These rotational shot put drills can be performed almost anywhere and work on developing core movement, basic technique, and balance.
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1. 360 degree rotate with soft ball
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 the normal entry into full turn, but continue to pivot around the grounded left foot (right-handed thrower) until back at the beginning again
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Make sure athlete is shifting body weight and they should finish in a controlled position at each touch down
2. Turn to center with soft ball
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 the normal entry into full turn, and continue to pivot around the grounded left foot until right foot touch down and stop
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Athlete should finish in a controlled position
3. Turn to the knee with soft ball
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 the normal entry into full turn, the right-handed thrower will step forward over the left foot to land 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. Full turn with soft ball
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 needs to get a wide sweep with the right leg around the body before right foot touch down
- The left leg is then pushed back underneath the athletes torso so that athlete lands in a braced standing throw position
- Athlete should finish in a controlled position
- Do not deliver on this drill
- Repeat 3-5 times each set
Coaching points:
- Athlete should finish in a controlled position