>From my experience a good warm up and technique are the fundimentals of not getting a
>sore arm.
i used to throw from the shoulder and arm, where all my power came from.I changed to a
different throwing technique much the same as
joe wurtz techniquie where it is the rotation of the body axis rather than movement
form the arm that contributes the most power
from the throw.
wrming up is important not to over stretch mussles so i do 1/2 power throws building
up to 3/4 throws over say 10 throws then start
giving it what for.
the only mussle i hurt these days is my groin when it stretches from planting my foot
and rotating on it.
Carl Strautins
Down Under
> Bill,
>
> I too am very new to this. Have gone out just a couple of times. Here is
> what I have done.
>
> I have an elevator preset, but it is a switch that is not spring loaded. (I
> just got an 8UAFS so I hope to solve that problem.) However, I do not use
> it right now. I just want to work on throwing. Mostly, I just take one
> step then go into the cross step to throw. This gets me into position and I
> can concentrate on my arm motion. Here I play with arm position through the
> throw, keeping it straight, bending the elbow slightly. Bend elbow at the
> beginning or at the end type of thing. I also am trying to notice hand
> position and deflection at release. I don't throw hard, but throw
> consistently.
>
> I also am throwing at different angles, but not directly. I don't say I am
> going to throw it up, I say something like, this throw, I am going to keep
> my elbow almost straight all the way through, then look at what happens.
> Right now I notice that if I keep my elbow pretty straight, my plane tends
> to come off my hand going at a 45 degree angle. I think my hand position
> has something to do with it, along with finger position on the skegs. I
> haven't found the position out yet, but I am feeling there is a position for
> me where my momentum will push the plane skyward like in a similar mannner
> as if I were using tail deflection. As I said, I am just learning, trying
> to get a feel for it all.
>
> Another very good thing to practice is throwing into the wind with a slight
> angle to your hand to get a plane to bank right or left. You want to launch
> into the wind to help you get height, but thermals pull the wind to them so
> quite frequently you have to quickly vector your plane in a downwind
> direction after launch. Try figuring out what is the best way to get your
> plane high (for a given effort) and going in a downwind direction.
>
> The goal is to change one thing at a time, picture what you think will
> happen, then see if it you were correct. If you get something unexpected,
> repeat the same task several times to see if there wasn't another variable
> in play. The goal here is not only to learn the right way of doing
> something, but all the ways of doing it. When a person gets tired, they
> don't always throw the same way as they started out. Your plane veering to
> the right on launch may not be as much the plane as you twisting your wrist
> a different way because you are tired.
>
> If you can follow a process, do one thing at a time, and test the results,
> you can gain experience VERY quickly. You could learn more in an afternoon
> that most people would learn in a month or more.
>
> Things to do to make it interesting: I throw into the wind then circle the
> plane around me (360) rather than 180. Practice getting a feel for the
> time. Throw it counting to 10 and catch it on 10. Try 15 and 20. The goal
> is to get a feel for your approach from every angle. What surprised me was
> how short 10secs is. I mean it is a light toss and a quick loop. Getting a
> sense of time is very important in HLG I have heard. Being able to keep a
> good clock in your head is key. Practice with a stop watch. Count to 10
> and time yourself. How close to a minute can you get? Once you get a feel
> for the time, give yourself tasks. Like I will do 10 - 15 second flights in
> a row. No, oh that one was bad I won't count it. Be rigorous. Score
> yourself. Also, once you have a favorite one, do that one an a variety of
> conditions. I mean if you can do 10 - 15 sec flight in 5mph - 7mph, what is
> the same task like in 10 - 15 mph. Pick one that you like and that presents
> a different challenge in different conditions.
>
> The last thing, is don't throw for more than 10 or 15 minutes at a time
> without some sort of break. From what I can tell, at competitions rounds
> are like 8min or 10min each. Throw for a bit, then relax, stretch a bit.
> Also, many people will throw until their arm gets tired. "Oh, feeling a bit
> sore, think I will stop now." Stop BEFORE that, when you are still feeling
> good. If you feel soreness the next day in it, you did too much. The body
> takes a couple of weeks to begin to adjust to new routines. Give it the
> time, build up slowly at the beginning. Once your body has adjusted, you
> will notice you will be able to improve faster than if you tried hard at the
> beginning. I have coached a lot of athletes. The first part of every
> season starts out with drill work. The goal is to get the movement perfect
> not break down the body. Nothing is hard, no one is tired at the end. You
> just have to give the body 2 to 3 weeks to adjust. I know I have gone on a
> bit on this point, but I have seen a lot of injuries in my time and if I can
> help anyone here break into HLG and not hurt themselves doing it, all the
> better!
