Technique and Progressions for the Glide Shot Put Continued…

By: Coach Jeff Magley

Assistant Track & Field and Cross Country Coach
Slippery Rock University

Part 3

7.  Glide Progression

A.     Left Leg Extension #1

·        Set up in the power position

·        Bring left leg back to the right leg and then extend it to the toeboard

·        Emphasis is on the correct action of the left leg

B.     Left Leg Extension # 2

·        Same as Left Leg Extension #1 and as left foot touches down in front of circle complete the stand throw

C.     A-drill

·        Start with both feet together facing the back of the circle

·        Extend the left leg towards the toeboard

·        Finish in a split position with the right foot dorsi-flexed and the weight on the right heel

D.     Cossack Drill

·        Same as A-drill, then from the split position pull the right foot under center of mass and finish in a good power position (make sure right foot is turned to 9 o’clock as it is pulled under center of mass)

E.      Backwards Walk Drill

·        Facing the back of the circle, step to the power position with right leg then complete the throw (right, left, throw) or (left, right, left, throw)

F.     Athletes are now ready for the full throw

8.  Glide Drills

A.     Stand Throw from Stretch

·        Start in the power position and then step back 2’ with the right leg

·        Pull the right leg underneath center of mass into a normal standing throw position and complete the throw all in one motion

B.     Glide & Stop

·        Glide to the power position and stop, have a coach or teammate check the position then can complete the throw (don’t overuse)

C.     Hop Drill

·        Stand on a line and balance on the right foot

·        Take a backwards hop off the right leg and turn the foot to 9 o’clock in the air and land without letting the left leg touch

·        Reset after each hop (good plyometric activity)

D.     Medicine Ball Kick

·        Start in glide position in the back of the circle

·        Place medicine ball about 1’ behind the left leg

·        Extend the left leg into the medicine ball

E.      Mini Glides

·        Perform a short glide of about 6 inches so athlete gets the feel of both feet hitting at the same time

·        Gradually extend the distance of the glide

F.      Partner Glides

·        Perform glide with partner holding the left arm

·        Can also be done holding a towel or bungee tied to a fence

·        Emphasis is on keeping the shoulders back

G.     Repeat Glides

·        Consecutive glides done down a line on the track

9.  Teaching the Reverse

Many beginning throwers tend to reverse too soon when they are attempting to reverse for the first time.  I feel it is extremely important that beginning throwers start by non-reversing and only graduate to the reverse when they show that they can consistently reach full extension of the ankles, legs, hips, and arms on their non-reverse throws.

A.     The athlete will kick the block leg (left leg) out the left side of the circle and replace it with the right leg.

B.     The thrower will turn 180 degrees with the follow through of the throw and finish facing out the left side of the circle after the throw.

C.     It is important that the thrower does not watch the shot as it is released.  This will cause the center of mass to move forward out the front of the circle and result in a foul.

D.     Make sure that the athlete lowers the center of mass by bending the right leg once it has replaced the left leg at the toeboard.

E.      For throwers who are not able to reverse all the way, a simple drill is to have the athlete jump (with their hands on their hips) and turn 180 degrees at a time to help give them the feel for the reverse.

F.      Another helpful drill is to do standing throws against the wall with a reverse.