You CAN’T Have PRO Backhand Form Until You Change THIS // Feat. @Overthrow Disc Golf

welcome back to brands of disc golf into another episode of project 100 where basically I want to break down one coaching session that I had with Josh from overthrow disc golf we focused on a couple things and we're not going to touch on every single one of them in this video but literally in like gosh I don't what was it like the course of five minutes essentially cured all of my timing problems and I haven't gone out to a field yet because I've just been trying to focus on Shadow swings repping out the form into a net but my backhand form change if you've maybe seen it over the past couple weeks in these videos makes throwing for me feels so much easier and I'm throwing just as far so I I imagine I'm gonna be throwing a lot farther and I want to break it down exactly what he talked about with me because honestly the main thing that this helps with is rounding what I used to look like I'm gonna honestly don't want to do I'm just gonna have Josh show you as he breaks down my form because I'm really trying to never ever do it again essentially this is how I taught myself to throw and it created some really bad habits and even though I was able to throw around 400 to 440 uh in golf lines like I've thrown 440 in tournaments before but I'm probably consistently more around the 410 foot Mark there were a lot of inefficiencies in my form that I was able to see that Josh is going to break down the main one of because honestly just fixing this is going to probably alleviate most of my other problems but as always we want to work on one thing at a time to make sure that we're not like overloading our body or our system as we get better at it or just call fun break it down roast it up the reach back cap your upper body is actually not changing through here right so right here you see this your upper body's still a unit so you're not even reaching back here but the disc is behind you the reason for that is this hip is dropping here in here you see how your your left hip ends up going up and over like this dip so what you'll notice is if you drop this lead hip here you can keep this hip see how you've got this nice angle here yeah maintain that angle here instability switch is that a flexibility thing or is it just focused yeah you probably don't have like as much of a flexibility issue as you think you have up up and now since the disc is still here and our hips haven't turned off into the X step that uh or if you just like full drop your hip and then try to take as big and as turning of an x-step as you can go and feel that so drop the hip and go as big as you can okay yeah right we're never going to do that again and now go as high up as you can with this hip and keep the hip up as high as you can and take as big of a step as you can it naturally like shortens that you run it very short right yeah so that's what we've got to do there and now once we get through this our disc is still here because we had turned here because you're moving this all as a unit the distance behind me without doing anything up here yeah but if I keep this do that step now my left hip hasn't like dropped and now we go and that's how you get the timing so if we look at that old form there we can see that I'm turning my body completely away from the target if I'm throwing this way I start straight on which I already think at this point Having learned a little bit more in practice a little bit more it's probably not the best thing because from starting straight on I come up and I'm always basically turning through my X step so instead of what a lot of Pros end up doing and taking small steps turning here and then taking their step before their x-step having their core kind of be solidified and moving straight this way what I was doing is basically continually turning so I was even rotating on the step before my x-step instead of planting and having a strong base to throw from now this caused a couple main things the main one being when I'm turned around like this even though my upper body in general looked pretty decent and there are definitely things that we can tweak but not important right now we're not focusing on a lot of things we're not focusing on upper body we're not focusing on shoulder Coral stagger necessarily we'll get to head placement we're not focusing on AIM we're just looking at the form here because all those things can come as I develop better form but what would happen is when I turned around like this I would already have the disc in this position so when I'm around if I'm focusing on leaving the disc behind me the disc is already back here and I haven't even stepped through so I'm basically trying to hold my arm my reach back all the way out here all the way through to my step and then throwing through and honestly that caused a lot of leading with the shoulder here's kind of the kicker though is you could just think okay well maybe I'm just not going to turn around but I I didn't think I was turning around honestly I thought that Max step was fine but the reason that it's happening is when I'm doing this I'm still turning on this leg here and that's causing this hip to go down instead of stay up in the throw kind of like I was talking about I start straight and then I move this way and then I allow it to come back I open that up it's crazy how simple of a fix this was which is why I'm kind of mind low right now but honestly the fix was as simple as focusing on getting this hip up and staying in this lateral position and then if I keep this hip up through my next step this is like the farthest my next step can go I want to have my except on the balls of my feet here I want to be planted on that but if I focus on just keeping this hip up and then making sure that the hip stays up or even goes up a little bit more and bending the knees a little bit more hip up now it's even more up before my final step that is the main thing that's going to make sure that I'm not going