Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part of the technique before putting it all together. Balance is very important when performing these exercises. Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg.

Practice set one

The aim of these drills is to develop the delivery technique.

Linear Shot 1.1 Left arm drill (for right handed throwers)

Description:

  • Use a soft ball that is around the size of the individuals age-related shot, with the weight no more than 1kg
  • Hold softball with an even finger spread with the thumb on the downside
  • Elbow of throwing arm should be shoulder height
  • Feet need to be slightly more than shoulder width apart
  • As the athlete goes into the standing throw position, the body weight should be over the back foot
  • Rotate the body through 180 degrees using heel toe turn and on the third movement the left arm should be pulled towards the body on delivery to maintain core movement
  • Athlete should finish in a controlled position with both feet on the ground
  • Repeat 3-5 times each set
  • Opposites apply to left handed throwers.

Coaching points:

  • Athlete needs a long (linear) straight line push on the shot
  • Make sure the back foot stays down on delivery
  • Ensure shoulders are parallel to the ground and the block side shoulder does not drop on delivery

Linear Shot 1.2 Step Back and Put

Aim: To develop basic technique

Description:

  • Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
  • Hold softball with an even finger spread with thumb on the downside
  • Elbow of throwing arm should be at shoulder height
  • Feet need to be slightly more than shoulder width apart
  • As the athlete goes into the standing throw position, the body weight should be over the back foot
  • The front foot is then pulled back to join the other foot and is then pushed back to the front vigorously
  • Athletes should then execute a heel/toe turn delivery and throw
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground

Linear Shot 1.3 - Single bounce and throw

Aim: To develop the basic glide technique

Description:

  • Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
  • Athlete assumes a standing throw position and gently bounces once and on landing executes a heel/toe turn and throws
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground

Linear Shot 1.4 - Double bounce and throw

Aim: To develop the basic glide technique

Description:

  • Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
  • Athlete assumes a standing throw position and gently bounces once and then much more vigorously on the second bounce before executing a heel/toe turn and throwing
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground

More Athletics:

More Shot Put