While mechanics are crucial to the disc golf throw, it's important to have your body in shape to throw. Talk about conditioning and injuries here.
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Stretching is good and ice is good. Stretching after icing is not always good. When the tendons are cold they get more brittle and stretching (at least hard) might cause new damage.
Good luck with the new course.
Flat shots need running on the center line of the tee and planting each step on the center line. Anhyzer needs running from rear right to front left with the plant step hitting the ground to the left of the line you're running on. Hyzer is the mirror of that.
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