These rotational shot put drills can be performed almost anywhere and work on developing core movement, basic technique and balance.

1. 360 degree rotate with soft ball

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 the normal entry into full turn, but continue to pivot around the grounded left foot (right-handed thrower) until back at the beginning again
  • Athlete should finish in a controlled position
  • Repeat 3-5 times each set

Coaching points:

  • Make sure athlete is shifting body weight and they should finish in a controlled position at each touch down

 

2. Turn to center with soft ball

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 the normal entry into full turn, and continue to pivot around the grounded left foot until right foot touch down and stop
  • Athlete should finish in a controlled position
  • Repeat 3-5 times each set

Coaching points:

  • Athlete should finish in a controlled position

3. Turn to the knee with soft ball

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 the normal entry into full turn, the right-handed thrower will step forward over the left foot to land 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. Full turn with soft ball

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 needs to get a wide sweep with the right leg around the body before right foot touch down
  • The left leg is then pushed back underneath the athletes torso so that athlete lands in a braced standing throw position
  • Athlete should finish in a controlled position
  • 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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More Shot Put