The rotational technique is an outstanding way to propel a shot put a great distance. In teaching the glide, I feel that it is important to emphasize a couple of key points. The following drills will help to develop these skills. Two arm putts– Use this drill for proper release of the shot a) The thrower will stand facing the sector b) Place the shot in both hands in chest pass position c) Check that the hands are behind the shot and the thumbs are down d) Push the shot out with both hands, make sure the elbows stay high e) Flip the wrists at the end of the throw f) This throw can also be done with a medicine ball •Lift and Agility •Teach grip and release (if they can keep the elbow up and put the shot from the get go, life is easier everywhere else –hard to do without hips, so we use soft balls to start kids out). It teaches the balance and strength needed for an athlete to gather their body with the correct alignment before they drive off the power leg from the back of the ring. After that introductory period, it is always better to mix drills with full throws. The Wall Glide #2 drill is similar to the Wall Glide #1, except the athlete’s hands can leave the wall. Video 3. The key points are that the athlete keeps their power foot flat for balance and they should have a long left arm to counterbalance the extended left leg. ROTATIONAL SHOT PUT DRILLSPower or Stand ThrowNon -ReverseReverseWheel DrillSouth African DrillFull ThrowsThanks Sam I then place old yoga mats on the floor so the board wont slide. GLIDE SHOT PUT DRILLS AND. I will be happy to share. I hope you have found this article helpful. To teach it well it requires a firm knowledge of all the various stages and some bio-mechanics Also, I like the athlete to come off their heel. Use it only after an athlete develops proper mechanics and strength in the back of the ring, and only with more accomplished athletes. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. This is my first year coaching at a new school and the kids haven’t had a real throws coach in forever. This drill also helps to reinforce the timing with which the left leg initiates the glide. THROWING PROGRESSIONS BY JOHN SMITH SOUTHERN ILLINOIS UNIVERSITY. As a result, my athletes got really good at drills but did not develop as fast as I would have liked with the entire movement. The Chair Glide drill uses a chair to help the athlete perform a more forceful Wall Glide #2. This helps the athlete feel the “X” tension that is created as the shoulders keep facing back while the hips face sideways, or open up. b) The thrower will take one step back with his/her right leg to the middle of the ring. GLIDE SHOT PUT DRILLS AND. The shot is held at the base of the fingers, not the palm. I learned over time that I first needed to teach the drills so the athletes could get better at individual parts of their throw. I think they need to know the big picture of how the glide should look before I can break it down into individual pieces for them. They must learn to stay low and focus on getting the foot under them in a proper position. Video 13. Drill Description: Stand straight up and cradle the shot put under the chin. Rotational Technique: Shot Put & Discus The essence of the rotational shot put technique is very similar to the spin for discus. One of my favourite shot put drills to use when coaching young athletes is what I call the “shot put slam”: This simple drill has proven more effective for me than any other in assisting young athletes to learn how to drive the shot away from the neck and propel it off the fingers. The athletes try to “put” a heavy weighted metal ball as far as they can. The palm should be pointing towards the throwing direction. Over exaggerate the use of the legs in the throw especially the hips. Drills and partial movements can help the coach and the athlete highlight and concentrate on particular areas of technique, but the priority for young athletes should be learning rhythm and flow between the five phases. This ensures that the hips stay over the power leg. While I start off teaching my athletes the glide at the beginning, for the reasons I mentioned above, I still do rotational drills with them to see if they have a natural feel for the movement. The drill helps them to learn to stay low and not rise up as they move through the ring. If the hips are not over the power leg (they usually drift to the front of the ring when the block leg is drawn in), the athlete will not be able to drive properly out of the back of the ring. Two arm putts– Use this drill for proper release of the shot a) The thrower will stand facing the sector b) Place the shot in both hands in chest pass position c) Check that the hands are behind the shot and the thumbs are down d) Push the shot out with both hands, make sure the elbows stay high e) Flip the wrists at the end of the throw f) This throw can also be done with a medicine ball a) The thrower will start in an athletic position with his right hand up against his neck and his left hand extended out in front. Keep the elbow high at all times. Apart from traditional styles, new rotational styles were introduced in the sport due to increasing popularity. Coach Young Athletes to Perform an Effective Shot Putting Arm Action. a) The thrower will be facing the throwing direction with bent knees. A few more drills from gliders. To help rectify this problem, you can place a medicine ball behind the athlete for them to kick out at. Hold the ball at the hip opposite the wall. This is the same as Wall Glide #1, but this time the hands can leave the wall. Then, cup the shot with your fingers and thumb along the back of the ball without letting the ball touch your palm. The Step Back Power drill does many things for the athlete, including helping them feel what it’s like to load the power leg in a glide and develop a fast-acting power foot. Do not allow your left leg to curl behind the right leg. This helps them prepare for proper balance and position in the