The first step is to grip the shot in a manner that facilitates
the application of force during the delivery phase. The shot is placed
on the pads of the center three fingers in the palm of the hand.
The thumb and fifth finger stabilize the shot in that position.
Once a comfortable grip is achieved, the
coach and athlete must determine the correct carrying position for
each thrower. The shot is positioned on the neck to permit release
with the thumb pointing down and the fingers fully extended. A starting
point is on the neck under the right jaw. Through experimentation,
the optimum position is determined and is programmed into the athlete's
muscle memory. Keep in mind that the position
points for the indoor
and outdoor shot will differ and must be determined by experimentation.
Start with the proper hold of the shot: The rhythm for shot placement
up, turn, down, squeeze.
Pick up the shot from the floor.
the up position, the athlete balances the shot on the base of
the fingers. The thumb will be the under support. Also,
raise your left arm above your head.
In the turn position, the athlete
faces his or her palms to the ears. In that position, lower the
arms and rest on shoulder to prepare for squeeze..
squeeze phase, the ball is nestled against the neck. The left
arm is then released to become an extension of the left shoulder
and kinesthetic awareness of the legs and right side of the body
in the power position is critical. The power position is established
with the heel of the right foot aligned with the toe of the left
foot. The feet are approximately shoulder width apart. This
position permits maximum generation of torque and application
of force by the largest muscle group in the body, the legs.
To progressively train the athlete, drills at the front of the ring are critical.
Left foot in front facing the direction of the
throw (12 o'clock), right foot shoulder-width behind the left at a
45-degree angle (1:30) with a slight bend in the right knee, shoulders
facing 3 o'clock, left arm high, shot behind hip. 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.
2. The next progression in the crunch drill the athlete places the
left hand to the forehead.
3. The final progression: the shot putter places the left arm down
over the right knee to create some separation from the upper and
All the crunch drills can also be done with a medicine ball.
From the power position, the athlete taps the
left foot to ensure that the weight is over the right leg. Tap, then
grind the right foot so that the knee turns into the direction
of the throw, keeping the shot down and back behind the hip. Drive
the right leg up and deliver the shot from the right leg (the left
leg will be in the air). The shot should stay behind the hip until
the right leg is extended and the throw should be high and short.
Don't try to throw the shot far. Great drill to work the turning
and lifting of the right leg.
Drill (No Reverse)
The athlete assumes the power position on the balls of both feet.
Pivot the feet towards the front and lift the shot with an extension
of both legs. The thrower must concentrate on keeping the shot back
behind the hip and driving the legs up. The result should be a high
throw. Cues: Pivot, crunch and lift toes to shoulder.
Position Hip Pop
From the power position the thrower
delivers the shot by driving the legs and popping the hips without
using the arm. Concentration should be focused on keeping the shot
back and creating separation
might be okay to get started with the Crunch Drill, the Tap & Turn
etc., but the thrower should progress quickly to the following drills.
Stand Throw with a Reverse
Learn the Right-to-Left Transition and Timing, it
might be better not to do stationary left-foot grounded double-support
phase from a standing position. This sets up an unequal amount
of weight distribution between the right and left leg and puts the
center of gravity too far forward and prevents the right hip from
finishing. Doing this from a stand does not look bad to the eye,
but will be a disaster during a moving full glide. The
following standing throws are designed to mimic the right-to-left
transition of the full movement.
A.) Standing throw starting from a left-foot
toe touching position
from a stationary power position. When doing the stand throw, bounce
on the right foot and tap his left foot in the power position to make
sure you are balanced with the weight on the right leg. The bounce
also helps get the shot moving (law of inertia).
B) Standing throw with feet together and
walking back into a power position with left toe touching and immediately
shifting back to front foot while the throw is being made.
Standing throw with feet together, walk back into power position, left
foot comes 4-8 inches off the ground, initiate the right leg and hip
forward then up when left foot contact is made. I call this a teeter-totter
standing throw, and this will get an athlete familiar with the right-left
rhythm. The width of the base will depend on the type of technique
used (see long-short).
The final phase of the teaching progression deals with initiation of
the glide from the back of the ring. The athlete faces 6 o'clock,
glides to the center of the ring, pauses, and releases the shot using
the double-pivot, non reverse, and full-reverse stand throw drills.
Once the thrower has achieved consistency of foot placement, the
pause is eliminated. The focus becomes rhythm and speed in transition
to one of the three throwing drills.
