Basic Technique for the Shot Put By: Mark Harsha Portage High School Girls Head Coach

Goal One: Shot grip and placement 1. Holding the shot The shot is held at the base of the fingers not the palm The fingers are slightly spread apart with the thumb for support. The hand will be bent back in the cocked position when holding the shot. It looks like you are caring a pizza.

2. Neck placement Raise the shot above your head Lower the shot straight down until it is under your jaw Push the shot into your neck Lift your elbow parallel to the floor. Dont squeeze your elbow towards your back Check to see that your thumb is pointing down towards your clavicle The palm should be pointing towards the throwing direction

Goal Two: Delivery of the shot 1. Delivery of the shot Eyes to the ceiling Punch the shot away from the neck Keep the elbow high at all times. Lowering the elbow can cause the shot to be thrown like a baseball and could result in an injury Finish the punch with a flip of the wrist The left side of the body will be stopped and locked to help form the block The left arm will be tucked close to the side of the body

2. Drills used to teach the delivery Wrist flips Use this drill for proper release of the shot. The thrower will stand facing the sector The thrower starts with the shot above his head in his throwing hand The thrower will flip the shot out of his hand

Two arm putts Use this drill for proper release of the shot The thrower will stand facing the sector Place the shot in both hands in chest pass position Check that the hands are behind the shot and the thumbs are down Push the shot out with both hands, make sure the elbows stay high Flip the wrists at the end of the throw This throw can also be done with a medicine ball

Arm strike Use this drill for the arm delivery in the shot. The thrower will be standing tall facing the throwing direction The thrower will place the shot against his neck The thrower will sky the eyes to the ceiling and push the shot away from his neck focusing on driving through the shot towards the throwing area The thrower needs to flip the wrist at the end

Bent knee Use this drill for the arm delivery in the shot and show the importance of legs The thrower will be facing the throwing direction with bent knees The thrower will place the shot against his neck The thrower will sky the eyes to the ceiling and push the shot away from his neck focusing on driving through the shot towards the throwing area While the thrower is pushing the shot out he/she will push up with the legs extending the hips out

Goal three: power position 1. Body position in the power position The thrower will stand perpendicular to the throwing direction The feet position will be shoulder width apart or a little wider with left foot slightly behind the right foot (toe heel relationship) The right foot will be perpendicular to the throwing direction The thrower needs to be in an athletic position The thrower will shift 80% percent of his/her weight onto the right leg The thrower will twist his/her upper body completely opposite the throwing direction. This position from up above will look like an X The chest, knee and toe should be in line with each other The thrower places the shot into his/her neck The left arm will be extended and out from the body with a right angle relationship to the right elbow 2. Throwing from the power position Over exaggerate the use of the legs in the throw especially the hips Sequence of the throw will be legs - hips - back arm Push the weight from right leg to the left leg in an upwards direction When driving up with your legs your right heel (hips) needs to be turned out There will be a stretch reflex reaction between your upper body and lower body The upper body will start coming around As your upper body comes around sweep the left arm around and then bring it tight to your body Stop the left side of your body to aid in accelerating the shot Deliver the shot as mentioned above 3. Drills used to teach throwing from the power position Twists Use this drill for warm-up and to emphasize the importance of the legs. The athlete faces the sector with toes pointed straight Place shot against the neck Bend the knees Twist the body to the right and down Extend legs and hips then throw as explained in the bent knee drill

1-2 drill Use this drill to teach the thrower to keep the shot back on the hip.

The thrower gets into the power position with a shot against the neck On the command of "one" he opens his left arm to the throwing direction and turns his heel out. Check to see if the shot has stayed in place at the back of the ring On the command of "two" the thrower completes the throw sling shot effect

Goal four: glide position 1. Body position in the glide Stand at the back of the ring facing away from the throwing direction Place shot against your neck Put your body in an athletic position facing away from the sector Extend your left arm out relaxed Extend the left leg back towards the toe board Most of the body weight should be on the right leg

2. Gliding into the power position Tap your left leg for balance Draw up the left knee even with the right knee, remember to keep the left leg straight Do not allow your left leg to curl behind the right leg Allow your hips to start to fall Violently extend your left leg towards the toe board, do not lift up with your back Push and then pull your right leg underneath you, it will look like the last part of your body leaving the circle is your right heel 3. Drills used to teach the glide Hip Fall Use this drill to teach the hip fall action in the glide The thrower will start in an athletic position with his right hand up against his neck and his left hand extended out in front The thrower will let the hips fall past his heels Once the hips go past the heels he will pull his legs back underneath him

A drill Use for left leg drive. Start in glide position Drive your left leg towards the toe board close to the ground Straighten your right leg where the only thing is touching is your heel The finished position with your legs will be an upside down Y

Step under Use this drill for teaching the glide. The athlete will first do an A drill On command the athlete will pull the right leg underneath their body turning the right foot at the same time

Step backs Use this for teaching the thrower to travel across the ring The thrower will start in a glide position The thrower will take one step back with his/her right leg to the middle of the ring The thrower will then take another step back with the left leg towards the toe board Make sure the shoulders do not come around The thrower should be ready to put the shot

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Shot Put Drills

For all forms of throwing, use a soccer ball, basketball or light medicine ball. Throwing can be from behind the head, between the legs or around the side of body.

