Shot Put

Scott Cappos-University of Iowa

Progressions for the Glide Progressions for the Spin

Teaching Progression for Stand Throw in the Shot Put

Two Handed Chest Pass:

The athlete steps forward with the left leg and throws a light medicine ball. The thrower has the elbows out and the thumbs down for the chest pass throw.
Next,the thrower can twist to the right and throw with more force from the right side.
Crunch Drills: (All the crunch drills can also be done with a medicine ball)
The thrower faces the front of the ring with feet forward, shoulder width apart and the knee slightly bent.
The thrower places the shot into the neck and holds the left arm straight and toward the center of the throwing sector.
The athlete then drops the right side of the upper body down so the right elbow below the hip.
The athlete drives the right side up to complete the throwing drill; the throws are completed without a reverse.
The next progression the crunch drill the athlete places the left hand to the forehead.
The final progression the crunch the shot-putter places the left arm down over the right knee to create some separation from the upper and lower body.

Stand Throw

(The width of the base will depend on the type of technique used)
The shot-putter sets up the upper body similar to the crunch drill with the left arm down.
The left leg is lifted up 4-8 inches off the ground to simulate the right to left action in the throw.
The delivery phase is the same as the full throw.
a. no reverse
b. step over
c. reverse

Stand Throw-Glide

The thrower gets into the power position, for most gliders the right foot will be placed in the back half of the circle.
Once the left leg touches the ground, the thrower focuses on lifting up with the upper body.
a. no reverse
b. step over
c. reverse

Glide Shot Put-Across the Ring

Teaching Progression for the Glide

Unseat into Wall

The athlete gets into the starting position about one foot from a wall.
The thrower lets the body fall back into the wall.
This drill teaches the first movement in the glide, the unseating or falling back of the hips.
Unseat with Left Leg Stretch
The shot-putter unseats the body, and then stretches the left leg slowly across the ring.
The right stays in the back of the circle, the right heel will remain on the ground.
The upper body stays down and over the right leg.
Unseat with Left Leg Stretch and Right Leg Step
The thrower executes the previous drill then pauses and picks up the right leg and places near the center of the circle.

Step Across Throw

The thrower gets into the starting position and instead of gliding steps in the power position.
The thrower will unseat, then step back with the left leg to the center of the circle.
The right leg is brought up next to the left leg then the left leg moves toward the toe board to the power position.
This drill can be executed slowly at first with a stand throw, then the thrower can progress to a step back with the athlete constantly moving forward and execute a put.

Glide Pause Stand Throw

The shot-putter glides and pauses, then completes a stand throw.
This a great drill to combine the glide action and the stand throw.
As the throwers technique improves this drill is not used very often because the timing is different than the full throw.

Straight Leg Glide

The start is the same as a glide expect the left foot is placed the middle of the circle.
The left leg is straight and as the athlete unseats the left leg is stretch to the front of the ring.

Full Glide – No Reverse

Throwing from a full glide without a reverse is an excellent drill for developing a powerful block
and helps the athlete to apply force over long period of time to the ball.
Teaching Progression for the Spin

Stand throw-Spin

In the stand throw for the spin shot, the thrower gets into the power position with a narrow base; usually the feet are within the front half of the circle. The shot-putter focuses on turning then lifting with the feet, which is the opposite of the glide technique
½ turn throws
The thrower’s right foot is placed six inches past middle of the circle
the right foot is placed at 9 o’clock
the upper body is facing the center of the sector
the left arm is up and facing the center of the throwing sector
The thrower starts the throw will the right foot turning, as the upper body stays back as long as possible. The thrower turns the right side then lifts the body with both legs driving upward.

Another variation with half turn is multiple ½ turns with a throw.
As with the standing throws, the throw is often completed without a reverse.

Slow full throws

The athlete executes the full technique but a slower pace focusing on body positions, usually with lighter implements.
Non-throwing Drill for the Spin Shot Put
Start/Step-out
Turn to the middle
Step out, turn to the power position
Turn to the power position