>
> Good Hunting,
>
> Jim Cubbage
>
> -----Original Message-----
> From: Bill Harris [mailto:[EMAIL PROTECTED]]
> Sent: Thursday, September 14, 2000 11:15 AM
> To: RCSE
> Subject: Re: [RCSE] Handlaunch Shoulder Syndrome
>
> I must be making some progress with HLG-- my shoulder and elbow are getting
> sore. I've been throwing an hour or two on Saturdays/Sundays and trying for
> a few minutes to a half hour on weekdays over the past three weeks.
>
> Flying the DJ Aero Chrysalis.
>
> I have been concentrating on getting a "good" setup, throw and followthrough
> (or at least what I perceive as "good", being self-taught for now). I've
> not programmed an elevator launch preset on purpose so I can pay attention
> to getting a solid horizontal throw. I have been putting a bit of "english"
> on the throw so it does throw "up" a bit so I can fly the plane.
> Generally, I get about 15' altitude and about 40' out where the plane
> transitions from being thrown to gliding. From there I'll bring the plane
> around 180 deg and catch it or land near my feet. And then throw again.
>
> One "problem" is that I usually end up HLGing in a moderate 5-7 mph wind and
> it's a "bear" to bring the plane around back to me in the wind at low
> altitude-- the airspeed and penetration just ain't there.
>
> But this initial practice has been good to give me a feel for throwing. And
> as time wears on I'll work on new throwing routines and, hopefully, get
> better at it. In a little while, once I get my throwing style established,
> I plan to visit my chiropractor, who does sports medicine, and get an
> evaluation of the mechanics of my throwing technique. Or sooner, if the arm
> gets real sore. :)
>
> What sort of a throwing practice routine would you (all) recommend? The
> throw-circle-catch-throw routine is OK, but may become uninteresting
> eventually. ;)
>
> BTW, I've been directed to a WebSite on throwing "The Wonderful World of
> Throwing", which is javelin-oriented, but applicable to what we do:
>
> http://www.u.arizona.edu/~banken/javelin.html
>
> Take care,
>
> --Bill
>
> On Tue, 12 Sep 2000 17:45:40 -0400 "Tom H. Nagel" <[EMAIL PROTECTED]>
> wrote:
>
> This Spring and summer I made a serious attempt to learn how to fly HLG.
> What I learned was all about shoulder strain.
>
> The XC Nats might have had a hand in it. My job on the XC team was to
> throw the monster plane.
> "So, what do you do on the XC team, Nagel?"
> "I throw up."
>
> Anyway, the right shoulder got so bad I was having trouble combing my
> hair and using the remote for the garage door opener. It was getting close
> to the proverbial "Can't find his ass with both hands" situation. One of
> the hands wasn't working. Is that an excuse?
>
> I suspect that I am not alone in this problem, and I have been
> researching treatments. So here is a three step program to cure Handlaunch
> Shoulder Syndrome that seems to be working for me.
>
> A. Make a minor modification to your HLG, to help prevent further injury.
> Carefully locate the CG on the fuselage, and make a small mark at that
> point. Drill a hole in the bottom of the fuse 1/4" ahead of that point and
> install a little towhook.
>
> 2. Naproxen, two tabs twice a day.
>
> III. A series of four very low impact and simple exercises.
>
> -- bend over so your torso is more or less horizontal, let your arm
> hang down and gently swing your extended arm around in a circle, going first
> clockwise 12 turns and then counterclockwise 12 turns. Don't do anything
> that hurts. Each day, add a few circles.
>
> -- stand up and pretend you are using the arm on one end of a crosscut
> saw--12 or so push-pulls on the saw. Each day add a few saw cuts.
>
> --hold your arms to your sides and gently flap like a bird. If you are
> a severely wounded bird, like I was, just flap a foot or so up from your
> side, and do 12 or so flaps. Each day flap the arms a little higher and a
> little longer.
>
> --shrug your shoulders, and from time to time pretend you are trying to
> hold a soccer ball between hour shoulder blades.
>
> Tom Nagel
> Columbus, Ohio
>
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