How to Hold the Shot Balance between fingers and palm Balance between fingers and palm of hand of hand Relaxed hand, don’t grip too tight Relaxed hand, don’t grip too tight Where to hold shot on the neck for Where to hold shot on the neck for a glider and for a spinner a glider and for a spinner Hold shot between neck and hand, Hold shot between neck and hand, don’t rest it too much on the don’t rest it too much on the shoulder shoulder
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How to Hold the Shot Balance between fingers and palm of hand Balance between fingers and palm of hand Relaxed hand, don’t grip too tight Relaxed hand,
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How to Hold the Shot
Balance between fingers and palm of handBalance between fingers and palm of hand Relaxed hand, don’t grip too tightRelaxed hand, don’t grip too tight Where to hold shot on the neck for a glider Where to hold shot on the neck for a glider
and for a spinnerand for a spinner Hold shot between neck and hand, don’t Hold shot between neck and hand, don’t
rest it too much on the shoulderrest it too much on the shoulder
Release into Ground
Good for warming up Good for warming up handhand
Throw straight down Throw straight down into groundinto ground
Keep elbow above Keep elbow above shotshot
Work on release of Work on release of fingersfingers
Release Drill for Height
Use legs to get more Use legs to get more heightheight
Develop timing Develop timing between leg and arm between leg and arm extensionextension
Work on proper Work on proper release of fingersrelease of fingers
Seated Release Drill
Introduces throwing Introduces throwing perpendicular to force perpendicular to force of gravityof gravity
Work on free arm Work on free arm motionmotion
Good drill for getting Good drill for getting in lots of repsin lots of reps
Throw off Neck
Warm-up drill before Warm-up drill before throwing in the ringthrowing in the ring
The net step after the The net step after the seated release drillseated release drill
Works on throwing Works on throwing the shot while the shot while transferring weight transferring weight from drive to block legfrom drive to block leg
Stand-throw Teaching Progression: 1 Arm OnlyArm Only Keep elbow up Keep elbow up
and push and push
through the through the
shotshot
Stand-throw Teaching Progression: 2
Arm & trunk Arm & trunk togethertogether
Turn trunk 90 Turn trunk 90 degrees, and keep degrees, and keep elbow upelbow up
Stand-throw Teaching Progression: 3 Arms, trunk & legs Arms, trunk & legs
togethertogether Bend knees Bend knees
slightly, turnslightly, turn
trunk 90trunk 90
degreesdegrees
Stand-throw Teaching Progression: 4 Same as step three but Same as step three but
more explosivemore explosive Jump into throwJump into throw
Step Back into Stand-throw: Step 5
Heel-toe alignmentHeel-toe alignment Balance on the outside Balance on the outside
of the ball of the right of the ball of the right footfoot
Weight on the outside Weight on the outside of the ball of the right of the ball of the right footfoot
Right knee over right Right knee over right toetoe
Double Pivot with Hands on Hips
Hands on hips stop the Hands on hips stop the upper body from upper body from initiating the initiating the movementmovement
Square up to face Square up to face toward the throwing toward the throwing areaarea
Double Pivot Drill with Stick
Double Pivot through Power Position with Stick
Double Pivot Drill with Med Ball
Stand-throw with Non-Reverse
Difference between Difference between stand-throw for glide stand-throw for glide versus spinversus spin
Step-over Drill
Chase out after shot Chase out after shot over the toe boardover the toe board
Reverse Drill with Hands on Hips
“False reverse” for Glider
Finish extension Finish extension before switching feetbefore switching feet
Stand-throw with Reverse
Finish extension Finish extension before reversebefore reverse
Don’t watch shotDon’t watch shot Keep head neutral Keep head neutral
during delivery and during delivery and reversereverse
A-Drill
Keep shoulders closedKeep shoulders closed Reach for right toe Reach for right toe
with left handwith left hand Don’t collapse left Don’t collapse left
kneeknee Open up hipsOpen up hips
Crouch and Stop
Repeat movement and Repeat movement and keep balancekeep balance
Keep hips over right Keep hips over right ankleankle
Glide and Stop with Stick
Square up and push Square up and push press stick after press stick after landing in power landing in power positionposition
Towel Drill for Shoulders
Hold on to towel with Hold on to towel with left hand while doing left hand while doing glide and stopglide and stop
Do this drill to help Do this drill to help keep shoulders closed keep shoulders closed during movement during movement across the ringacross the ring
Glide and Stop with Med Ball
After showing After showing proficiency with this proficiency with this drill, move on to glide drill, move on to glide and stop with shotand stop with shot
Full Throw with Stick
Full Throw with Med Ball
Half-turn with Hands on Hips
Keep weight over Keep weight over pivot footpivot foot
Keep knees together Keep knees together while turningwhile turning
Initiate rotational Initiate rotational movement with lower movement with lower bodybody
Half-turn with Stick
Half-turn with Med Ball
Half-turn with Shot
Step-in with Stick
With stickWith stick With med ballWith med ball With shotWith shot
Step-in with Med Ball
After this drill is After this drill is mastered you can go mastered you can go on to a half turn with on to a half turn with the shotthe shot
South African with Stick
With stickWith stick With med ballWith med ball With shotWith shot Emphasize more right Emphasize more right
leg sweep than with leg sweep than with step-instep-in
South African with Med Ball
South African with Shot
360-degree Drill
With stickWith stick With med ballWith med ball With shotWith shot Keep sweep leg no Keep sweep leg no
more than 3-5 inches more than 3-5 inches above the ground above the ground during the turnduring the turn
360-degree Drill with Cone: Part 1
Reach for cone with Reach for cone with sweep leg while sweep leg while keeping shoulders keeping shoulders parallel to groundparallel to ground
360-degree Drill with Cone: Part 2
Sweep right leg out Sweep right leg out and around cone while and around cone while keeping shoulders keeping shoulders parallel to the groundparallel to the ground
450 Turn to South African Drill
Work rotation through Work rotation through 360 degrees360 degrees
Maintain balance over Maintain balance over pivoting feetpivoting feet
Full Turn to Power Position
Square up and push Square up and push press stick in power press stick in power positionposition
Full Turn to Power Position: Different Angle
Full Turn to Power Position with Shot at Chest Use med ball as wellUse med ball as well This drill should be This drill should be
easier to do than when easier to do than when holding the shot holding the shot underneath the neckunderneath the neck
Full Throw
Rhythm slow to fastRhythm slow to fast Shoulders level Shoulders level
coming out of the backcoming out of the back Land with proper heel-Land with proper heel-
toe alignmenttoe alignment Shoulders back when Shoulders back when
landing in power landing in power positionposition
The Complete Shot Put Video
Available from Coaches ChoiceAvailable from Coaches Choice