Written by Zhang Yingbo for New Studies in Athletics.

The author gives his views on the organisation of the vital pre-competition phase of training for throwers. He provides information about technique oriented training, explains how to convert overall physical capacity into specific explosive power and stresses the importance of intensity, control, and the correct psychological approach.

Introduction

A well organised pre-competitive: training or specific preparation period is extremely important for all throwers because of the technical complexity of the events and the essential requirement of physical power.

The current trend in the pre-competitive training formats of my top level throwers and the experience of many other coaches lead me to conclude that the following aspects are of great importance during this training period.

Technique Orientated Training

A highly efficient and stable technique is essential to enable throwers to realise their full potential during competition and to give them confidence before it. Consequently, achieving maximum motor precision and reliability should be the main task. Although the development of technique should take place all year round, at this time these two factors should take precedence to some extent. By this I mean that attempts to make major changes in technique should be avoided. This might seem paradoxical but in fact it is vital to success in competition.

For this reason, in technical training one should lay emphasis on the following components:

• Repetitions of throws with competitive implements to facilitate adaptation of the correct technique.

• Repetitions of throws with lighter implements to achieve an increase in movement speed and a better neuromuscular coordination.

• Imitations of the total technical movement as fast as possible or at competition speed for the maintenance of good rhythm and refinement of technique.

• Participation in minor competitions as part of training in order to achieve the best competition form physiologically and psychologically.

Conversion of Overall Physical Capacity into Specific Explosive Power

Along with the tapering-off in volume of the general training in this period, the intensity of each exercise increases and the motor feedbacks into the central nervous system (CNS) become sharper and clearer. This gives rise to a better control over the throwers’ voluntary movements. This provides a good opportunity for them to undertake comparatively complicated exercises that are close to the complete technique. It is thus possible for throwers to convert their general physical capacity acquired during the general preparation period into explosive power for the corning major competition.

To attain this aim throwers should undertake a large number of exercises that include the following:

• Exercises that resemble the event regarding body position, such as imitative drills with implements of varying weights.

• Exercises that have a similar sequence of movements of the body segments in the competition event in order to encourage an effective summation of force such as the snatch.

• Speed orientated exercises with a single movement and with successive movements to develop rhythm. Such as throws with a very light implement.

• Plyometrics imitating technical movements such as fast rotations in succession.

Intensity Control

Top performance in competition denotes the mastering of the ability to throw with maximum intensity so maximum throwing intensity before competition should take priority over all other training elements.

Some people think that the intensity of throwing should be increased as much as possible during the pre-competition period but in my opinion, they are only partially right - we must also take the cycle of the human body’s neuro-physical rehabilitation into full account. As a matter of fact, many world-class throwers normally limit their throwing intensity to 90-95% of their maximum about 3-7 days before competition. The intensity of other exercises also needs to be limited but to a lesser extent. Intensity control together with the gradual decrease in the training volume enables throwers to be well prepared physiologically and psychologically for the impending competition.

Psychological Approach

A pre-requisite for success in major competitions is the thrower's capacity to acquire psychological advantages such as will power, confidence, self-control, and optimal motivation. In major competitions there is such a narrow gap between the physical potential of the athletes that psychological advantages are becoming more and more significant. The following psychological training methods are recommended during this period:

Competition Simulation

• Training under competition conditions (e.g. time of day, weather, time between throws).

• Using audio and video to simulate the competition environment (e.g. playing crowd noise, asking the athlete to watch previous competitions to help visualise being in the competition).

Mental Preparation

• Mental repetitions of overall technical execution (e.g. picturing the perfect throw).

• Visualising individual elements of a successful throw (e.g. visualising an explosive release, individual muscle activation etc.)

• Combining visualisation and physical throws in quick succession.

Conclusion

The main training aim during this period is to give throwers a competitive edge. The effectiveness of training in my view, depends on mainly on the harmony between the thrower’s central nervous system and their physical power. This is why I emphasises the psychological approach at this time as it helps establish a more reliable and closer link between them.