The glide remains the foundation for shot-putting. For a successful
glide, the grip, implement position, singular line of power, and active
right side must maximize velocity from the rear of the ring to the
middle. The block by the left side cannot be neglected if shot acceleration
is to occur and maximum velocity achieved.
at the Back of the Ring
you reach this phase of the teaching process, don't make it complicated.
You are simply preparing to give the athlete more speed and power to
add to his or her already fine punch technique. At the top of the ring,
stand with your back to the toe board. At this time the athlete should
be balanced and comfortable. Have the athlete go down several
times to pick up an imaginary weight. This will set up good balance
at the top of the ring.Your feet should be under the shoulders with
the toe of the left foot even with the heel of the right foot. At
this time, to develop comfort, have the athlete do the following drills:
a. Run backward five yards with shot on neck.
b. Hop back quickly on right leg for five yards.
c. Long jump backward several times.
d. Hop backward with bar or broken cross bar on the neck.
need the athlete to move quickly and to assume the excellent position
to explode his punch or cannon. The term cannon will enable the athlete
to focus on the importance of solid leg position. Most huge cannons
are mounted on huge sturdy foundations.
Make sure shoulders are square. Focal point is straight ahead.
Knees are even. Left toe even with the heel of right foot.
Make sure athlete is in balanced starting position; a sound weight
lifting position. Left toe equal with right heel. Knees even.
Lift your left leg up to a T position.
Check the start position. Make sure shoulders are square,
hips are square and left arm long and slightly to the right.
Bring it Back!
bring back immediately
start position fall backward into an A position.
Make sure the left leg is driven back low in the final drive. Work
harder at staying back and snapping the right foot under.
are still facing the back of the ring, Keep eyes focused on a
point seven to ten feet in back and slightly to the right of
The next teaching point which will actually get the athlete moving
across the ring is the
athlete assumes the starting position and begins to snap the right
foot while in place. The foot is simply snapped so that instead of
facing back, it now is parallel.
Some Drills to Help in the Movement to the Center and
Some Things for the Coach to Look For.
1. As the left
leg moves out to form the letter A, make sure
it is low to the ground.
2. The right foot and the left foot should land approximately
at the same time.
3. The laces of the left shoe should be facing down as it comes across.
4. Eye focus is always back.
5. Stress that the shot is over the right heel in the power position.
6. Right foot should be parallel in middle of ring.
7. Left foot when down begins to point to the
Base of Wall Drill
Here the athletes stand seven feet from a wall and begin
the shot technique. Hopefully the athletes will arrive at the base
of the wall with their left foot firmly against the wall.
They should be in a sound power position.
the base drill is done over and over you can begin the same drill
with shots in hand. When they reach the power position they are
asked to drop the ball to the ground. If their position is good,
the ball will fall at least a foot beyond the right foot.
the power position without the shot put, the athletes simulate
the drive of the shot. The wall helps the athlete stand high
1. 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
2. Unseat with left-leg stretch
putter unseats the body, and then stretches the left leg slowly across
the ring. The right stays in the back of the circle, and the right heel will
remain on the ground. The upper body stays down and over the right leg.
3. 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 it near the center of the circle.
4. Step-across throw
The thrower gets into the starting position and
instead of gliding steps in the power position. The thrower will unseat,
and 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, and
then the thrower can progress to a step back, with the athlete constantly
moving forward, and execute a put.
5. The Two Hop Drill helps you bridging the gap between the
standing throw and the right-to-left rhythm full glide movement
two-hop throw drill will set up the working mechanics of
the right-to-left rhythm glide
Start Drill without Transition
This drill starts
with a normal upper body over the power leg starting position. The athlete will
balance over his right leg with his left leg off the ground. From this position
he will bring his left thigh next to his right thigh and extend the left leg
out but not down. Extending the left downwards will cause the thrower to stand
up. As the left leg extends out, the athlete will push off the ball of the right
foot, or flat-footed, 2-3 feet forward, and land in a 10:00-11.00 0' clock foot
position on the ball of his/her right foot and then repeat the process. After
hop he will use the right-to-left rhythm and ground the left side and
throw-similar to what I describe in the standing throw. What is great about this
drill is if a thrower doesn't stay over his right leg, he cannot make the second
hop because his body weight is falling to the front of the ring prematurely.