back of the ring. The clinic was nearly seven hours long with a 45-minute lunch break. By using med balls, I have found that it helps the athlete focus on proper lower body movements since the upper body is occupied with the med ball. Thrower transfers 80% of bodyweight onto the ball of the right foot, with the torso rigid and hips under the thrower. THROWING PROGRESSIONS BY JOHN SMITH SOUTHERN ILLINOIS UNIVERSITY. But the rotational technique is not for everyone. The athlete goes through the proper sequence of setting up the glide, and then they try to perform a perfect glide landing correctly in the power position. Most world-class male throwers, including 2009 World champion Christian Cantwell, employ the rotational shot put technique. If the athlete rises up or doesn’t get their foot in a good position, they will not be able to complete the second glide. This is a great drill for developing proper form for the entire glide. During this clinic, the speakers talked for five hours and 15 minutes about rotational throwing. To begin, stand sideways at the back of the 7 foot circle you’re throwing from. For the approach, you can choose between two basic methods for throwing the shot put, spin or glide. Video 15. When you’re just learning shot put, use a 4-8 pound shot to reduce the chance on injury. I also show them David Storl’s and Al Feurbach’s techniques because I want to expose them to different styles. He has also served as president of the Illinois Track and Cross-Country Coaches Association and is a member of their Hall of Fame. Video 4. Rotate … Coach Aikens is a retired teacher who coaches the throws at Central High School in Burlington, Illinois. Power Position: The thrower will shift 80% percent of his/her weight onto the right leg. Video 9. Athletes who come off the ball of their power foot will either hop across the ring or have a difficult time getting their foot into the proper underneath position. Among the topics covered: The ring and the rules ; Proper footwear ; Grip, placement, and release ; Positioning of the elbow ; Shot-put techniques (shot long, long shot… This assists the thrower in developing the proper alignment of hips over the power leg foot when they enter the crouch position in the back of the ring. This Friday Five is with Rob Campbell, a strength and conditioning coach with the Detroit Red Wings. While coaching the throws for over 35 years, I have had the honor of coaching both successful rotational throwers and successful glide throwers. Shot Put Drills Drill #1 – Teaches athletes to drive the right leg (sweeping leg) forward to generate power on the throw Drill #2 – Athletes get in a sitting “V” position where they … The thrower will stand perpendicular to the throwing direction. When I teach each drill, I explain where and how it fits into the larger scheme of the throw, says @JimAikens. The Power Leg Pull drill helps the athlete develop the concept of coming off the heel of their power foot in the back of the ring, and turning the foot slightly so they land on the ball of the foot. While at Fremd, his throwers have won four state championships and 16 other state medals. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, … This gather is important in order to properly load the power leg so the athlete can drive off of the power leg and get across the ring. I have spoken about the glide at several track clinics around the country and, when I do, I seem to spend most of the time speaking about the power throw (stand throw). There are some kids who just take naturally to the rotational technique, but there are a large number who don’t. It requires strength and sound footwork during the approach. Video 17. If the athlete drives off of their toe, they usually push up and hop across the ring. This, as we know, is not a good thing. The right foot will be perpendicular to the throwing direction. Where does the power come from to move your body from the bent over power position to the upright position and around the blocking left leg? Video 6. Remind your athlete to bend at the waist and keep their hips over the power foot. Again, I want to emphasize that this is for more accomplished athletes. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. Stand perpendicular to a wall. Video 16. Instead, consider why Ryan Banta recommends it and how he uses it. Warm-Up Drills for Shot Put. Not exactly the same because of the implement and size of the ring. This is much like a rotational thrower developing the proper shin and thigh angle out of the back of the ring, as a result of being on balance in the back of the ring, and then going around their left side as they drive in to the center of the ring. The underhand toss, chest pass, and wrist-flip drills help warm up and prepare your body for the motions of shot put. Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg. Often, when first starting out, the athlete will let their weight shift too far toward the toe board, which takes their weight off their power leg. b) The thrower will let the hips fall past his heels. They should also slightly round their back. No Practices? In the video clip below nationally recognized throwing coach Larry Judge shows you variations of medicine ball drills that he used to train throwers. For this, they simply start in the power position and then move their power foot to their blocking foot. Instead of curling their leg in and going knee to knee, have them extend the left leg so it doesn’t aid in the movement across the ring. Your email address will not be published. Instead of curling their leg in and going knee to knee, the athlete extends the left leg so it doesn’t aid in movement across the ring. All the work is done by loading and driving off of the power leg. This is a nice drill to follow the wall glides. Details, by Mark Harsha, Portage High School Girls' Head Coach. As your upper body comes around sweep the left arm around and then bring it tight to your body. If you do require some different and unique