I would like to discuss the South African as an element of the liner method of throwing either shot or discus.
This pathway is achieved best facing the center of the landing sector (this means your toes , hips , shoulders) . The right-handed thrower places his left-foot at 11 o’clock and steps/ skates/lunges into the center of the circle with a pre-turned right-foot to insure a complete 360˚ pivot. This foot starts the rotation up through a bent knee into the hip and creates separation/torque often called the “X FACTOR”.
The drive is from the left-foot with toes and hips pointing to the 5 o’clock. With this initial drive from the left-foot into the pre- turned /pre-bent right-ankle and right- knee in the center of the circle you skate into the rotation and come out of the rotation faster than you than you entered it.
This lunging pivot step accelerates your body weight from the penultimate step into the left impulse step at the front of the circle. (This is similar to steps taken when long jumping ) The pivoting right-leg drives the hip into a blocking left-leg /post creating the backward “C”.
The belly button should be over the left-toes at this point. The left-arm is up and in the same position as it was at the beginning of the the South African and at the blocking/post at the front of the circle.
A good way to keep your left-arm in position is to stretch your shoulders back as if trying to touch your shoulder blades together creating a big chest. You can almost see the “C” at the back ,the “X” in the middle and the final “C” just before releasing or throwing the shot or discus. There are a few aspects of the South African for the liner approach of rotational throwing not covered here, like where and how to hold the shot or discus .
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