Need suggestions for drills (while having an injury)

[Kennets]

(alert. English isn't my first language.. good luck reading this, without having a stroke)

So, I've been having major back/neck pain for 8 months and finally decided that work and disc golf is on hold, until the doctors knows what's wrong.

Dumb question - isn't footwork, weight shift and bracing something i could work on, without putting strain on my upper back/neck? Without doing the throwing motion with the arm? I know SW got a lot of good videos, i just need to be pointed in the right direction.

I can still use my arms, I just don't feel like throwing any discs at this point.

For the first time in 10 years, I'm having too much spare time, so please hit me up with any drills!


Things i struggle with:

- shifting correctly (seems like I'm getting ahead of my self. Not shifting from behind)

- bracing.. i tend to brace on the ball of my foot

- release point - i open my shoulder towards the target and throw with a T-rex arm/hugging myself, nearly letting go of the disc instead of letting it rip out. Releasing at 10-11 with somewhat closed shoulders is really a struggle.. when i get this right, i usually throw A LOT further (farther?).

I know you guys got something good for me!

Thanks in advance!

 

[txmxer]

Deal with your neck and back issues.

That will typically involve physical therapy (PT) at some point.

You doctor and PT can properly advise you on what you can do and what you should not do.

 

[Kennets]

Deal with your neck and back issues.

That will typically involve physical therapy (PT) at some point.

You doctor and PT can properly advise you on what you can do and what you should not do.

Should of had elaborated on that. I've been seeing a PT and a doctor for half a year. They've advised me to continue working and playing. But the pain have escalated the past month, so I'm seeing a specialist in a week!

 

[Brychanus]

(alert. English isn't my first language.. good luck reading this, without having a stroke)

So, I've been having major back/neck pain for 8 months and finally decided that work and disc golf is on hold, until the doctors knows what's wrong.

Dumb question - isn't footwork, weight shift and bracing something i could work on, without putting strain on my upper back/neck? Without doing the throwing motion with the arm? I know SW got a lot of good videos, i just need to be pointed in the right direction.

I can still use my arms, I just don't feel like throwing any discs at this point.

For the first time in 10 years, I'm having too much spare time, so please hit me up with any drills!




- release point - i open my shoulder towards the target and throw with a T-rex arm/hugging myself, nearly letting go of the disc instead of letting it rip out. Releasing at 10-11 with somewhat closed shoulders is really a struggle.. when i get this right, i usually throw A LOT further (farther?).

I know you guys got something good for me!

Thanks in advance!

Sorry to hear about this. If the PT/doc advice is consistent (ask them if in doubt), I'll do my best to suggest a few. Unfortunately the arm and overall body need to work together to learn it, so hopefully you have enough mobility to not struggle. This might help get you primed while on the mend. All seabas22 unless stated otherwise:


Things i struggle with:
- shifting correctly (seems like I'm getting ahead of my self. Not shifting from behind)
- bracing.. i tend to brace on the ball of my foot

I'd encourage you to think of these as the same problem. If you shift correctly, you will be correctly braced. You can get partial braces (like one leg working better than the other), but you want to work on getting the flow each way.

Crush the can series is obligatory.

Buttwipe and Inside swing help frame your body while setting up the backswing and performing the buttwipe.

This little shift drill is worth doing many, many, many times:
https://youtu.be/0CSHqnYNijw?t=272

And the Door Frame drills - I agree w/ Flashblast's opinion that if done correctly this seems to get the basic "core" of the throw from the backswing, including the shift and bracing/balancing/leveraging from the rear leg.




- release point - i open my shoulder towards the target and throw with a T-rex arm/hugging myself, nearly letting go of the disc instead of letting it rip out. Releasing at 10-11 with somewhat closed shoulders is really a struggle.. when i get this right, i usually throw A LOT further (farther?).

Figure 8 Standstill helps bridge from the weight shift and bracing here. One Leg Drill - do the motions even if you can't throw. Shaolin lumberjack, Slash Thru. Remember that the closed shoulder is just as much about your lower body as the upper body; these all help me in various ways and often having an instrument or weight in hand is great.

If you can swing a hammer at all, even if you don't want to throw it, I humbly submit some of the ideas in this video might help get across.

