Rotational shot put drills set 1 break the technique down using a softball instead of a heavy shot.

Drill 1 - Standing throw 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
  • Feet need to be slightly more than shoulder width apart
  • Hold softball with an even finger spread with thumb on the downside
  • Elbow of throwing arm should be at shoulder height
  • 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

Coaching points:

  • Athlete should finish in a controlled position

Drill 2 - 180 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
  • Start with foot in the centre of the circle (right foot for a right handed thrower)
  • Pivot around the right foot into the delivery position and release as in practice 1.1
  • Ensure the back foot (power) turns and pushes throughout the throw
  • Repeat 3-5 times each set

Coaching points:

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

Run through to 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
  • Start with one foot inside the circle (for a right-handed thrower this will be their left foot)
  • Step forward to pivot on the 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

Run through 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
  • Start with one foot inside the circle (for a right-handed thrower this will be their left foot)
  • Place right foot in the centre of the circle and then pivot around the right foot into the delivery position and release as in drill 1.1
  • Ensure the back foot (power) turns and pushes throughout the throw
  • Repeat 3-5 times each set

Coaching points:

  • Athlete should finish in a controlled position

More Athletics:

More Shot Put