Sore.....

[treethacker]

I've been trying the "X" step for a couple of weeks (still only about 210 ft max) but when I am through for the day I usually have sore ankles,sore knees,sore hips and a sore back.
I try to stretch some before I play but I don't know if that is the problem or if my x step is just really messed up.
Anybody who is practicing this step did you have the same problem?
Was it just a matter of your body getting use to it or stretching or what?
thanks!

[DannyM]

More often than not it is that you are now using muscles in your body in a way that they are not used to being worked, so, therefore when you are done you are sore. Stretching out before a round is definately the smart thing to do, and actually when you are done before going home, you are supposed to stretch out as well, but that's just something none of us ever remember.
I'm in the "old guys" group...Advanced Master...but some of the tips I've heard/learned over the years to help with soreness...
Icy Hot/sportscream
Good shoes...and if you have problems with ankles, you can try high tops
Socks...sounds weired I know, but I now went to wearing the tight under armour socks for support, and then a good pair of thicker hiking socks over them for cushion.
Hopefully that will help, but you are not alone in the sore department, it does happen.

[Marv Vega]

It could be your body just adjusting to the x-step, stretching may help some. When muscles get sore it's because they are worked at a level higher than they're normally accustomed to (overload). Stretching will help a little before by loosening the muscles up a little and reducing the risk of a strain, stretching afterward helps to stretch any muscles that may be tight, bringing them back into balance.

I'd expect your shoulder, triceps, abdominals, and hips to be sore but not the knees and ankles. Have you had trouble with your knees and/or ankles in the past? Either way, maybe slow down the x-step movement and make sure you pivot with the plant foot.

[PhattD]

You also need to give your body time to heal between outings. sometimes you can develop minor injuries that seem just like minor aches it's just that every time you go out it just builds on the injury. Stress fractures are a good example of that. they are really tiny fractures that won't show up on
x-ray, and they will heal on their ownfine with out much problem, but if you don't take a break from what' causing them they won't heal. So quite often a week or two off will due wonders, if it's something like stress fractures figure 34 weeks off.

[garublador]

I'd expect muscles to be sore, but if joints are sore that probably isn't a good thing. Make sure you're following through strongly and aren't stopping right after you throw. You need to pivot on your front foot and your back foot should come all the way around on the follow through.

[treethacker]

garublador,you probably hit the nail on the head.
My x step is rough to say the least and the follow through leaves something to be desired (but then again so does my whole drive,but I digress) sometimes I end the throw with both feet side by side. Could be that's where the soreness is coming from.
Good shoes and better socks sounds like a good idea to.
Thanks for the input guys.
Feel free to add more!

[garublador]

Concentrate on accelerating after the disc has passed the pectoral of your throwing arm. Accelerating before that won't get you much. Accelerating after that is where your power comes from and helps with your follow through.

[PhattD]

I've been trying the "X" step for a couple of weeks (still only about 210 ft max)

If you're doing the x step for 210' thats waaaay to long. You should only be taking a 15' - 20' run up.

[garublador]

If you're doing the x step for 210' thats waaaay to long. You should only be taking a 15' - 20' run up.15'-20' is awefully long, too. Most of the time I can start at the back of the tee pad, get a full x-step and not foot fault. The extra steps normally don't get you much of anything.

I did see one guy, whom I'm assuming has some sort of mental illness based on the rest of his behavior, who took a good 50' run up. He'd jog a bit, spin around a couple time, jog a bit more, spin around, repeat all that a couple times and then get to the tee pad and throw sidearm. He also had the most unique putting stance I've ever seen. It was a straddle stance with one foot pretty much facing the basket and the other one twisted around outward as far as he could get it, almost all the way away from the basket.

[treethacker]

Maybe some clarification is in order here.
210' ain't my run up in order to throw.....its the distance the disc flies when I release it after the x step:o.
Lord,if I ran 210' before I threw my disc I could just drop it in some of the baskets when I was through:rolleyes: that and put my hands on my knees and catch my breath.
Yep,thanks to trying to learn how to drive in disc golf I've taken cussing to a whole new level:p

[PhattD]

I like doing the 360 degree turn around in the run up. I can get like 30' more distance but can't control my release within 120 degrees. Not real useful in an actual round but fun to do just messin around.

[Marv Vega]

Treethacker, try staying on the balls of your feet as well, it's makes it easier to pivot and follow through. I used to take a long 20 ft. run-up and now only take 2 steps before the x-step just to get the momentum moving and for my timing. Now I need only about 8-10' for the x-step and my distance, accuracy, and consistancy have improved because I'm more under control.

[treethacker]

the "X" step is dead,the poor ole knees couldn't take it anymore and threatened to quit if I didn't find a new way to tee off .
We are now throwing forehand. Seems to be working well although are distance isn't there yet but it will be.

[Donovan]

the "X" step is dead,the poor ole knees couldn't take it anymore and threatened to quit if I didn't find a new way to tee off .
We are now throwing forehand. Seems to be working well although are distance isn't there yet but it will be.

I don't know about others, but I seem to have the same distance forehand as I do backhand. The backhand is more accurate at this point, so I need more forehand practice. :)

[PhattD]

BTW I just noticed that my previous post suggested 34 weeks for stress fractures to heal.. I meant 3-4 weeks. DOH!!!! Sorry lol.

[treethacker]

yeah,I noticed that too!!:)
Back on the forehand,I seem to have better control when I throw the disc this way and the distance is somewhat better but still needs a lot of work,
But like I said the knees just couldn't take the stress from the x steps. I still use the backhand (minus the x step)but only when the forehand won't work in getting towards the basket.