Besides being great specific plyometric work, this drill teaches the critical
element of constant ball movement, which is so important to the performance
of a throw.
do not want to teach a heel takeoff from the starting position because this drives
the center of gravity too far forward. This makes it very hard for most throwers
to pull the leg under in time to reinitiate the right leg and hip throwing action
before the body weight slides forward. In most cases the ball comes to a stop
and the weight slides forward and the athlete makes the throw with his rear end
hanging out. A flat-footed or ball-of-the-foot start is preferable. You do not
teach a pre-rotated foot. It is recommended for throwers to land on the ball
of the foot at a 10:00-11:00 o'clock foot position. You do not teach a simultaneous
of the right and left feet in the glide shot put. This for sure will
bring the ball to a stop and usually will yield only 12 feet on standing
throw-to-full throw differential distance.
B) Dynamic Start Drill with Transition
This method of gliding
is used to teach a proper takeoff using a stretch reflex of the power
leg. This enables an athlete to mimic the two-hop glide into a one-hop
glide that is competition ready.
Start with the left foot forward
in the second half of the ring and the right foot sitting behind the
left. The athlete will simply walk his power leg to the back of the ring, go
over the power leg, and make a right-to-left rhythm glide in one entire fluid
motion. This can be done after a two-hop throw to retain and mimic the central
nervous patterns that were developed with the two-hop throw. From this
technical teaching of the throw, a regular competition glide can be developed.
6. Glide-pause stand
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 thrower's technique improves this drill is
not used very often because the timing is different than the
7. Straight-leg glide
The start is the same as a glide except the left foot is placed in
the middle of the circle. The left leg is straight and, as the athlete
unseats, the left leg is stretched to the front of the ring.
8. 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.
Slow Reach, Short Glide without the Shot
the crouch position, I have the thrower slowly extend the left leg
and reach for the toe board until he feels himself being pulled off the right
leg. Then pull the right leg under the shot into the power position. The thrower
should start out doing glides with this drill so that the right foot only moves
about a foot. As he gets more proficient, the tempo gets quicker and the glide
gets longer until he can comfortably use the
10. Slow Reach,
Short Glide, Delivery without the Shot
Same as Drill #9 except
when the thrower gets to the power position. Slowly work the correct sequence
of the delivery. Going slow really helps the coordination and sequence of
the delivery and develops strength.
Slow Reach, Short Glide, Hip Pop with the Shot
Same as Drill #10 except
the thrower delivers
the shot from the power position using a hip pop.
12. “A" Drill
From the crouch, the thrower
fires the left leg towards the toe board. The right foot does not leave
the back of the circle. You can also do this drill kicking a ball with
the left foot. (Also see above)
Glide, stop and check the power position. The
thrower should have control and balance in the power position.
Glide Stop, Hip Pop
Same as Drill #13, with a hip pop delivery.
Glide Stop, Stand Throw
Same as Drill #13, with a standing throw
Check to see if the delivery angle
is high enough. Remember the 6' 8" mugger. You need a high
Is the punch delivered with the thumb
Does the lower body beat the upper
Does the hip forcefully move to the
Are the eyes focused to the rear?
the shoulders and hip separate upon delivery?
Is the ball coming from its farthest
point over the right heel?
Does the athlete stay on the ball
as long as possible?
Premature rotation of the hips prior
to the left foot touching the ground
The ball seems to lack velocity at
Ball is driven low at the time of
Ball usually goes out to the right.
Usually caused by the left leg going into the
bucket. Stress the linear event. Do many hop backs on lines.
Keep the hips square before the drive.
Usually caused by the lack of separation
in the body. Remember, hips come first. The ball is back
over the right heel as long as possible
Usually this means the athlete goes to his left
leg too fast. The base is too wide. The ball sits in
the crouch position before release; therefore, left leg plays
no roll and ball is driven low.
Usually means left leg is not down in
time. Therefore, hip is slow and the upper body beats the
never seems to have a high release.
The athlete turns away from the
The athlete seems to fall away
from the throw
The shot-putter is constantly fouling
out the front.
This usually means the athlete
has not achieved a stiff left leg
This problem is caused by the lack
of the blocking technique. Remember, the left arm comes back
to the left shoulder as the right side punches. Left leg is
held stiff to complete the block.
Usually means two things. Either
the athlete removes his left leg too early in the delivery
or the athlete does not get his right leg under enough so when
he begins to drive, the left leg stabs him and he is unable
to get over the left leg.
The athlete should be instructed
not to watch the shot as it leaves the hand. If the left leg
is held tight, the chances of falling are minimal. If the athlete
feels as if he is falling out the front, instruct him
to throw the left arm back or break the right leg down at the