 

[timothy42b]

- release point - i open my shoulder towards the target and throw with a T-rex arm/hugging myself, nearly letting go of the disc instead of letting it rip out. Releasing at 10-11 with somewhat closed shoulders is really a struggle.. when i get this right, i usually throw A LOT further (farther?).

This may be totally wrong, I'm not one of the experts here, but it seems to me that T-rex means your shoulder is externally rotated at the release point when it needs to be internally rotated or the elbow will be below the hand. .

 

[Kennets]

Sorry to hear about this. If the PT/doc advice is consistent (ask them if in doubt), I'll do my best to suggest a few. Unfortunately the arm and overall body need to work together to learn it, so hopefully you have enough mobility to not struggle. This might help get you primed while on the mend. All seabas22 unless stated otherwise:


Things i struggle with:
- shifting correctly (seems like I'm getting ahead of my self. Not shifting from behind)
- bracing.. i tend to brace on the ball of my foot

I'd encourage you to think of these as the same problem. If you shift correctly, you will be correctly braced. You can get partial braces (like one leg working better than the other), but you want to work on getting the flow each way.

Crush the can series is obligatory.

Buttwipe and Inside swing help frame your body while setting up the backswing and performing the buttwipe.

This little shift drill is worth doing many, many, many times:
https://youtu.be/0CSHqnYNijw?t=272

And the Door Frame drills - I agree w/ Flashblast's opinion that if done correctly this seems to get the basic "core" of the throw from the backswing, including the shift and bracing/balancing/leveraging from the rear leg.




- release point - i open my shoulder towards the target and throw with a T-rex arm/hugging myself, nearly letting go of the disc instead of letting it rip out. Releasing at 10-11 with somewhat closed shoulders is really a struggle.. when i get this right, i usually throw A LOT further (farther?).

Figure 8 Standstill helps bridge from the weight shift and bracing here. One Leg Drill - do the motions even if you can't throw. Shaolin lumberjack, Slash Thru. Remember that the closed shoulder is just as much about your lower body as the upper body; these all help me in various ways and often having an instrument or weight in hand is great.

If you can swing a hammer at all, even if you don't want to throw it, I humbly submit some of the ideas in this video might help get across.

You're the man!

I'm a big fan of hammer drills, not too sure that i can do them at the moment. I might try it out nice and gentle and see if that's possible!

Thanks a ton, i appreciate it! Mind if I pm you at some point?

 

[Kennets]

This may be totally wrong, I'm not one of the experts here, but it seems to me that T-rex means your shoulder is externally rotated at the release point when it needs to be internally rotated or the elbow will be below the hand. .

I'm no expert myself and with a language barrier, i have next to no clue about what you mean lol.. please elaborate buddy! I'm curious about what you mean!

 

[Brychanus]

You're the man!

I'm a big fan of hammer drills, not too sure that i can do them at the moment. I might try it out nice and gentle and see if that's possible!

Thanks a ton, i appreciate it! Mind if I pm you at some point?

Sure, also use form critique session as needed

You can also use a broom handle or light tack hammer to practice the motions and start working on wrist leverage.

TRex arms probably means rounding which involves the shoulder rolling open early (externally rotating into the release). This is always good to watch or revisit:

 

[timothy42b]

I'm no expert myself and with a language barrier, i have next to no clue about what you mean lol.. please elaborate buddy! I'm curious about what you mean!

Well, you're going to get me to expose more ignorance, but maybe I'll learn something.

This idea comes from about three different threads.

Some time ago, I think it was rhatton1 who was working with someone on the More Snap drill, and realized it wasn't working because the disc was above his elbow. When he got the elbow up, so the disc elbow and shoulder were more in a line, the throw improved.

When I hear T-rex I think of a high hand and low elbow, so the disc plane is nowhere near the shoulder plane.

My mental image is of the disc elbow and shoulder on the same plane at least at release, that could be wrong.

Video showed my elbow low and my disc high and it looked super awkward. When I tried to figure out why, it seemed that my shoulder was externally rotated, and the only way to get my elbow up and in a more athletic position was to rotate internally.

Internal rotation means if you had your right hand out in front of you thumb up, you would rotate the arm counterclockwise so the thumb pointed to your left.