Underhand Toss Reps: 10 throws Purpose Warm the body up properly for any shot put practice or competition

Teaching Points 1. Stand facing landing area. 2. Hold shot in front of body with both hands. 3. Bend knees and throw shot up and out, away from body, using an underhand toss.

Points of Emphasis:

Good extension of arms and legs Deep squat, with explosive drive up through hip

When to Use: Warm-up, in throwing ring

Chest Pass Reps: 5-10 throws Purpose Warm the body up properly for any shot put practice or competition

Teaching Points 1. Stand facing landing area. 2. Hold shot with both hands with fingers behind shot. 3. Push shot out like a basketball chest pass.

Points of Emphasis: Good arm extension When to Use: Warm-up, in throwing ring

Wrist Flips Reps: 5-10x Purpose Warm the body up properly for any shot put practice or competition

Develop strength in wrists

Teaching Points 1. Hold shot in throwing hand, against neck. 2. Cock wrist, elbow behind shot. 3. Flip shot forward using wrist only.

Points of Emphasis: Strong, controlled wrist action When to Use: Warm-up, in throwing ring

Glide to Medicine Ball Reps: 5-10 glides Purpose Develop efficiency in extending leg toward the toe board

Teaching Points 1. Place medicine ball at center of throwing circle. throwing position. 3. Bend the throwing-side knee, transferring weight over knee. 4. Non-throwing leg is relaxed and extended; arm is out to the side. 5. Drive non-throwing leg toward body. 6. Push and glide back toward medicine ball with non-throwing foot.

2. Take forward straddle position, facing back of throwing circle, with sho

Points of Emphasis:

Low efficient leg extension ball is pushed dire forward Focus only on leg action and weight transfer

When to Use: Integrate into entire technique as soon as possible

Putting for Distance Reps: 5-10 throws Purpose Develop complete putting action Develop explosive power in putting action

Teaching Points 1. Push ball from as far back behind body to as far forward as possible. 2. Drive up onto toes and push forward with body.

3. Release ball so that arms are fully extended in front of body and above head.

Points of Emphasis:

Use whole body in this action, not just arms Complete arm extension Weight behind body

When to Use: Once technique work begins

Putting for Height and Distance Reps: 5-10 throws Purpose Develop complete putting action Develop explosive power in putting action

Teaching Points 1. Stretch a rope between two high jump standards, 2M above ground. 2. Stand behind rope and put ball over rope. 3. If successful, take two steps back away from rope and repeat.

Points of Emphasis:

Use whole body in this action, not just arms Complete arm extension Weight behind body

When to Use: Once technique work begins

Glide Drill Reps: 5-10 glides Purpose Warm the body up properly for any shot put practice or competition Develop powerful and explosive glide action

Teaching Points 1. Stand with feet parallel in back of circle. 2. Using a normal glide, drive backward off left foot. 3. Land in power position. 4. Rotate hips and feet on drive back. 5. Keep shoulders square to back of circle, opening up left foot and hip.

Points of Emphasis:

Quick driving action to power position Good rotation of hips and feet to power position

When to Use: Warm-up, in throwing ring

Weight Transfer Standing Throw Reps: 5-10 throws Purpose Develop effective use of the legs

Teaching Points 1. Take straddle position with shot in throwing position. 2. Bend the throwing-side knee, transferring weight over foot. 3. Non-throwing leg is relaxed and extended; arm is out to the side. 4. Shoulders are parallel to ground. 5. Drive weight up and out from throwing side. 6. Rotate hips, transferring weight behind shot release. 7. Thrower is facing direction of throw upon release of shot put.

Points of Emphasis:

Hip rotation progressively increases with proper weight transfer Focus only on leg action and weight transfer

When to Use: Limited use Integrate into entire technique as soon as possib

Push-Throw with the Ball Reps: 10-20 throws Purpose Develop putting arm action Develop coordinated body leg movement

Teaching Points 1. Throw tennis ball against wall with a pushing or putting action. 2. Use body to make throw and extend legs. 3. Push ball with fingertips. 4. Catch ball on rebound from wall and repeat.

