MacWilkins

Discus & Spin Shot Foundation Part I
by Mac Wilkins

Updated, broader and more detail than Gold Medal Discus or Basic 70' Shot Put.

Foundation I includes:

  • New material from the summer of 2015
  • Many Lessons from Mac's original web based course The Wilkins Review.
  • How to Drills to help coaches teach and throwers learn the positions and the feelings of the throw.
  • 31 Downloadable photos to print or share with your throwers.
  • 27 separate Video Lessons, over 47 minutes for beginners and advanced throwers and coaches.


These drills will help the throwers...
Connect their hips to the implement
Move their hips & implement with RHYTHM

Print the photos for your throwers.
Best is to have them taped to a mirror where they can compare their positions in the mirror with those positions in the photos.

Some of the videos show throwers being led through learning progressions, changing their positions gradually until it all clicks.

SHOT PUT AND DISCUS
The rotational shot and discus are very similar in positions at the back of the circle.
There are some distinct differences however, in the timing due to the heavier wieght and shorter radius of the path of the shot.
This course will only focus on the similarities between the two.

Chapter 1: Course Outline
1 Course Background
Chapter 2: Grip & Release
2 Flipper Fingers 00:56
3 Shot Placement 01:32
4 Shot Put Release 01:29
Chapter 3: Stand Throw
5 Discus Stand Throw w/ball 01:26
6 Stand Throw Discus 01:38
7 Shot Put Stand Part 1 01:31
8 Shot Put Stand Throw Part 2 01:10
9 Shot Put Stand Throw 61' 00:18
Chapter 4: Wind Up, The Critical Start
10 Start Right - The Windup 00:27
11 Windup Video 00:27
12 Wind Up
Chapter 5: Balance
13 Balance Left to Right 02:38
14 Balance Drill 00:50
15 Balance
Chapter 6: 9 o'clock Drop & Wide Right Leg
16 Walking Left Foot Drop 03:13
17 Magic Bullet (no audio) 04:20
18 Wheel Drill Part 4 03:26
19 Wide Right Leg
Chapter 7: High Point of Orbit - Discus Only
20 High Point of Discus Orbit
Chapter 8: Power Position
21 Power Position 00:32
22 Power Position then Turn the Knee 01:59
23 Power Position Drills 00:37
24 Power Position
Chapter 9: Rhythm Trumps All
25 Rise Up at 9? NOT 00:30
26 Walk then Hop - Drill 00:21
27 Zach Whole Enchilada Learning Process 06:07
Chapter 10: Key Concepts
28 Daily Workout- Drop, Turn & Hop 01:00
29 The Beginning 02:48
30 Full Meal, Real Deal, Wheal Dreal 02:34
31 The Line Through the Circle 04:31
32 Discus Grip & Release 00:33

MacWilkins Mac Wilkins Olympic Champion & Former World Record Holder

Mac Wilkins
Olympic Champion and former World Record Holder was one the best all around throwers in the world.  
As a coach he is sought by throwers of all levels from around the world for his knowledge and expertise.

ATHLETIC RECORD
1976  Olympic Champion - Gold Medal - Olympic Record - Ranked #1 in World 
1980  US Boycott  -  Ranked #1 in World
1984  Olympic Silver Medal 
1988  Olympic 5th Place 
(4)  Four Times World Record Holder  69.18m, 69.80m, 70.24m, 70.86m    1976
(5)  Five Times American Record Holder  70.98m  1980
(8)  Eight Times US National Champion Discus Throw 1973-1988
1977    US National Champion Shot Put - Indoor 21.06m
1973    NCAA Champion –Discus Throw, 3rd Place Shot Put 
14 Competitive Throws beyond 70 meters (229'9")...  
#4 All Time top ten competition average
Mac's PRs  -  World's Best Combination of Four Throws
Shot Put 21.06m, Discus 70.98m, Javelin 78.44m, and Hammer 63.88m.
High School Bests:  Discus 170' 10",  Shot Put 58',  Javelin 195"

Mac threw the javelin 78.44m, 257' 8" as a 19 year old freshman at the University of Oregon.  As a senior he was NCAA Champion in the discus and won the first of Eight US National Championships in the discus. 

Wilkins broke the World's Record Four times in his career. During his series on May 1, 1976 in San Jose, California, he set the world record on three consecutive throws of 69.80m, 70.24m, and 70.86m.        
Mac was US National Champion indoors in the shot put in 1977 with a best of 21.06m, 69' 1.5". 

COACHING BACKGROUND
Elite Athletes  
Mac provided significant time or guidance to the following throwers to help them achieve their success
2012  Krishna Poonia, India - 6th Place London Olympics 
2010  Krishna Poonia, India - Commonwealth Games Gold Medal, 
2010  Jason Young, USA - longest US thrower 2010
2009  Dani Samuels, Australia - World Championships Gold Medal 
2008  Stephanie Trafton, USA - Olympic Champion Gold Medal 
2008  Annie Hess, Concordia U. 58.69m, 192' Longest US College Woman Discus Thrower at any level in 2008, 3xNAIA National Champion (developed in 3 years from 45m)                
2001  Adam Setliff, USA - 5th Place World Championships                                                                
2000  Adam Setliff, USA – 5th Place Sydney Olympics

Collegiate Coach   2006 – 2013    Concordia University, Portland OR.                                    
In 8 Years Mac has developed 24 National Champions and 94 All Americans in javelin, shot put, discus & hammer.

In August 2013-Sept 2016 Wilkins coached for USA Track & Field at the Olympic Training Center in Chula Vista California.

Wilkins' group included Ryan Crouser won the Olympic Gold Medal in the Shot Put in Rio.

He currently lives in the San Diego area.

star star star star star
(3 Reviews)
Trecey Hoover
Trecey Hoover

Great instruction and videos for throwers.
Dec 30, 2015 04:41:21 PM

RaymondBzibziak
Ray Bzibziak

This is an outstanding resource for really learning how to throw the discus.....for beginners or experienced throwers. The level of detail presented and explained in the form of videos, discussion, pictures and presentations is remarkable and explicit. If you are looking to make significant improvements in your distances...this will get you there if you put in the work, really study the positions you need to get into and the "feel" as you perform the drills. It is all laid out extremely well. Mac "Knows" the discus and is providing an opportunity that you won't find in other videos or at camps.
Jan 16, 2016 10:52:46 PM

JimAikens
Jim Aikens

This is one of the best explanations I have seen on how to come out of the back of the ring on rotational throws. Proper movement out of the back of the ring is one of the most difficult things to teach in the rotational throws. Mac does an exceptional job showing drills and teaching concepts to help athletes master this difficult movement. I highly recommend this video. Mac was not only a great thrower but he is also a great coach.
Jan 23, 2016 04:43:29 AM