should be thrown before the discus to transfer technique effectively. By following these sizing guidelines and sample sessions, coaches and athletes can maximize their training effectiveness and performance.
Feel free to reach out to us at LongThrow Training Tools for more information and to share your experiences with the LongPull. Happy training!