Points of Emphasis:

Putting ball, not throwing ball Getting body weight behind put Extending legs

When to Use: Early in season technique work

Push-Put the Ball with Partner Reps: 10-20 throws Purpose Develop putting arm action

Develop coordinated body leg movement

Teaching Points 1. Partners stand facing each other, 2-3 meters apart. 2. Push ball to partner with one- or two-handed push pass. 3. Step toward partner with left leg if throwing with right arm. 4. Keep elbow of throwing arm at shoulder height.

Points of Emphasis:

Putting ball, not throwing ball Don't use a real shot! Getting body weight behind put Extending legs

When to Use: Early in season technique work

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Shot Put - Glide Technique

by Rob Lasorsa, USA Track and Field Mens Shot Development Chairman

SHOT PUT GLIDE TECHNIQUE *ALL MOVEMENTS CONSIDER A RIGHT HANDED THROWER*

GRIP, CARRY, RELEASE DRILL GRIP OBJECTIVE Proper placement of shot in hand DESCRIPTION The shot is placed on the "ball" of the hand. The fingers are slightly spread and placed behind the shot while the thumb is placed on the side of the implement for control. The shot is placed under the chin and against the neck, above the clavicle. The hand is "behind" the shot & not underneath it. Bend at the waist so that the upper body is parallel to the ground. Place the non throwing hand under the shot and the throwing hand on top of the shot. Elbows should be out. Starting from the chest, the shot is "pushed" to the ground by fully extending the throwing arm. The fingers of the throwing hand should "follow through". Facing the throwing direction, place the right knee on the ground. The left arm is extended towards the throwing direction. From its proper position against the neck. the shot is "pushed" in the throwing direction using correct using correct arm extension and wrist action. During the throwing movement of the Kneeling Throw #1 drill, allow the non throwing hand to come towards the non throwing shoulder. Do not allow the shoulders to rotate. Starting in the same position as in the Kneeling Throw #1 drill, rotate the shoulders 90 degrees to the right so that the shot is behind the right hip. "Push" the ball in the throwing direction as in the previous drill. The shoulders will naturally come to the front without forcefully rotating.

CARRY

Proper placement of shot against the neck

THROW INTO THE GROUND

Proper arm extension and hand "follow through"

KNEELING THROW #1

Proper arm extension and hand "follow through"

KNEELING THROW #2

Proper throwing arm and non throwing arm action.

KNEELING THROW #3

Proper throwing arm action from a longer

SEQUENCE OF MOVEMENT DRILL KNEEL TO STAND #1 OBJECTIVE Concept of throwing from the "ground on up" (using the lower body before the upper body) Concept of using the lower body before the upper body from a longer "Push" position DESCRIPTION From the Kneeling Throw #1 drill position, stand up by fully extending the legs. Execute a proper release from this position. From the Kneeling Throw #3 drill position, stand up while keeping the shot behind the right hip and upper body 90 degrees to the right. Execute a proper release from this position.

KNEEL TO STAND #2

POWER POSITION DRILL RIGHT FOOT TURN #1 OBJECTIVE Proper movement of the right foot DESCRIPTION Stand 90 degrees to the right of the throwing direction with the shot placed against the neck and the non throwing arm extended. Turn the right foot inward (which will cause the right hip to face towards the throwing direction) while keeping the upper body in its original place. Perform the same action as in Right Foot Turn #1 drill. Execute a release after the right foot can not turn anymore.

RIGHT FOOT TURN #2

Proper movement of the right foot

LOWER BODY TURN

Proper turning movement of From the Right Foot Turn #1 drill the lower body starting position rotate the upper body and left foot an additional 90 degrees to the right. The right foot remains in its original position. From this position, the right foot initiates the movement by turning inward. Keep the upper body "back" as long as possible so that the lower body can "lead" the throw. Once the lower body is turned to the front and the left foot is firmly planted on the ground, execute a release.

POWER POSITION (cont.) DRILL RIGHT LEG EXTENSION OBJECTIVE Proper right leg extension DESCRIPTION From the Right Foot Turn #1 drill position, lower the body over the right foot by bending the right leg. The only part of the left foot that is in contact with the ground should be the big toe. Extend the right leg without turning the right foot. From a side power position, forcefully extend the right leg while the right foot is turning inward. Feel the legs and hips work independently of the upper body. Once the lower body is fully extended and turned to the front, execute a release while the left foot is firmly planted on the ground. From the Side Standing Throw drill position, rotate the upper body an additional 90 degrees to the right. The right foot remains in its original position. Execute the same movement with the lower body as in the Side