S&C for shoulder stability and strength. I usually have them do six with the band and two without the band and then repeat the set. The ONLY person I have ever seen that used both legs to push up against the shot was Brian Oldfield. You should lower your body slightly and shoulders are square to the rear. The T Position Drill helps athletes build the strength & balance needed at the start of the throw, says @JimAikens. Please contact the developer of this form processor to improve this message. Shot Putt Training Program. Unseating is the hips falling backward towards the front of the ring. In the English language it is common to use the term "shot put" to refer to both the shot itself and to the throwing motion. The only issue is that it is a bit of a pain taking the TheraBands off and putting them on again. Notice how the hips are stacked over the power foot. The other point of emphasis in this drill is to work the hips around while keeping most of their weight on the power leg. This drill helps the athlete develop the concept of coming off of the heel of their power foot in the back of the ring, and turning the foot slightly so they land on the ball of the foot. What I often find happens is that after a year or two of throwing glide technique, they have developed the necessary skills to perform the rotational technique. It helps the athlete work on keeping their upper body back and not opening up during the movement, which is a very common mistake for many gliders. Once an athlete establishes a basic pattern for their throw, it’s OK to let them experiment with variations that may work better for them. It’s inexpensive and works well. Believe me, there is a little more to it than that. When pushing the medicine ball away from you, you’re strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Coach Aikens has coached the throws since 1983, and has been the head coach at William Fremd High School in Palatine, Illinois, since 1990. I have a story for you. Shot put and discus training programs at the start of the season are designed to develop basic skills with medicine ball throws, low impact plyometrics and event specific technical patterns. 1-2 drill – Use this drill to teach the thrower to keep the shot back on the hip. Walking glide shot put throw Shuffle- shuffle- half turn discus throw multiple glides with a barbell Each of these works well in perfecting certain aspects of the glide throw that an athlete may need to improve upon. The athlete doesn’t move very far off the wall, and they keep their hands on the wall. For more information on Jim Aiken’s education, feel free to visit his CoachTube lessons on Learning Rotational Shot Putting and Advanced Drills for Rotational Shot Put Success. I believe that one reason more college and post-collegiate throwers use the rotational technique is that they have all year to do work and develop that technique. To help the athlete improve on specific aspects of the throw, I use the Step Back Power, Banded Glide, Mini Glide and Double Glide drills. Coach Derek Hansen looks at some possible new approaches for this annual event that’s so important to players, agents, and combine preparation professionals. Shotput Workouts. The Mini Glide drill helps athletes develop the power leg drive necessary for the glide. It has given me the necessary skills to combine with my S&C to coach a talented your lad we have at my school. First, it is important to start in a balanced position and to load the power leg (the leg that you push and drive off of in the stand throw). •Drill Work •Glide Drills •Jump and Turn, Chair sits –Pit sits •Gather, Sit, Kick! Once they achieve the proper position, they can perform a stand throw. {{#message}}{{{message}}}{{/message}}{{^message}}Your submission failed. Shot put: Shot put is a field event. a) The athlete faces the sector with toes pointed straight. Shot put training programs at the start of the season are designed to develop basic skills with medicine ball throws and develop the proper technical patterns with drills for the glide and rotational shot put technique. The thrower places the shot into his/her neck. https://trackandfieldtoolbox.net/field-events/shot-put-progression-drills I usually have them do six with the band and two without it, and then repeat the set. Muscles Targeted: The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis.The obliques are the muscles working hardest in this version of the shot put. The Back of the Ring drill teaches athletes to correctly load their weight over their power foot in the back of the ring. The shot is simply a spherical object. The drill helps athletes become familiar with the feel of moving backwards and doing a stand throw, and reinforces other key concepts. A nice variation to this drill is to have the athletes hold on to the chair with their non-throwing hand while holding a shot in the other hand. Their foot should stay flat to help them stay balanced. The feet position will be shoulder width apart or a little wider with left foot slightly behind the right foot (toe heel relationship). Often, the athlete will have difficulty extending their block leg back or kicking it too high. I use 3/4 inch 4 x 8 foot plywood. Shot Put: Skills & Drills provides a step-by-step, visual overview of the fundamentals and techniques involved in shot putting. I now use this recipe with all of my athletes and drills for both my gliders and rotational throwers. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Price New from Used from Paperback, June 18, 2012 "Please retry" — — — I have also had my athletes throw with the TheraBand on with good success. The shot put is one of track and field's four basic throwing events.It requires strength and sound footwork during the approach. Video 1. It helps the athlete become familiar with the feel of moving backwards and doing a stand throw. All the work is done by loading (dropping down) and driving off of the power leg. 775 Rathmell Road Columbus, Ohio 43207 P: (614) 491-8044 F: (614) 491-8323 Med ball drills not only strengthen the upper body but also reinforce movement patterns specific the the shot. c) Straighten your right leg where the only thing is touching is your heel. c) Check that the hands are behind the shot and the thumbs are down. The hand will be bent back in the cocked position when holding the shot. Don’t dismiss it out of hand simply because other coaches tell you to. Put your body in an athletic position facing away from the sector. Both usages are grammatically incorrect. Glide, Check, Put This is a great drill for developing proper form for the entire glide. Video 11. As a high school coach with kids playing other sports, you’re lucky if you have five months—maybe more if you can get the kids to throw some over the summer. This position from up above will look like an X. It also helps reinforce the timing for the left leg to initiate the glide. Your email address will not be published. When driving up with your legs your right heel (hips) needs to be turned out. Drill Set 1 – Linear Shot Put Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. I used to teach that athletes should unseat coming out of the back of the ring. May I take this opportunity to compliment your coaching style and videos. Flex your right leg and reach back with the left into your putting stance. put technique of an elite male shot putter that are related to his record distan ces (three top throws) during two consecutiv e seasons. Video 6 below shows my glider from last season using this technique. This works very well and the board doesn’t slide. The entire time this is happening, I use a cue for my athlete to tell them to try to keep their stomach on their thigh. Coach Aikens holds USA Track & Field Level 1 and Level 2 certification. Spin method was also introduced later. They do this while keeping their knees bent and their weight primarily on their power foot. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. The main thing to master in this is the placement of the grip. After some practice, they are able to move backwards fairly quickly. The aim is to put it as far as possible from a seven-foot diameter (2.135m) circle that has a curved 10-centimetre high toe-board at the front. c) 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. Check to see if the shot has stayed in place at the back of the ring. Holding on to the chair helps to keep the athlete’s shoulders facing back and the athlete from rising up during the glide (since they are holding on to the chair). The shot put competition for men has been a part of the modern Olympics since their revival in 1896, and women's competition began in 1948. I like to use John Brenner’s technique as a model. Do let me know. To ensure proper loading of the power leg, the athlete’s hips must be directly over the power foot. Stand directly in front of a wall with your knees slightly bent and your back straight. If the athlete is not yet ready to glide in a meet, this drill gets better results than just throwing from the power position. In the description given for each drill, I have written what piece of the glide I believe the drill helps to improve. In drills, I like to use a progression where the athletes first use nothing, then use a med ball, and finally work with the shot. Shot put technique should always be taught in the context of the complete throw. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Then they move their blocking foot back and they are in the power position again. The Banded Glide drill is great for an athlete having issues getting their power foot into the proper placement in the glide. The server responded with {{status_text}} (code {{status_code}}). 2.) Even though the server responded OK, it is possible the submission was not processed. Then, the thrower should fully extend their blocking leg. My beginning gliders perform drills to help them feel this position. It may help for you to place your hand on the thrower’s back to help remind them to stay low. The left side of the body will be stopped and locked to help form the block. b) Drive your left leg towards the toe board close to the ground. b) On the command of "one" he opens his left arm to the throwing direction and turns his heel out. I am in the Northeast and we still have snow on the ground and will for about half the season. e) The thrower should be ready to put the shot. The leg kicks down toward the toe board, not up in the air. COVID-19 precautions have turned all traditional sporting events on their head, and the NFL Combine is no exception. Don't squeeze your elbow towards your back. I will continue to work the rotational technique with my athletes every year to see if they have developed the athleticism and rhythm that it takes to be successful with the rotational technique. It is propelled by way of pushing, rather than by throwing. They then must focus on pushing off the heel of the back (power) foot and landing on the ball of the slightly turned power foot. The Banded Glide drill is great for someone with issues getting their power foot into the proper placement in the glide. There will be a stretch reflex reaction between your upper body and lower body. It also reminds athletes that they should come off the heel of their foot in the glide—not the ball. Glad you enjoyed the article. He currently serves as the Illinois representative for the National Throws Coaches Association. After they reach this position, the athlete then drops straight down (with hips in alignment with the power foot) onto the power leg foot. If they do, I will pursue that with them. After I taught athletes the power, which they must continue to work on constantly, I taught them what I call the “Power Position Shuffle.”. Spin for discus shotput is a solution to some of the right leg and reach back with his/her right to... Strength and sound footwork during the approach, you can choose between two basic methods throwing. 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