Technique and Progressions
for the Glide Shot Put Continued…

By:

Jeff Magley

Assistant Track & Field and Cross Country Coach
Slippery Rock University

Part 2

3.  Standing Throw Progression

A.     Feet Against Toeboard #1

·        Face throwing sector with both feet against the inside of the toeboard

·        Left arm up and at the midline of the body towards the throwing sector

·        Push the shot using only the throwing arm

·        Focus is on isolating the proper throwing action of the arm

B.     Feet Against Toeboard #2

·        Same position as #1 and rotate the shoulders 90 degrees to the right

·        Rotate the trunk towards the sector and complete the throw

·        Focus is on proper trunk rotation and throwing action of the arm

C.  Feet Against Toeboard #3

·        Same position as #2 and flex the legs into a ¼ squat position

·        Initiate the throw with the legs, rotate the trunk towards the sector and complete the throw

·        Focus is on coordination of the leg action, trunk rotation and proper throwing action of the arm

D.  Feet Forward

·        Feet split front & back with both feet facing throwing sector

·        Weight on bent back leg, left arm at midline and trunk facing sector

·        Extend up through the right leg and push the shot (shot should go straight up and come straight down)

·        Focus on full extension of the legs and left side block

E.  Feet Forward, Right Foot 45 Degrees

·        Same position as above with right foot turned back 45 degrees

·        Weight on bent back leg, left arm at midline and trunk rotated to right

·        Turn right foot, extend up through the right leg and push the shot

·        Focus on rotation, full extension and left side block

F.  Feet Forward, Right Foot 90 Degrees

·        Same position as above with right foot turned back 90 degrees

·        Weight on bent back leg, left arm at midline and trunk rotated to right

·        Start tall then load the back (right) leg

·        Turn right foot, extend up through the right leg and push the shot

·        Focus on rotation, full extension, and left side block

4.  Power Position

A.     Base

·        Will vary depending on athlete (slightly wider than shoulder width)

B.     Heel-Toe Alignment

·        Will vary depending on athlete.  Generally right heel lined up with left toe (alignment should be wide enough to allow for proper hip clearance at release)

C.     Feet

·        Both feet should be facing 90 degrees to the sector or 9 o’clock

D.     Right Leg

·        Load the right leg so weight is balanced on the ball of the right foot (hide right toe with quad)

E.      Left Leg

·        Extended towards the toeboard with left foot facing 9 o’clock

F.      Trunk

·        Trunk should be rotated back between 11 & 12 o’clock with shoulders level and square to the back of the circle

G.     Left Arm

·        Left arm should be long and relaxed and rotated back with shoulders

H.     Head

·        Eyes should be focused 12’ to15’ down and out the back of the circle

5.  Standing Throw Technique

A.     Throw starts from the ground up with the legs, hips, trunk and arm

B.     Rotation and extension of the right leg starting with the foot (turn towards the sector), knee and hips (rotate & lift vs. lift & rotate)

C.     While maintaining separation, the upper body starts to rotate towards sector

D.     Left arm is long and relaxed as it sweeps up towards the sector allowing the chest to open and stretch

E.      Final rotation of the hips and shoulders with full extension of the legs

F.      Left arm blocks and finishes at the left shoulder (squeeze triceps to ribs).  This blocking action of the left side provides the final acceleration for the shot

G.     Left leg blocks (squash the bug with heel) as the right leg finishes it’s extension

6.  Standing Throw Drills: (I do all standing throws and drills with a non-reverse)

A.      Bottle Drill

·        Set up bottle by heel of right foot

·        Turn foot, knee and hip of right leg and knock bottle over

B.       Hip Pops

·        Turn the foot, knee and hip of the drive leg

·        Keep the shoulders back and the weight on the back leg

·        Partner can hold the left arm to help keep shoulders back

·        Can perform the same drill with partner providing resistance against the left shoulder from behind the athlete

·        Can perform the same drill with the partner holding the elbow of the throwing arm while the athlete lets the left arm sweep open.  This allows the focus to be on the coordination of the right leg action combined with the opening of the chest

C.      Fence Drills

·        Hold onto fence with both arms outstretched and weight balanced on right foot

·        Hop up off the right foot and turn both feet to 9 o’clock while in the air

·        Land on a loaded (bent) right knee in the power position

·        Can also do this drill with shot in right arm while holding onto fence with only the left arm

D.      Medicine Ball Pops

·        Set up in the power position and hold medicine ball on right hip with both hands

·        Perform right side action of stand throw and let the ball go

E.       Toe Board Stands

·        Set up in the power position and place the left leg on the toeboard

·        Perform standing throw and drive up and over the left leg

F.       Tap & Go’s

·        Set up in the power position

·        Pick left foot up, bring it down and tap circle, then bring it back up while completing the throwing motion with the left foot in the air