back here and my arm is reaching back there because if we look at my form now and this is honestly still a work in progress but if we look at my form now what you're going to see is this hit goes up and there's a little pump here just to keep it a little bit easier for me my offhand I'm not really even my throwing hand I'm not really worrying about I'm really just focusing on the hips right now but as long as I'm able to get this into position here have my X step here my hip stays High then when I come through here because I haven't already my upper body really hasn't changed much from when I was doing this I can really focus on my upper body stays the same up up again down and now I'm not even fully extended so finish my extension and throw it through the disc I'm still obviously working on it but what it looks like a little bit faster is up up and I feel a little bit stronger I also feel a lot more in control honestly there's no point at which I'm behind my target so I don't feel like I have to like correct with a weird angle or anything and I'm honestly if we look at my throw this way I'm not going to hit the window I promise I'm creating space between my disc and my body right there there's always this space to travel through whereas before when I'm backing up my reef back is back here because I'm already turned around where's the disc going to go boom through here so I basically have to do a mini round around my body whereas instead if I focus on keeping my hip up up through there's never a time that that disc doesn't go through my body and this wasn't the only thing that we worked on I'm gonna throw one more shot and then I'm going to talk to you about tilt not the disc but I'm gonna try to go a little more fast power and this is one of the things I need to work on is speeding this up but honestly the biggest thing is oh geez I'm really not even focused on 100 my timing because my timing it's much more in sync with when my foot starts to hit the ground to when I fully extend my reach back probably when I slow this down frame by frame it's absolutely not going to be I've basically been becoming a form nerd so I will look at everybody's form all the time and if you hit the comma and the period button on Youtube it'll go forward frame by frame and back frame by frame instead of like going down to 25 speed so I've been doing that with everybody's form and I've noticed every single person who throws on the pro tour is a good disc golfer they'll throw their hips are up then they stay up and then they come back down and Josh from overthrow causes up up down up or you go up with the hip stay up now my hip is down this angle is down and my shoulder here is below my other shoulder whereas before it was above above down here and I'll back up and that fall through up is what gives you a lot of that pop and power as this hit moves backwards and this back hip moves forward in place and so now because I'm not rounding and going around my body I don't have to swing crazy through so even if I try to throw this closer to full power it's not a hard time to rotate through that I'm not going through and following through Way Forward like I have been before one thing you might have noticed in these last couple videos as I've been starting to try to implement this form is my release has been slightly more hyzer because I'm not having to come around my body here and that rounding creates a little bit of flat to any release my shot has been a little bit more hyzered mainly because of tilt which is your body leaning over that is a lot of what creates this swing plane and what allows the discs to have space to move through if you watch any of the top level Pros they all have this tilt as leaning over and so in my mind I was standing very straight because I want to throw it flat throwing straight if I want to lean back through anhyzer lean over a little bit through a hyzer I've heard that a million times but what Josh showed me which I found to be true with myself as I practice this a little bit more is that flat is much more like this from releasing flat it's much more there and so I still am leaned over so I can go through the hit if I want to release hyzer I'd bend a little more at the knees a little more at the waist and then I go down a little bit more still pop back up anhyzer surprisingly is still a little bit of tilt not straight up because this creates a lot more of an athletic position for you to be in and it's just more natural to kind of start like this this is why you'll probably see Eric Oakley he does this in a very exaggerated way where he starts everything right here and then as he goes through you can see he's very tilted over that brings me back to the Crow Hop which I'll get to in a second but even for Anheuser I still have this little bit of tilt that I'm working to make sure that I still have throw up up oh I just snap it off my pinky and almost smack my camera because I was flying out of my hand a little bit that one even there I am tilted here and because it comes across this path right here I can stand up slightly and it's still going to release on some anhyzer to be honest this video isn't to say that you can throw farther by doing this technique because I don't want to promise anything that I haven't proved myself and it's just to have better form and honestly my accuracy feels pretty solid even though I haven't focused on accuracy with this form I just feel like because I'm able to be looking at my target a little bit longer foreign and I'm not ever behind my target I don't know if that's Placebo because I haven't taken this to a course even just practicing in Shadow swings and the main way I've been doing that you can ask my wife all around the house is basically I'll just make sure I'm over exaggerating thinking through up up come through reach back and swing through the disc I'm not even really thinking a lot about my back leg I'm not really thinking a lot about anything else just focusing on my hips for now because those are things