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

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