Maybe you havent seen a shot put since high school track and field or gym glass. Strength training programs for shot put and discus shot put. Throwers shot put, discus, hammer, javelin are undoubtedly some of the most powerful athletes on the planet. Speed, agility, and quickness are all vital attributes of a pro athlete. In out shot in out in out shot one dribble shots rotate by following pass 3 to 2 2 to 1 1 to opposite 3 south dakota state university womens basketball. Top 5 cone drills for speed and agility training 5. Define the role a company officer has in training, educating and mentoring their crew. Players today are not quite as ocd as me, so they dont like to take the time to track their results. Use these 5 drills to develop your footwork, increase your strength, and maximize your performance. Repeat this at all five spots keeping a running score. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. Ball state university muncie, in usa introduction the shot put is one of the most fundamental events in athletics. Basic movements for the beginner discus thrower by rob.
Heres another one of my favorite hockey passing drills i love this hockey passing drill because it just flows wellespecially when you have the right group of players for it. Present and future perpectives on shot put and discus throwing training at top level. 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. Track and field is a sport which includes athletic contests established on the skills of running. Its not all about you designate each member of your crew to create and deliver a drill each month. Pointless training treadmills, cranks and shot drills. Coaches develop training programs with the end result in mind, getting the best throws at major championship events. Mark harsha portage high school girls head coach goal one. Rotational shot put drills power or stand throw non reverse reverse.
This is the real secret sauce when you find a drill like stopscorestop that we will cover that has direct correlation to a game, then you use it as often as needed. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Shooting system hundreds of free basketball coaching drills. The 100 shot workout is a workout designed to hit all areas of your individual offensive game in a 100 shot sequence. 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. If proper balance cannot be maintained, it will hamper the final result. With an overdrive account, you can save your favorite libraries for ata.
Warming up for a football game or practice differs in many ways from warmups for other sports. Drill work glide drills jump and turn, chair sits pit sits gather, sit, kick. Change of direction workefficency of movement in the 3 cone drill, pro agility shuttle and for skill players the 60yd shuttle, coupled with the powerspeed developed by sprinting will lead your athletes to have great success in these drills which make up about of the testing done at the combine pro day. Strength, power, speed, specialpower, endurance, flexibility etc. Shot put and discus training programs combine speed, strength and technique, warmup routines should reflect these elements also. She moves to another spot as quickly as possible and continues until time runs off the clock. Drill attack line drill purpose warming up, working on passing skills, communicating with others notes have a little fun, focus on passing technique, and working with the team. Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. The shot putter focuses on turning then lifting with the feet, which is the opposite of the glide technique. The athlete should try to gain some distance from the wall on this drill by producing a more forceful blocking leg drive and a power leg push off the heel. The youngest of trumps five children, 11yearold barron, attends a private school in potomac, maryland. Smithglide shot put drills and throwing progressions. It might not be something youd think of as a good workout, but you might change your mind when you learn that throwing a shot put burns hundreds of calories. This forum is dedicated to the throwholics throwers of the month related topics.
Jan 09, 2017 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 tess. 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. Because of this, i decided to come up with the 300 shot workout so we can have our players shoot a standard set of shots, and we can track their progress for them. See more ideas about shot put, discus and track and field. Jim giroux of mf athletic presents 110 and 100 meter hurdles technique and training information, drills, and practice schedules. All drills should be conducted in a learning atmosphere where every athlete is given every opportunity. Athlete development lessons from shot put coach jim aikens. Techniqq, g g,ue, teaching progressions, and drills mike. Identify 101 different drills to use in a variety of situations. The phases are the shot grip and placement, delivery of the shot, power position, and the glide position. For more information about the dvd click the link becoming a champion. A loss of balance can cause deterioration in the acceleration and reduce the application force on the ball. Feet are placed shoulder width with the left toe splitting the middle of the right foot. In this chapter, we will learn the most fundamental aspects of shot put throw.
Thrown in competition for many decades, the shot is a test of power, speed, and skill. Shooting and all around workouts strictly skills basketball. To do this, the athlete needs to bend the elbow and squeeze the thumb and index finger together as the discus is leaving the hand. Two arm putts use this drill for proper release of the shot. All throws have an acceleration phase using the legs, so your throwers need some acceleration sprints, albeit over very short distances. Technique, teaching progressions, and drills q, gg. Dave hopla basic shooting technique step 1 then mental approach no ball first step in shooting is a good foundation o point both feet to the basket o slide left foot back to the instep o should width apart o when you get in triple threat position, your shoulder must be in front of your feet, and your head in front of your shoulders. We also compete in drills with teams of our colleagues.
Shot put drills are used by athletes to perfect the technique and build strength and rhythm in the throwing action. Rotational shot put skills and drills 2010 illinois state high school clinic larry judge ph. Suggestions will be made by throwholics members and thrower of the month will then be voted on. Coach young athletes to perform an effective shot putting arm action. The drills in 101 shot put drills feature a compilation of information gained from the last 25 plus years of coaching athletes, being instructed by others, and by. These can range from 1020 meters for shot and discus, to 2040 meters for javelin throwers. The shot put has been an olympic sport for men since 1896 and a womens competition. Block armstrike arm chin up chest up bag drill with partners. Preparation phase thrower starts in an upright position at the back of circle with their back to throwing direction.
