Drill Set 2 – Linear Shot Put

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.

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