I know alot of folks I teach have trouble with the "pause" so I try to never really talk about it as a part of the throw. Hence why I try to never use the terms pull or spin, as folks take those very literal. I teach the bent elbow as a forward push. The water bottle and some other home made devices helped me, and I have seen really good results in teaching it to others. I try to teach what you call the hammer first(to tourney AMs). then over time as they develop a good base, I go into understanding the shoulder as a guide to set up the pocket. Then once that shoulder slows, we move into getting the extension through the zone. Devices similar to the water bottle are great for this, much better than a towel.
The change in direction happens very fast but its effortless when you understand how and why it needs to be timed. I think the issue is there is never an actual definitive "pause" until you have the right quality and number of reps in. Im at the point where I can feel the disc as it goes through the final power arc. The setup to get to the power zone is muscle memory, when I'm in it I feel the split pause as I staring to unload followed by the arc and extension through the final zone. It's a really sixth sense type of feeling when I can actually feel every bit of the disc weight as I manipulate it. In my mind everything is just a set up to get me to extend forward.
It's my feeling that teaching people literal terms, like pull, pause and spin, gives them a word to latch onto. If I told them pause, then pull, then spin...those terms are easy to visualize and take literally as the motion. I'll really only use those terms with a student when they have a good enough base to know the words are loose terms. Teaching people to move forward(not spinng around) to set up a shift->arc has seen better results
I think it's an uphill battle with these terms because the you always here phrases like "nice pull"
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