Phase 4 of 7 — Forehand (RHFH)
Plant
Goal: Plant your front foot firmly to create a solid base. This brace — planting so your lower body stops while your upper body keeps rotating — transfers ground-up energy into the throw.
Beginner Tip
Plant first, throw second. If your foot isn't down before your arm starts moving, you're throwing with only arm strength.
Key Actions
- Step forward and plant your lead foot pointing toward the target or slightly closed.
- Stack your weight over your plant leg with a slight knee bend to absorb the momentum.
- Keep your hips facing sideways (closed to the target) — they haven't fired yet.
- Your throwing arm should still be loaded back, ready to swing.
Focus Points
- Your plant knee should feel stable, not collapsing inward or wobbling.
- Think of your front leg as an anchor — firm but not locked stiff.
- Your hips should feel coiled and ready to unwind toward the target.
Common Mistakes to Avoid
- Starting your arm swing before your foot is planted — this leaks power.
- Planting with a straight, locked-out leg, which jars your body and hurts your knee.
- Letting your hips open early toward the target before the arm is ready.
Head & Gaze
Head stays centered over your plant foot, eyes still on the target. Keep your chin level — don't tuck it down.
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