that we can add later but getting the hips right first will make sure that you're not rounding anymore now there is one more big thing that I want to talk about which is as you saw when I did the Eric Oakley was the The Crow Hop there because that's one of the things that I've seen a lot of Pros do and a lot of people have this either baby or exaggerated curl hop where just to make sure that their hip is up then it stays up and they plant on that x-step leg so that they can fall through the disc there that curl hop might be one of the ways especially if you don't have a lot of flexibility right now to get up and get into this position here where my hips stays up I'm not back to my hips aren't back to the Target my hips are close to Target but they're not back to the Target and then I'm able to coil here and follow through like that I'm not sure which I'm going to use because I have not been practicing this most much at max power I'm trying to focus around the 60 to 70 range because as you get closer to max power a lot of just like natural athleticism will start to take over based on the form that you have throwing a little bit softer so if I really focus on making sure that I'm throwing like that to get around 70 80 power keeping everything grounded on the floor kind of like a Macbeth style then as I try to throw a little bit harder I'm feeling powerful I want to go to a field and test this but I really want to iron out the network to make sure that I'm getting everything right watching back more footage because even here I'm sure there's going to be things in the edit that I'm like hey I need to not do that right that's what happens when you have new forms especially if you don't have a background and uh Athletics and you just got into disc golf it's going to take a little bit longer to figure out these form changes it can definitely work quickly but the main thing that I would focus on especially if you're reaching back and even focusing watch any of your throws record one throw two throws watch them if your hips are facing away from the target you're not doing it right and this leads to the third main thing that we talked about which is stagger now essentially all stagger is is if I'm running up towards the camera right here at the end it's kind of oh I missed the shot so what stagger is is when I'm running up to the shot here the Stagger is how these two feet are in line with one another right now there's a little bit of stagger kind of like how Drew Gibson has it if you look straight on because I'm throwing this way there's a little bit of stagger off the Target because that way I can have enough rotational energy get through but if my with my feet planted here you can see that my toe right here is more in line ow oh that was so dumb oh my God that was so stupid I just hit right on my heel bone but it's very in line with my heel some people have seen advocate for this but I don't feel like I get the same rotation this seems to be a little bit better this is what I've morphed into and Gibson advocates for that so I'm going to listen to Drew but what I used to do when I had my old form was I would go back here and then I would intentionally step out how Josh explained that is one thing I want to say um about like where you came from is like if you go here and you drop the ship and now you're back behind you during this x step of course from here an intentional stagger is going to be good because it's not prematurely opening your hips yeah that's going to be better than if you go here and now we're back behind ourselves the next step and now I've got no stagger because in order to have no stagger I have to swing these hips open during the final stride which is where we're supposed to be coiling so the set it makes sense that before the Stagger was helpful if you feel like the Stagger the intentional stagger helps you maybe you're walking up backwards and it is actually helping you versus not happening because but the issue is that is that X step but that's the big reason why to get the coil that you want out of your hips you want to make sure that you have hip up up down up like that and then transfer that weight can my heel and toe are pretty in line it can be even a little bit tighter than that but this is even something that I taught to newer people because it's what worked for me and that was stepping out and staggering out as you end up throwing the disc because if you if you're behind you like this because your hip went down instead of staying up then in order to actually get the closed hips you need this to have a pretty significant stagger so this the toe is right here so it's behind the heel and that allows me to get that rotational energy which is probably why I was able to still throw relatively far but by cleaning that up becoming more efficient up up down up my stagger is not nearly as prominent and I feel more powerful I feel much more efficient with my energy and I'm not I'm honestly not throwing as hard as I'm doing this so I'm excited to get out to a field after I practice some more reps work on my hyzer anhyzer and flat releases and even though we weren't really focused on grip shoulder coil off arm head placement reach back timing elbow and aiming those are all things that I'm probably gonna have to continue working on throughout this project 100 Series so please subscribe if you'd like if you want to see the full coaching sessions that I do with Josh that is over on my patreon at any tier I can't even imagine how much better I'm going to be at disc golf just from implementing this oh my gosh I feel I can't wait to get to a field I feel like I'm gonna be throwing I'm hoping to be average at 450 you know nice clean 450 I feel like my athleticism is there just got to continue working on the weight room okay if you're interested in working on your forehand as well this series right here was my first coaching session with overthrow as well as what happened to my forehand and how it got so much more consistent and good okay