These drills can be done anywhere and work on rotational shot put technique by breaking down the throw and building up a stage at a time from a standing throw through to a full run through of rotational technique.

1. Standing throw drill

Aim: To develop core movement and 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
  • Make sure feet are at least shoulder width apart
  • As the athlete goes into the standing throw position, the body weight should be over the back foot
  • Ensure the back foot (power) turns and pushes throughout the throw
  • Left arm/elbow should be pulled towards body on delivery to maintain core movement
  • Repeat 3-5 times each set
  • Throw against a wall for easy return

Coaching points:

  • Athlete should finish in a controlled position

2. 180 turn drill

Aim: To develop core movement and 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
  • Start in standing throw position
  • Rotate around right foot (right-handed thrower) ensuring right foot pushes throughout and repeat until six movements made
  • Repeat 3-5 times each set

Coaching points:

  • Athlete should finish in a controlled position at each touch down

3. Run through to knee

Aim: To develop core movement and 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
  • Start with one foot inside the circle (for a right-handed thrower this will be their left foot)
  • Step forward to pivot on right foot, then as the left leg goes back, bent at the knee it stops touching the right knee
  • Repeat 3-5 times each set

Coaching points:

  • Athlete should finish in a controlled position

4. Run through

Aim: To develop core movement and 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
  • Right-handed thrower will step forward over the left foot to land on right foot
  • The left leg is then pushed back underneath the athletes torso so that when it lands a braced standing thrower position is obtained
  • Do not deliver on this drill
  • Repeat 3-5 times each set

Coaching points:

  • Athlete should finish in a controlled position

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