Rotational Shot Drills Set 1

Rotational shot put drills set 1 break the technique down using a softball instead of a heavy shot.

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