Rotational Shot - Technique Drills

A good way to support the development and retention of throwing skills and technique is through the use of drills or practices. These break down the skill learning into much more manageable chunks and allow the athlete to practice many times more than if they were just throwing.

Drills therefore, play a major part in helping the athlete develop their technique and build confidence in their throwing ability. It is during the conditioning phase (October to December) when there is more emphasis on drills training, reducing to a much lower level during the strength phase (January to April) and competition phase (May to September)

Drills can also be particularly useful for the adolescent athlete during summer growth spurts when coordination is sometimes effected. Going back to basics with drills for a session or two can help as the body realigns (axons and myelinization) itself following a growth spurt.

It is recommended to teach drills in sets which use around four specific drills that help develop movement through the whole or part range of the technique, rather than unrelated drills. In each set complete each drill before moving onto the next one and look to do between 3 to 5 reps. Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg.

Remember the drills are very much the same as the discus, however, the body is more upright in the middle phase than the discus and the throwing base is also slightly more narrow, due to the smaller circle size.