Linkpage citation before attempting to establish a full technique for either the shot put or discus throw, coaches have to teach the athletes how to set up in the proper power position and execute a stand throw. Med ball hip push shot put and discus med ball drills sinemaverick. Shot put should be about 1 foot behind the throwers right foot if the shot was dropped in the power position. Drills to start practice 3 line pick drills option 1 pick g g w p w p c this drill has 3 lines 1 with guards, 1 with wings, and 1 with post players. Discus drill progressions primal athlete training center. Dont wait to perfect the standing throw before doing the full turn and these drills. It is not all inclusive, as there are thousands of drills and standards that one can use to work on various. Keep the hand moving behind the shot, and try to maintain pressure contact as long as possible 162012 17.
Both the shot put and the discus require consistency. Strength training programs for shot put and discus shot. Shares his key coaching points in two drills that he uses to teach his throwers. Here is a sequence of drills to help build the proper muscle memory for the strike and block. The fingers are slightly spread apart with the thumb for support. Jordan clarke takes you through another shot put drill progression series for the entry. Shot put drills glide technique by rob lasorsa shot put glide technique all movements consider a right handed thrower grip, carry, release drill objective description grip proper placement of shot in hand the shot is placed on the ball of the hand. Commonly known as the delivery phase, this is familiar part of the throw. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Agilitycondition twice a week introduce glide drills jump and turn sit in a chair everything is slow and methodical goal setting. Competitive individual development workout shooting drills make 10 shots without missing 2 in a row work at a pace that is game like try. Is the development of highlevel thinking good at young age in both events.
The shot put is a track and field event involving putting pushing rather than throwing a heavy spherical ballthe shotas far as possible. Throwing a shot or discus has a lot to do with strength. Teaching progressions for beginning discus throwers article by. Hip drills towels drill, juergen twiststurn and arch, basic power position for both, bag punches this is the whole first week. Types of races sprint and endurance running form proper posture, arm movement, and leg movement start and drive phase block and standing start. Rifle pistol skill builder drill book updated february 2014 i did not invent these drills. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly with an equally solid, technique focused, throws program. Proper shot put footwork primal athlete training center. Comparison of the glide and the rotation technique in the shot put. If proper balance cannot be maintained, it will hamper the final result. Once you are comfortable with the movement, put the discus in your hand and let it fly. Two arm putts use this drill for proper release of the shot. It is one of the simplest sports around, the one who throws the shot farthest wins. Shot put drills are used by athletes to perfect the technique and build strength and rhythm in the throwing action.
Drills, and parallel movements should be primary in technical introduction and instruction of shot put introduction, and instruction of shot put. Whether it be the glide or the spin, there are basic fundamentals that must be mastered. This learnbydoing shot put manual is very insightful. One of my favourite shot put drills to use when coaching young athletes is what i call the shot put slam. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. Leg drills great way to warmup the body, improve running form and improve flexibility high knees, butt kicks, carriocas, wind mills, forward marchesclaps, power walks, backward run crossover, backward marches, straight leg walks over and unders work on hip flexibility and hip strength. Strength, power, speed, specialpower, endurance, flexibility etc. The phases are the shot grip and placement, delivery of the shot, power position, and the glide position. Glide shot put technical progressions and training drills. A loss of balance can cause deterioration in the acceleration and reduce the application force on the ball. This simple drill has proven more effective for me than any other in assisting young athletes to learn how to drive the shot away from the neck and propel it off the fingers.
Strength training for throwers sport performance centres. I think a lot of you are missing the point here with eaton. Athlete development lessons from shot put coach jim aikens. Eyes are level in this position and not looking at the ground. Techniqq, g g,ue, teaching progressions, and drills mike. When you explode out of the starting position in the back of the shot put circle and land in the power position, should your feet hit the ground at the same time. Glide shot put technical progressions and training drills for outside of the circle. The legs the core the arms and shoulder are all critical. Shot put progression drills track and field toolbox. In high school the throwing events concerned are the shot put and discus. Rob lasorsa is the author of 101 shot put drills 4. This drill teaches good right to left rhythm and proper transfer of weight into the finish of the throw and teaches the thrower to keep the shot back in the middle of the ring while gliding. Then do the drill inside the circle and let the object go like you would a discus. This book is a compilation of drills i have found useful over the years for firearms training.
Shot put learn by doing basic technique for the shot put by. Essentially prisoners had to lift an iron cannon ball to chest height, carry it a measured distance, then put it down and repeat the task with another one. The fingers are slightly spread and placed behind the shot. Balance and rhythm jerry clayton auburn university. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. Holding the shot the shot is held at the base of the fingers not the palm the fingers are slightly spread apart with the thumb for support. Teaching the fundamental techniques of the shot put youtube. Shot put progression drills for the glide shot put shot put drills for gliders drop in glide. Coach of 2015 ncaa national champion jon jones shot put.
