Rotational shot put drills set 1 break the technique down using a softball instead of a heavy shot.
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Drill 1 – Standing throw with soft ball
Aim: To develop core movement and basic technique
Description:
- Use a softball 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 the thumb on the downside
- Elbow of throwing arm should be at shoulder height
- As the athlete goes into the standing throw position, the bodyweight should be over the back foot
- Ensure the back foot (power) turns and pushes throughout the throw
- Left-arm/elbow should be pulled towards the 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 softball
Aim: To develop core movement and basic technique
Description:
- Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Start with the 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 touchdown
Run through to knee with softball
Aim: To develop core movement and basic technique
Description:
- Use a softball 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 softball
Aim: To develop core movement and basic technique
Description:
- Use a softball 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
