[1] X Research source In comes the barbell step up! Finally, the front squat will also improve the performance of the clean as well which improve rate of coordination and BIGGER BOMBS! They have zero concept of throwing and my job is to try to get them to throw the shot as far as possible, as soon as possible. Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg; Athlete assumes a standing throw position and gently bounces once and then much more vigorously on the second bounce before executing a heel/toe turn and throwing How to Do Forward Crossovers On Figure Skates, How To Do a Circle Eight On Figure Skates, The Right Technique for Getting into a Kayak, How to Ride a Motorcycle in 10 Simple Steps, Mishit Tip Sheets: Fixing Common Faults in Golf, 5 Key Swing Checks When You Need to Fix Your Golf Slice, Beginner's Track and Field: Learning the Shot Put, Illustrated Step-by-Step Long Jump Technique, Track and Field Glossary From A Through K, A Step-by-Step Guide to a Great Golf Setup. At the college level, those numbers should be around 400+ for reps and 200+ for easy reps for the women. The aim is to put it as far as possible from a seven-foot diameter (2.135m) circle that has a curved 10-centimetre high toe-board at the front. c) The thrower will sky the eyes to the ceiling and push the shot away from his neck focusing on driving through the shot towards the throwing area. Not only does this movement dramatically improve unilateral strength, it also develops tremendous coordination between the legs and the trunk. As you do so, punch your throwing arm up at approximately a 45-degree angle, pushing off with your right leg as you release the shot forward. Your thumb should be under the shot with your throwing elbow pointed outward, away from your body. Dynamic Trunk Control is imperative for big throws. Young competitors, other than ​beginning shot putters, will naturally gravitate to the more direct glide technique. Mike Rosenbaum is an award-winning sports writer covering various sports and events for more than 15 years. We know that throwing is about RAPID COORDINATION. Shot Put Placement Drill. Beginning at a 90 degree angle from the target allows you to twist your hips in order to gain momentum when throwing the shot. Shot Put 'Standing Throw/Power Position' - stationary throw isolating upper half and concentrating solely on throwing technique 'Glide Step & Throw' - introduce a small shuffle when throwing 'Rotation & Throw' - introduce the spin and release shot put throw I developed the following sequence to teach a basic standing shot putting action to class-size groups of up to thirty children within a thirty to forty minute session. Fingers should be placed all close to the shot. Think of all throws having three phases, a beginning, middle … Linear Shot Put Technique Explained Read More » The aim of this study is to analyse these factors in order to determine how they influence a shot put performance . Keep your left arm extended to counter-balance the sweeping right leg, which will extend past the right side of the ring. Go back on the ball of your left foot as you pivot, moving your upper and lower body together. But other competitors, including Olympic champions Tomasz Majewski and Valerie (Vili) Adams, do quite well with the glide. This is my first year coaching at a new school and the kids haven’t had a real throws coach in forever. There needs to be a general idea of technical understanding FOLLOWED by a development of speed and strength which then leads to power. Scott Martin rotates left after throwing the shot to keep his momentum from taking him out of the circle and fouling. For example, the shot put throwing circle is smaller, requiring a tighter turn. These are all key components behind the front squat that will dramatically carry over to PR’s in the circle. Spin method was also introduced later. Description:. Previous Page. The more complex method is the spin or ​ rotational technique, spinning as you move forward to generate momentum for the throw. Advanced competitors use techniques such as the glide, slide and spin to increase their distance, but beginners should focus only on the power throw, which many refer to as fronting out. The front racked push press has a better carryover than the behind the neck push press. Your feet should be shoulder-width apart, your body upright and your head up. This variation still carries over tremendously well and can also enhance the thoracic positioning and mobility. The basic requirement which you need is muscle strength. Understand the detailed nature behind the shot put and the qualities that are necessary to improve the distance on the throw. The shot put event originates from heavy stone throwing competitions in England and Scotland during the 15th century and was included in the first modern Olympiad of 1896 in Athens. The front squat not only improves rapid coordination and strength, it also improves how the core fires in conjunction with other muscle groups. Shot Put - Glide Techniques. Bronze medallist Reese Hoffa teaches the fundamentals of shot put techniques including footwork and grip. Aim: To develop the basic glide technique. Skip to main content. The bench press is the king of the upper body lifts, but HOW MUCH?!?! When throwers spend time training PROPERLY and improve their upper body power in an effective manner, the more power they will be able to exhibit into the implement. Reese Hoffa prepares to launch the shot forward at approximately a 45-degree angle. Description:. Does shot put follow a throw-like or push-like movement pattern? These numbers will help you improve your result and strength required to drop those big PR’s! As his arm punches forward, he continues to spin to his left, to maintain momentum and keep his balance. For the approach, you can choose between two basic methods for throwing the shot put, spin or glide. Apart from traditional styles, new rotational styles were introduced in the sport due to increasing popularity. If you are a female post-collegiate thrower, you should be smacking over 300lbs. While the rotational style may be tougher to master, quality shot putters should at least learn the technique, to discover whether the acceleration generated by the spin leads to longer throws. Young competitors, other than ​ beginning shot putters, will naturally gravitate to the more direct glide technique. Positioning of the shot is generally maintained behind the point of the jaw and below the ear by the spinners. Hit these lifts 2-3 times a week, depending upon your training schedule and constantly make progress toward bigger bombs! 