Linear shot put (or glide) technique involves gliding across the circle. Many throwers believe it to be more reliable than the rotational technique and so is often favoured by multi event athletes who only have three attempts. Here, we explain the basics of the technique as well as three sets of drills.
It is recommended to teach drills in sets which use specific ones to help develop movement through part of the range, rather than practice drills unrelated to a particular part of the technique. It’s important to complete each set of drills before moving onto the next one. We recommend doing between 3 to 5 sets of each.
Click on the options below for drill sets that focus on different phases of the linear shot put.
[showhide type=”drill_set_1″ more_text=”Drill Set 1″ less_text=”Hide Drill Set 1″]
Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part of the technique before putting it all together. Balance is very important when performing these exercises. Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg.
Practice set one
The aim of these drills is to develop the delivery technique.
Left arm drill (for right handed throwers)
Description:
- Use a soft ball that is around the size of the individuals age-related shot, with the weight no more than 1kg
- Hold softball with an even finger spread with the thumb on the downside
- Elbow of throwing arm should be shoulder height
- Feet need to be slightly more than shoulder width apart
- As the athlete goes into the standing throw position, the body weight should be over the back foot
- Rotate the body through 180 degrees using heel toe turn and on the third movement the left arm should be pulled towards the body on delivery to maintain core movement
- Athlete should finish in a controlled position with both feet on the ground
- Repeat 3-5 times each set
- Opposites apply to left handed throwers.
Coaching points:
- Athlete needs a long (linear) straight line push on the shot
- Make sure the back foot stays down on delivery
- Ensure shoulders are parallel to the ground and the block side shoulder does not drop on delivery
Step Back and Put
Aim: To develop 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
- Hold softball with an even finger spread with thumb on the downside
- Elbow of throwing arm should be at shoulder height
- Feet need to be slightly more than shoulder width apart
- As the athlete goes into the standing throw position, the body weight should be over the back foot
- The front foot is then pulled back to join the other foot and is then pushed back to the front vigorously
- Athletes should then execute a heel/toe turn delivery and throw
- Repeat 3-5 times each set
Coaching points:
- Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground
Single bounce and throw
Aim: To develop the basic glide technique
Description:
- Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Athlete assumes a standing throw position and gently bounces once and on landing executes a heel/toe turn and throws
- Repeat 3-5 times each set
Coaching points:
- Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground
Double bounce and throw
Aim: To develop the basic glide technique
Description:
- Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Athlete assumes a standing throw position and gently bounces once and then much more vigorously on the second bounce before executing a heel/toe turn and throwing
- Repeat 3-5 times each set
Coaching points:
- Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground
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[showhide type=”drill_set_2″ more_text=”Drill Set 2″ less_text=”Hide Drill Set 2″]
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 allows you to transfer all the energy into the shot on the 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 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 backwards as far as possible whilst still remaining on the balls of the feet
- Make sure hips push upper body with 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
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[showhide type=”drill_set_3″ more_text=”Drill Set 3″ less_text=”Hide Drill Set 3″]
There’s only one drill in this set and its aim is to develop the glide technique. The athlete glides backwards repeatedly using a soft, light ball and they are aiming to maintain balance throughout the movement.
Aim: To develop the basic glide technique
Description:
- Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Athlete glides backwards, stopping only briefly in the power position before going straight into the next glide movement
- Repeat 4-6 times per set
Coaching points:
- Make sure non-throwing arm stays back and shoulders remain parallel to the ground
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