These drills can be done anywhere and work on rotational shot put technique by breaking down the throw and building up a stage at a time from a standing throw through to a full run through of rotational technique.
1. Standing throw drill
Aim: To develop core movement and basic technique
Description:
- Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Make sure feet are at least shoulder-width apart
- As the athlete goes into the standing throw position, the body weight should be over the back foot
- Ensure the back foot (power) turns and pushes throughout the throw
- Left-arm/elbow should be pulled towards body on delivery to maintain core movement
- Repeat 3-5 times each set
- Throw against a wall for easy return
Coaching points:
- Athlete should finish in a controlled position
2. 180 turn drill
Aim: To develop core movement and basic technique
Description:
- Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Start in standing throw position
- Rotate around right foot (right-handed thrower) ensuring right foot pushes throughout and repeat until six movements made
- Repeat 3-5 times each set
Coaching points:
- Athlete should finish in a controlled position at each touchdown
3. Run through to knee
Aim: To develop core movement and basic technique
Description:
- Use a soft ball 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 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
4. Run through
Aim: To develop core movement and basic technique
Description:
- Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Right-handed thrower will step forward over the left foot to land on right foot
- The left leg is then pushed back underneath the athlete,s torso so that when it lands a braced standing thrower position is obtained
- Do not deliver on this drill
- Repeat 3-5 times each set
Coaching points:
- Athlete should finish in a controlled position
