Midrand Gymnasium

The Stepdrive

It's an art

This is a good exercise for isolating and developing the 3rd force. Do it left and right for symmetrical conditioning.

We call it the Flywheel because if you get it right it will Fly. (If it was easy everyone would be doing it)

Developing the Flywheel, (left and right)

Range of movement is all important because if you apply a force over a longer distance the speed of the implement at release will be higher and the distance it travels will be further.

The speed of the bar is more important than the weight on the bar because the implement you are throwing is not heavy and the speed you are releasing it at is what translates to distance.

We are new at sprint training but so were we at rotationl shotput in 2021.
Hope to see a 0.5s improvement on the 100m pb in 2024.

Standing long jumps once a week next to a tape measure is a good investment for all throwers.

5kg Medicine ball, 3 reps on a leg.
Shoot it as high and far as possible from the leg second step.