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SHOT PUT — GLIDE TECHNIQUE
*ALL MOVEMENTS CONSIDER A RIGHT HANDED THROWER* |
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GRIP, CARRY, RELEASE |
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DRILL |
OBJECTIVE |
DESCRIPTION |
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GRIP |
Proper placement of shot
in hand |
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. |
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CARRY |
Proper placement of shot
against the neck |
The shot is placed under
the chin and against the neck, above the clavicle. The
hand is "behind" the shot & not underneath it. |
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THROW INTO THE GROUND |
Proper arm extension and
hand "follow through" |
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". |
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KNEELING THROW #1 |
Proper arm extension and
hand "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. |
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KNEELING THROW #2 |
Proper throwing arm and
non throwing arm 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. |
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KNEELING THROW #3 |
Proper throwing arm action
from a longer |
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. |
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SEQUENCE OF MOVEMENT |
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DRILL |
OBJECTIVE |
DESCRIPTION |
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KNEEL TO STAND #1 |
Concept of throwing from
the "ground on up" (using the lower body before the
upper body) |
From the Kneeling Throw #1
drill position, stand up by fully extending the legs.
Execute a proper release from this position. |
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KNEEL TO STAND #2 |
Concept of using the lower
body before the upper body from a longer "Push" 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. |
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POWER POSITION |
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DRILL |
OBJECTIVE |
DESCRIPTION |
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RIGHT FOOT TURN #1 |
Proper movement of the
right foot |
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. |
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RIGHT FOOT TURN #2 |
Proper movement of the
right foot |
Perform the same action as
in Right Foot Turn #1 drill. Execute a release after the
right foot can not turn anymore. |
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LOWER BODY TURN |
Proper turning movement of
the lower body |
From the Right Foot Turn
#1 drill 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. |
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POWER POSITION (cont.) |
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DRILL |
OBJECTIVE |
DESCRIPTION |
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RIGHT LEG EXTENSION |
Proper right leg extension |
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. |
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SIDE STANDING THROW |
Proper sequence of
movements |
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. |
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FULL STANDING THROW |
Proper sequence of
movement from the power position |
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 Standing
Throw drill. Perform a proper release at the front. |
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MOVEMENT ACROSS RING |
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DRILL |
OBJECTIVE |
DESCRIPTION |
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LEFT LEG EXTENSION #1 |
Maintain proper weight
distribution |
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. |
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LEFT LEG EXTENSION #2 |
Proper movement once the
left foot |
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. |
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BACKWARDS WALK #1 |
Backwards movement |
From the Right Foot Turn
#2 drill position, walk backwards. Keep the shoulders
back as the lower body stays "active'' (90 degrees). |
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BACKWARDS WALK #2 |
Backwards movement while
staying low |
While keeping the knees
bent, execute the same movement as in the Backwards Walk
#1 drill. |
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BACKWARDS STEP #1 |
Backwards movement into
the power position |
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. |
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BACKWARDS STEP #2 |
Backwards movement into a
throw |
Execute the same movement
as 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. |
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BACKWARDS HOP #1 |
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 underneath
the upper body, and extend the left leg in order to land
in a proper power position. |
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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. |
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BACKWARDS STEP #3 |
Turning the lower body to
an "active'' position while moving |
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. |
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BACKWARD STEP #4 |
Turning the lower body to
an "active" position and continuing into a throw. |
Execute the same movement
as in the Backwards Step #3 drill and continue into a
throw once a power position is properly obtained. |
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GLIDE |
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DRILL |
OBJECTIVE |
DESCRIPTION |
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ONE FOOT HOP ON LINE |
Turning the right foot |
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. |
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FENCE DRILL #1 |
Keep upper body back while
lower body becomes "active" |
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
landing in order to achieve a power position. |
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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. |
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FENCE DRILL #3 |
Left leg extension |
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. |
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FENCE DRILL #4 |
Start of movement at the
back of the ring |
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. |
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FENCE DRILL #5 |
Beginner's glide movement |
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. |
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FENCE DRILL #6 |
Beginner's glide movement
to a throw |
Perform Fence Drill #5.
Once in the power position, let go of the fence and take
a standing throw. |
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GLIDE STOP |
Glide movement |
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 approximately at the same time (the right foot
may land slightly before the left foot). |
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GLIDE, STOP, & THROW |
Glide Movement to a throw |
Perform the Glide Stop
drill. After landing in the power position, take a
standing throw. |
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FULL THROW |
Total Shot Putting
movement |
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. |