Jul 26, 2015 coach young athletes to perform an effective shot putting arm action. All descriptions in this article will be for the righthanded thrower. Step 1 starting position coach is off the court with a basket of balls five players line up on the attack line on each side of the court. Future focal points in shot put and discus throwing training. Use of functional training for the throwing events. Shot drill definition is a rotary rock drill using chilled steel shot as an abradant. Rob lasorsa is the author of 101 shot put drills 4. Coaches education coaching shot put for beginner throwers. Do not throw the shot push it figure 2 put weight onto back leg with hand not holding shot pointing to where it. It works form shooting, shooting off the catch, shooting on the move and shooting off dribble moves. The author has found that this exemplar drill is a great shortcut to learning trigger control, which translates to greater accuracy. Proper attention should be given to the following points.
The leg forcevelocity test was performed on a cy102. Was to study the relationships between leg peak power, leg muscle volume. Enter your mobile number or email address below and well send you a link to download the free kindle app. It can be done in about 15 minutes with a rebounder, or in about 25 individually. Create a training plan to best meet the needs of their personnel. Football combine training juggernaut training systems. Posture rebalancing for shot putter and discus throwers is a key part to understanding. This is a game shot game spot drill the best will go at game speed too put 3. Strength training for throwers sport performance centres. Spin shot put drills stand throwspin in the stand throw for the spin shot, the thrower gets into the power position with a narrow base. Do not bend at the waist this is a weak position 4. Could you talk about why you like specific exercises and what you look for in equipment for. Drill attack line drill volleyball training ground. The shot put slam drill for young athletes coaching.
Flex right leg and this will lower upper body close to horizontal. Types of races sprint and endurance running form proper posture, arm movement, and leg movement start and drive phase block and standing start types of jumps horizontal and vertical jump elements approach, take off, flight and landing. On day 3, we combine presses and pulls and have more of a speed emphasis. Righthanders, start in a position where your left shoulder is facing in the direction you wish to throw and your chest is facing perpendicular to that direction. Competitive drills 74 to 74 stopper power ball perfect possession 3 possession game stop n go stop n stay 2 n out. Then you can start reading kindle books on your smartphone, tablet, or computer no kindle device required. Gun shooting drills spartan basketball skill development 1 dribble seperation shooting gun coach 2 player attacks the elbow and makes either a crossover into a jump shot if going baseline or a inout move to the nail to seperate for. The challenge throw coaches face is choosing the right lifts. In order to compete at their best, football players need to do more than stretch and break a sweat. One of my favourite shot put drills to use when coaching young athletes is what i call the shot put slam. Topics how is your experience of coaching in different countries and how do you do that. Trump says he wouldnt want to tell his son that he has to go through an activeshooter drill.
Thrower transfers 80% of bodyweight onto the ball of the right foot, with the torso rigid and hips under the thrower. Put weight on back leg with hand not holding the shot putting to where the shot will go. Also, only one attempt has been made to optimize the movement of elite shot. Thrower starts to lift and turn the ball of the right foot, knee, hip while the left leg.
Or more correctly stated, do you want to learn how to put the shot. This learnbydoing shot put manual is very insightful. Shot drill definition of shot drill by merriamwebster. Dec 27, 2010 shot put is one of the popular sporting events, especially in the olympics, strong men and women ply for gold in this prestigious event. Eyes are level in this position and not looking at the ground. The shot put is a track and field event dating back to greek times.
Skate around the cone and take a shot with your feet moving note. Phase breakdown in the shot put we work on getting into the right position at each plase of the shot put throw. These drills do not need to be trained at maximal intensity often, as the bulk of the. She stays at one spot until she makes 3 shots in a row the string of 3 in a r0w1 hubie. The shot should be placed underneath the side of the jaw in front of the ear the hand presses the shot into the neck to support it in this position. Development and application of an optimization model for elite level. The fingers are slightly spread and placed behind the shot. Shot put should be about 1 foot behind the throwers right foot if the shot was dropped in the power position.
The shotput performances were measured during a simulated competition. From the back of the ring to the arm strike, mastering the shot put details a stepbystep teaching progression with beginning, intermediate, and advanced drills and demonstrations, as well as exercises to build specific throwing strength. A0025777n drill 01 bull in the ring drill 02 bump the cutter drill 03 chill drill drill 04 close out drill drill 05 defensive shuffle and pass drill 06 fifty passes drill 07 five corner passing drill 08 five on four plus one drill 09 four on four recover. Reviewing both the longshort and shortlong glide techniques, the dvd is designed to provide an understanding of both the liftrotate and rotatelift drive. Shot put learn by doing basic technique for the shot put by. Keep shot close to or touching neck think clean palm, dirty neck keep elbow high push the shot up not towards the ground look to where you want shot to travel start with knees bent and side on put weight on back leg with hand not holding the shot putting to where the shot will go. Drills, and parallel movements should be primary in technical introduction and instruction of shot put introduction, and instruction of shot put. Jan 11, 2017 rotational shot put drills power or stand throw non reverse reverse wheel drill south african drill full throws thanks sam. Dec 09, 2016 the clip is from a dvd that also covers the fundamentals of the glide and the spin in addition to a variety of medicine ball drills. Beginning high jump drills and workouts bill richardson madison memorial head boys track coach. Finish by going to the free throw line for a oneandone. The feats i have seen with my own eyes and heard anecdotally from coaches during my decade as a high level shot putter, could fill a book. When introducing the shot put to the beginner, the instructor should teach the student to balance the shot in his hand so it is resting at the point where the fingers are connected to the palm of the hand.