SIDE STANDING THROW

Proper sequence of movements

FULL STANDING THROW

Proper sequence of movement from the power position

Standing Throw drill. Perform a proper release at the front. MOVEMENT ACROSS RING DRILL LEFT LEG EXTENSION #1 OBJECTIVE Maintain proper weight distribution DESCRIPTION From the Full Standing Throw drill position, bring the left foot next to the right. Extend the left leg back to its original position while keeping the shoulders back. Do not shift weight towards the front as the left leg is extending. Execute the same movement as in the touches at the front of the ring Left Leg Extension #1 drill. Once the left foot touches, perform a standing throw from the power position. Allow for continual movement without a hesitation in the power position. From the Right Foot Turn #2 drill position, walk backwards. Keep the shoulders back as the lower body stays "active'' (90 degrees). While keeping the knees bent, execute the same movement as in the Backwards Walk #1 drill. From the Right Foot Turn #2 drill position, lower into the legs. Step back with the left. Pull the right leg underneath the upper body and then extend the left leg towards the front of the ring so that a power position is obtained. Keep the shoulders back during the whole drill.

LEFT LEG EXTENSION #2

Proper movement once the left foot

BACKWARDS WALK #1

Backwards movement

BACKWARDS WALK #2

Backwards movement while staying low Backwards movement into the power position

BACKWARDS STEP #1

BACKWARDS STEP #2

Backwards movement into a Execute the same movement as throw in the Backwards Step #1 drill. Once the left foot touches in the front of the circle, perform a standing throw from the power position. Allow for continual movement without a hesitation in the power position. Explosive backwards movement From the Backwards Step #1 drill position. Step back with the left foot, hop into the air off the left foot, pull the right leg

BACKWARDS HOP #1

underneath the upper body, and extend the left leg in order to land in a proper power position. BACKWARDS HOP #2 Explosive backwards movement into a throw Execute the same movement as in the Backwards Hop #1 drill. Once the left foot touches at the front of the circle, perform a standing throw from the power position. Allow for continual movement without a hesitation in the power position. Stay in a "double support" base (do not reverse) once the shot is released. Starting at the back of the ring, face the back with both feet together. The shot is placed properly against the neck and the non throwing arm is extended. Step back with the right foot while turning it inward 90 degrees. Bring the left foot to the front of the circle while sinking over the right leg in order to obtain a proper power position. Execute the same movement as in the Backwards Step #3 drill and continue into a throw once a power position is properly obtained.

BACKWARDS STEP #3

Turning the lower body to an "active'' position while moving

BACKWARD STEP #4

Turning the lower body to an "active" position and continuing into a throw.

GLIDE DRILL ONE FOOT HOP ON LINE OBJECTIVE Turning the right foot DESCRIPTION Balance on the right foot while standing on a line. Take a small, backward hop off the right foot while staying on the line. Each time a hop occurs, turn the right foot inwards 90 degrees to get the right leg and hip in an "active" position. The shoulders should stay back while the right foot is turning. Hold onto a fence with both hands. Arms are outstretched. Balance on the right foot. Hop upwards off the right foot, turning both hips 90 degrees while in the air. Bend the right knee at

FENCE DRILL #1

Keep upper body back while lower body becomes "active"

landing in order to achieve a power position. FENCE DRILL #2 Keep upper body back while lower body becomes "active" Start in the same position as in Fence Drill #1 except place the shot against the neck and only hold onto the fence with the non throwing hand. Perform the same action as in the previous drill. Start in same position as in Fence Drill #2. Bring the left knee next to the right knee and then extend it back to its starting position. Start in same position as in Fence Drill #3. Again bring the left knee next to the right knee while simultaneously bending the right knee so that the hips are moving back and down slightly. Start and perform the same movements as in Fence Drill #4. Once in the slightly seated position, simultaneously extend the left leg back towards the ground and hop upwards off the right foot. Turn the lower body 90 degrees in order to get it "active." As the right foot lands, allow the body weight to sink over a bent right knee so that a power position is achieved. Hold onto the fence during the whole action. Perform Fence Drill #5. Once in the power position, let go of the fence and take a standing throw. Start at the back of the ring and perform an action similar to Fence Drill #4. This time, the right foot will hop slightly up and back . Once the right leg is extended, "pull" the right knee back underneath the upper body in order to land in a correct power position. Both feet should land on the ground

FENCE DRILL #3

Left leg extension

FENCE DRILL #4

Start of movement at the back of the ring

FENCE DRILL #5

Beginner's glide movement

FENCE DRILL #6

Beginner's glide movement to a throw

GLIDE STOP

Glide movement

approximately at the same time (the right foot may land slightly before the left foot). GLIDE, STOP, & THROW Glide Movement to a throw Perform the Glide Stop drill. After landing in the power position, take a standing throw. Perform the Glide, Stop, & Throw drill without hesitating in the power position. As soon as the feet land in the power position, proper action of the lower body must take place while keeping the shoulders back as long as possible. Stay in a "double support" base (do not reverse) after the release.

FULL THROW

Total Shot Putting movement