Do not bend at the waist this is a weak position 4. Hes using what works for paring him to olympic class throwers. Practice 3 point shot off the fast break drills how to. Main muscles used during a shot put healthy living. In addition, to throw the shot effectively one must posses strength in the entire body. Finish by going to the free throw line for a oneandone. Shotplacement drills, release drills, standingthrow drills, movement drills, glide drills. These can range from 1020 meters for shot and discus, to 2040 meters for javelin throwers.
Like all sports, there are rules and regulations to which a thrower needs to abide or risk being disqualified. Drills for shot put gliders glide to power glide to power initiate right foot turn glide initiate open glide finish 2 glide drill thank you erin and. In this chapter, we will learn the most fundamental aspects of shot put throw. The dvd also features several drills that coaches can employ to improve the ability of their athletes to throw the shot longer distances. There wasnt one not disimilar to a lot of the activities that take place in big box gyms around the. See more ideas about shot put, track and field and drill. The shot is held at the base of the fingers, not the palm. On the buzzer, draw and fire six rounds as follows. The shot put is an athletics track and field event involving putting throwing in a pushing motion a heavy metal ball, also called the shot, as far as possible in the english language it is common to use the term shot put to refer to both the shot itself and to the throwing motion. Don babbitt university of georgia, athens, ga the first step in introducing the discus to the beginner is to give them a feel for how to hold the discus. The obliques are the muscles working hardest in this version of the shot put. In the video clip below jim garnham, university of buffalo assistant coachthrows. Define the role a company officer has in training, educating and mentoring their crew. If you are dedicated to the system, you will use our choice of the top 10 drills to improve your ball handling, as well as our top 10 choice of shooting drills for 10 weeks.
Repeat this at all five spots keeping a running score. But to successfully whirl around while gaining momentum to make that long throw also requires dynamic balance. Buy a cheap copy of 101 shot put drills book by rob lasorsa. As all athletes have different needs, a single program suitable for all athletes is not possible. The shot put slam drill for young athletes coaching. The shot put event calls on almost all of the muscles in your body to generate energy, transferring it from the ground up to drive the shot up and out. G then cuts through the lane to the opposite corner and sets up for a shot. Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. If improving your shot put distance is the goal, youll need to focus on more than just one or two muscle groups. Mark harsha portage high school girls head coach goal one. Phase breakdown in the shot put we work on getting into the right position at each plase of the shot put throw. Future focal points in shot put and discus throwing training. Pointless training treadmills, cranks and shot drills. Technique, teaching progressions, and drills q, gg.
The shot should not be thrown until coach gives the okay basic rules figure 1 keep shot close to neck, under jaw or front of the ear the shot must touch or be close to the neck, under the jaw or front of the ear at beginning of the throw the shot cannot be dropped down or pulled back from the starting position it must be pushed. Goal should be to create the longest path possible in double support. Smithglide shot put drills and throwing progressions. Use effective drills and activities to develop the. I have competed in 12 16 scottish highland games every year for the past 3 years. Athletics glide with shot shot put the aim is to hop backwards and land in the power position facing the rear of the circle, the closed position. As the right leg is finishing its extension and the hips are squaring up to the throwing sector, the. Using a shot timer, give yourself a seven second par time. Youve heard me talk about technique before, so today, im going to talk about strength programs for shot put and discus throwers. Could you talk about why you like specific exercises and what you look for in. Rifle pistol skill builder drill book updated february. Thrower starts to lift and turn the ball of the right foot, knee, hip while the left leg.
Medicine ball training is an obvious option for throws coaches. Identify 101 different drills to use in a variety of situations. This drill also develops plyometric leg strength for the glide. All throws have an acceleration phase using the legs, so your throwers need some acceleration sprints, albeit over very short distances. D1 passes to d2 quickly d2 takes a quick shot on net through the conestires. I found the drills extremely useful for the similar stone put as well as other events that are contested. F1 curls up and crashes the net looking for a tiprebound. The website has more shooting, individual development workout, and leadership videos. We offer online coaching, weightlifting programs, and nutrition. Keeping nonthrowing arm back shot put towel drill glide duration. Shot put, discus and javelin mainly from standing throw.
676 304 752 377 257 1492 746 1009 576 838 21 1353 1025 1307 616 97 1185 1129 1418 695 587 1128 1384 890 1417 361 927 1448 750 536 964 1191 1026 887 1036 1171 631