Drill set 2 contains 4 exercises using a real shot which focus on developing explosive hip, leg and arm movement and coordination. Exercise 4 focuses on developing the ‘block’ which converts the forward movement into the shot on release.
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Overhead throw
Aim: To develop explosive leg/hip movement and arm-leg coordination
Description:
- Stand with feet shoulder-width apart on the stop board facing the back of the circle
- The shot is held in cupped hands, athlete then performs a squat movement bringing the shot down between legs and then rises vigorously jumping back off the stop board and launching the shot over the top of the head
- Normally performed as a warm-up drill prior to throwing
- Elite athletes have been known to throw 1-2 metres in excess of best overhead throw
Coaching points:
- Make sure athletes feet come off the stop board simultaneously and not one after the other
- Use a softball first to develop technique with a novice athlete
Double handed push shot
Aim: To develop explosive leg/hip movement and arm-leg coordination
Description:
- Stand with feet shoulder-width apart in front of the stop board
- Shot is held in both hands at chest height
- The athlete then sinks before rising and pushing hips through following with arms extended as the shot is released away from the body
Coaching points:
- Start with a light-weight shot or softball first
Swing between legs for distance
Aim: To develop explosive hip movement and arm-hip coordination
Description:
- Stand with feet shoulder-width apart in front of the stop board
- Shot is held in cupped hands and swung between legs ensuring arms remain straight throughout as the shot is released
Coaching points:
- This is a variation of a plyometric medicine ball throw
Standing put feet forwards
Aim: To help develop the concept of block
Description:
- Shot is held in the normal position in the neck, with both feet parallel and touching the front of the stop board
- Rotate the trunk backward as far as possible whilst still remaining on the balls of the feet
- Make sure hips push the upper body with the left arm held high and pulled down on delivery
- On the next attempt, athlete moves right foot back 12 inches and repeats throw
- And on the third attempt moves the right foot back another 12 inches and throws again
Coaching points:
- These can be done as stand-alone drills or in sequence and for novice, throwers use a softball first to help develop technique
