Drill Set 1 – Linear Shot Put

Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Balance is very important when performing these exercises. Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg.

The aim of the following four drills is to develop the delivery technique.

Left-arm drill (for right-handed throwers)

Description:

  • Use a softball that is around the size of the individuals age-related shot, with the weight no more than 1kg
  • Hold softball with an even finger spread with the thumb on the downside
  • Elbow of throwing arm should be shoulder height
  • Feet need to be slightly more than shoulder-width apart
  • As the athlete goes into the standing throw position, the bodyweight should be over the back foot
  • Rotate the body through 180 degrees using heel-toe turn and on the third movement the left arm should be pulled towards the body on delivery to maintain core movement
  • Athlete should finish in a controlled position with both feet on the ground
  • Repeat 3-5 times each set
  • Opposites apply to left-handed throwers.

Coaching points:

  • Athlete needs a long (linear) straight line push on the shot
  • Make sure the back foot stays down on delivery
  • Ensure shoulders are parallel to the ground and the block side shoulder does not drop on delivery

Step Back and Put

Aim: To develop basic technique

Description:

  • Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
  • Hold softball with an even finger spread with thumb on the downside
  • Elbow of throwing arm should be at shoulder height
  • Feet need to be slightly more than shoulder-width apart
  • As the athlete goes into the standing throw position, the bodyweight should be over the back foot
  • The front foot is then pulled back to join the other foot and is then pushed back to the front vigorously
  • Athletes should then execute a heel/toe turn delivery and throw
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground

Single bounce and throw

Aim: To develop the basic glide technique

Description:

  • Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
  • Athlete assumes a standing throw position and gently bounces once and on landing executes a heel/toe turn and throws
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground

Double bounce and throw

Aim: To develop the basic glide technique

Description:

  • Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
  • Athlete assumes a standing throw position and gently bounces once and then much more vigorously on the second bounce before executing a heel/toe turn and throwing
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground