elbow leading in the stone

my elbow keeps leading and i end up with a baseball throw(ouch) when i do the stone put...any training advice or help would be appreciated.

Hey I started the same way.  Ive got no track background, just baseball, and I threw the same way forever.  UNTIL.....I got off my butt and REALLY worked on how to throw properly.  You need to work on your glide technique and using more of your legs.  Its kind of coming around for me now, but its slow to come.  Go online and watch TONS of video of throwers doing shot.  That helped me out.  The thing that helped me is to think of the throw as more of an explosion pushing the stone out rather than a "throw".  Im sorry if I seem to be beating around the bush here.  It just came ot me in the last month or so, so im not sure how to describe it.  It just feels better,

The mule has watched Scotty and he does not pin the weight to his noggin and when he moves it comes off there.  You can see a gap between the large knot head and relatively small stone while he is finnishing all that moving around prior to unloading.  The mule is by all means no expert and the fact that I can spot this is makes it clear.  I think once the stone moves from the head the party is over for the elbow.  Went a little third person there. 

I let the one answer that is good in the stone. 

concider moving the stone up faurther on the neck .  This can work to get your elbow out forther and is a lot harder to throw it .  Also find a wall step back 2 feet.  put hands out to the wall like doing pushups but do the triangle ones . Hands form a triangle  keep elbows  up with the sholders and out to the sides. Then put your nose in the middle of the triangle. Do many sets this way.  Also take a med ball and step back off wall and push it  to wall. You need to get your arms extended all the way out for a full thrust. Just like the wall pushups.  Lastly do standing throws with a towell into the wall. Just like the breamar  throw. Once youve gotton lus to this take a small med ball 6 lbs  do it again then move up. It takes pratice,  pratice  pratice.   Maybe not lastly. Work on the non throwing arm ( block arm)   if you throw to high then the throwing arm wants to drop the elbow.  Two low and you lift the throwing arm sholder and come over the top.  Work on getting it to be just a little lower than your sholder but not much.  a nother thing you can do is get some of that sergacil tubbing and tie it to the base of a tree, post, goal post almost anything  get 4 to  6 feet of ot make a loop at one end, put your hand throw it to hang on get into the starting breamer throwing position have a little restance then go into the throw. This way you can go thru the motions in a more controled  sequence. and not kill your elbow at the same time. Hope this helps

Paul

spelling dont count

Im not to fancy and train from old school   and simple foundation  training. So Here goes. Do not forget the legs. Sprints. Start out slow, 20, 40, 60 yrds ( or meters)  start out with 50% for four 20 with 1 min rest between, then 70% for four 40s  wit 1 to 2 min rest, then  four to six 60s with 2 to 3 min rest at 100%. Plyos with boxes these are great for the legs. Three boxes at diffrent hights go up  and back 2Xs then rest 1 to 2 min and do again  up to six sets. Work on cutting down your rest times to 30 secs. Even in the sprints. If you can do more than more power to you. If you have the back for it I do not. Jump squats. Bikes work.  5 min warm ups, then increase the rpms up to the limit and hold for 2 mins. then 2 min of easy rest rpm then 2 min  high until you hit 3 to 4 times. For the winter when I dont get to the track  I usualy use the basket ball cort. Short runs across the short wise and long for the long.  What else,,,,,,,,,,,,   the core lifts need to be kept up with cleans, snatch deadlifts. Keep the power up till you throw in comp then follow with speed. I dont flat bench any more the sholder wont let me. But I do like incline bench, dumbells . Tricept work is a must. Dont forget the bicepts but I train the tris more. With the bench or inclines I do once a week till Im dead sets. Only one needed.  Start with something you can bang out ten times easy, do five reps, then take off two ten plates ( make sure you start with a lot of tens) then five more reps then off with the ten plates and go till your dead or your down to the bar. You get the pitcure. But you have to go fast. Look out for hyperextending your elbows and only once a week or twice a month  for each type of excersize. Same with the legs. You can work out the way you like to do this. 

Also take the med ball and play catch with the wall for 1min as fast as you can. Dont let it hit the ground. Start out with the light and work up to the heavy one. 1 min doesnt seem like much but try it. Killer sholder work. Work up to 2 min but you have to keep it fast.  Dont do the fast twitch every day but at least once a week. The running 2 to 3 Xs a week if possible. The running realy helps with the endurance by the end of the day your legs are still working for wob and caber.

If you can get some body to play with the med ball with you its more fun. Try to knock them off the floor but wait a little while this way they will come back and play later.  These are just simple stuff. Also if you have a shotput or round stone we useto put it in our hand as if we were going to throw but bend at the waist so you are pointing down at the ground and shove the shot to China. Then pick it up with the left hand and pop it into the right hand in a smooth movement  and do it again and again and again..........

you can e mail me if you need better examples.

Paul

drshot@ev1.net

Try this ( is very close to Coach Mac's idea)- get a big caber - lay it on ground - pickup the fat end like you were doing a caber clean from the ground - pop it up as high as possible(little end stays on ground) and get ready to catch it as it comes down - do a fast 2 handed squat/pop/press and explode up as high as possible.Will keep you fast ,works pulling and pushing and freaks out the neighbors- My Gawd Earl ! Will you look at him now!At his age .....ummm...sorry ...that's what I got