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Rotational Shot Sequence
Christian Cantwell Rotational Shot – 21.60m
Words by: Simon Nathan
1) Christian Cantwell is shown during his starting “wind up”. The movement is very simple, just turning to the right with a slight bend of the knees, but all the key positions are correct: head up, right elbow up, left arm up, feet shoulder width apart, balance maintained between his feet, right foot flat, left foot on the toe.2) Cantwell has rotated to the left, transferring his weight onto his left leg. His chest is above his left knee, which is above his left toe (perhaps he could have got even further across?) He is turning on the ball of his left foot and his right foot is just picking up.3) Cantwell continues to turn on the ball of his left foot and has picked up his right foot and immediately pushed it wide of his body. This is very important in rotational shot, but requires great torso and leg strength.4) The end of the entry phase and Cantwell shows great balance ready to drive across the circle. Other throwers would have their left arm higher and pointing more towards the camera, but Cantwell’s style works well for him.5) Cantwell sweeps his right leg in a wide arc towards the middle of the circle. Note how quiet his upper body is allowing the sweeping leg to create “torque” (twist between his hips and shoulders).6) As the right leg nears the centre of the circle, Cantwell adds even more speed to the shot by sprinting off the back of the circle with his left leg. Again notice how balanced he is, and how quiet his upper body is at this point.7) Cantwell places the ball of his right foot near the centre of the circle and is moving his left foot as quickly as possible to the stop-board. You can see him actively holding his shoulders back to maintain the tremendous torque between his hips and shoulders.8) This is the “power position” when the left foot touches the circle just left of centre of the stop-board. Cantwell is looking back, left arm long, right elbow high, shoulders back, hips pushing towards the throw, weight over a bent right knee. This is the start of the explosion into the delivery.9) Cantwell has started driving his right hip around into the direction of the throw. His right leg is still slightly bent. His body weight is still back over his right foot.10) As both knees face the direction of throw, they start driving upwards in a two-footed jumping action. Finally (fast and last) his right arm is just starting to strike. The whole of his left side is starting to lift and block to resist the tremendous driving force of the right hip, leg and arm.11) The start of final strike of the shot, Cantwell’s hips and shoulders are square to the direction of the throw – a very powerful position – both his legs are still jumping upwards. His left side is still blocking hard. Notice how his eyes are “aiming” in the direction the shot will go.12) The throw ends with the simultaneous full extension of both legs, the right shoulder and arm – all driving into the throw. A final few centimetres are added with a flick on the shot from the wrist. A great end to a long throw!