1). The main thing to master in this is the placement of the grip. By using LiveAbout, you accept our. The shot put event originates from heavy stone-throwing competitions in England and Scotland during the 15th century and was included in the first modern Olympiad of 1896 in Athens. "Our aim is to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions. The athlete that can apply the most effective amount of power into the implement in the shortest period of time will likely throw the longest! Long force development is imperative to big throws in the shot put. The two most widely used throwing techniques are the glide technique and the rotational technique (Fig. She lifts her left heel to begin her wind-up. This forces the usage of the behind the neck push press. In a simple ranking, the throwing of the shot put is all about: Who has the best technique to be able to coordinate the fastest in optimal positions... Who can control the power developed in the throw at the finish to enable the energy to optimally transfer into the implement?!?! Push the shot firmly against your neck in a comfortable position. In a matter of seconds, there is literally THOUSANDS of pounds of force being generated to apply to the implement. Your right elbow will be pointed toward the target and your right knee bent. The rotational grip is the same as the glide grip. Hence we can say proper techniques are used along with body positioning. The front squat also can improve ankle mobility and thoracic extension. Arm Strike - Use this drill for the arm delivery in the shot put. The push press transfers incredibly well to the vertical jump because both of these movements are based around rapid coordination. a) The thrower will be standing tall facing the throwing direction b) The thrower will place the shot against his neck. Your right elbow will point toward the target. Starting the throw/the throw Rotate your torso clockwise, bringing the discus as far back as you can, holding it in your throwing hand only (if the target is at 12 o’clock, you should end up facing 9 or 10 o’clock). Due to the extensive steps and techniques that go into properly throwing a shot put, it is necessary to learn in steps and phases. The delivery phase is the same as the full throw. Christian Cantwell releases the shot. Their trunk gets targeted, their groin and back get hit with serious tension and force. I have used the same sequence to introduce shot put to small groups and also individuals. The shot put is a track and field event involving "putting" (pushing rather than throwing) a heavy spherical ball —the shot —as far as possible. As your left foot lands, continue spinning by shifting your weight over the left foot. Aim: To develop the basic glide technique. Everything you’ve done so far will be wasted if you lose your balance, fall out of the circle and foul. During the shot put, a lot happens from a physiological perspective in a very short period of time. Many coaches also know that strength can have a positive impact on athletes holding technical positions. It mainly demanded a large standing throw because a glider could typically only add 4 to 7 feet on top of their standing throw, which required a 72-foot glider to have at least a 65-to-68 foot standing throw to attain that distance. The left leg lands in the front center of the ring. Start off with the basics, make sure you hammer the step ups and bench press to improve the muscle mass and muscular coordination during the throw. Stabilize the shoulder girdle with push presses and continue to build trunk stability and mobility with the front squat. The shot put competition for men has been a part of the modern Olympics since their revival in 1896, and women's competition began in 1948. Stand with your left shoulder pointing at the target and your body facing the direction perpendicular to your shoulder (for right-handers). Don’t slow down or stop when your right foot lands or you’ll lose momentum. As you push off with the right foot, lift your leg and pivot on your left foot. Throwing technique: Gliding or rotational; These factors will then be examined throughout the three biomechanical phases; preparation, execution and follow through. If the shot drops below your shoulder during the put, it will be considered a foul throw. Drill 1 – Standing throw with soft ball Aim: To develop core movement and basic technique Description: Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg … Rotational Shot Drills Set 1 Read More » You have gained weight, gained strength, you are taking monster standing throws and STILL can’t figure out why the distances thrown aren’t increasing. As you rotate, pivot on your right foot – keeping the foot flat on the ground – and rotate the left leg so your knee moves slightly toward the right. Continue sweeping your right leg around until it lands in the center of the circle, toward the front. Balance on the ball of your left foot. Continue rotating, because the rotation’s momentum helps to power the shot. Lift your left leg and circle it toward the front of the ring. Randy Barnes used the rotational technique to set a world shot put record of 23.12 meters (75 feet, 10¼ inches) in 1990. His right foot will land in the middle of the circle. Move your left arm in sync with your left leg. The session will not result in “textbook” technique but will produce happy young learners who at least possess the minimum skills required to participate with some competence in the event. Begin pushing off with your right foot, so you’re on the ball of the foot. ". This is a part of the sport. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. There is a huge disconnect between the weight room and the circle. However, many shot putters are incredibly hypertrophic and have massive muscles and poor wrist mobility. Athletics: How to throw a shot put. Glide Shot Glide Pillar 5 & 6 Set it up right. Again, the description is a snapshot; don’t stop in this position. The linear shot put phase is divided into the following 4 phase; Preparation, Momentum Building, Delivery and Recovery. While his right leg is straight, his left is bent slightly at the knee. Your non-throwing arm should be pointed in the opposite direction as your throwing arm. Your weight should be over the right foot. Most world-class male throwers, including 2009 World champion Christian Cantwell, employ the rotational shot put technique. Spinners tend to hold the shot farther back, closer to the ear, while gliders generally keep the shot closer to the chin. Next Page . Your left arm should be pointed toward the target with your left leg straight and right knee bent. Follow that up with the transfer of the vertical jump to throwing. Today there are two main techniques used, a linear movement which is a backwards shift across the circle and the non-linear or rotational technique. Lift your foot off the ground and begin sweeping it counterclockwise. That is why the transfer is so high for the shot put! http://digitaltrackandfield.com Standing throw teaching progression for the shot put. Stand at the rear of the ring, facing away from the target. It has become a part of Olympic for men from the year 1896 and for women it has started since 1948. It mainly demanded a large standing throw because a glider could typically only add 4 to 7 feet on top of their standing throw, which required a 72-foot glider to have at least a 65-to-68 foot standing throw to attain that distance. While the discus is held at the end of an extended throwing arm, the shot remains close to the thrower’s neck – near the center of the rotation – making balance more difficult. Dylan Armstrong’s right foot has landed and his left is swinging into throwing position as he continues to spin. Rebecca Peake takes her stance at the 2010 Commonwealth Games. In comparison to the back squat, the front squat also decreases the load on the knees. Mobility is important in throwing, mobility is important in strength training and proper mobility triggers BIG gains in the weight room. Pivot and turn your left leg. SHOT PUT | GLIDE TECHNIQUE: Setting up a powerful stand throw! What happens when we come out of the back of the circle during the shot put? Remember, transferring energy from the ground, through the legs, through the trunk and into the hands is a very important aspect during the push press. The shot, a metal ball (7.26kg/16lb for men, 4kg/8.8lb for women), is put – not thrown – with one hand. This shows us that a few things are needed to generate a lot of force rapidly. Christian Cantwell turns to his left as his wind-up begins. When the simplicity of the throw is uncovered, it helps coaches and athletes be more aware of specific aspects that will dramatically improve their output. The Front Squat. Shot putters have a choice between two techniques, the glide and the rotational (or spin) style. Bronze medallist Reese Hoffa teaches the fundamentals of shot put techniques including footwork and grip. Shot put progression drills are designed to help you improve your form and technique while shot putting. The Spaniards invented the style Erausquin in javelin throw (which was banned ) and the Campra Style in shot put. The spin technique is similar in principle to the basic discus-throwing technique, but there are key differences. This is also a key behind the throw as a shot putter. Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg; Athlete assumes a standing throw position and gently bounces once and then much more vigorously on the second bounce before executing a heel/toe turn and throwing We know that technique is imperative. The front squat is a strength movement that can dramatically improve mobility AND strength! Are there specific exercises for the shot put that you could be doing that you can add to your arsenal? A good follow-through is essential to maintaining your momentum through the delivery and keeping your balance afterward. If you are a post-collegiate shot putter you should be hitting close to or over 500lbs in the bench press. Your foot should be flat and your leg firm with very little flex in the knee. When the right foot lands, hop on the foot and continue spinning. The rotational technique is an outstanding way to propel a shot put a great distance. This can lead to very precarious positioning with throwers who are not strong in unilateral positions. Adam Nelson's left foot has touched down as he prepares to throw. A good dip that generates a ton of energy that transfers through the trunk and into our elbow extensors is where we see HUGE carryover to the shot put. Place the shot on the base of your fingers – not in the palm – and spread your fingers slightly. It can also show strength leaks inside the athlete if their trunk or core is weak as well! The front squat forces the abs and mid-back to be very strong. We've partnered with selected media partners in the US to bring you Olympic Channel Plus content. Most world-class male throwers, including 2009 World champion Christian Cantwell, employ the rotational shot put technique. Keep your shoulders level. But the rotational technique is not for everyone. Reese Hoffa's right leg swings around as he concludes the entry phase. If throwers can improve their bench press, they will see an immediate impact on their upper body force development. Keep your feet wide apart, and bend the right leg, so that you tilt backwards. It is basically field and track event. Are there specific movements that will trigger that huge PR?!?! Phase 1: Preparation. The right shoulder should be lower than the left with your right forearm roughly parallel to the ground. Rotate your upper body about one-quarter turn to the right. Mobility is important in throwing, mobility is important in strength training and … LiveAbout uses cookies to provide you with a great user experience. World champion Christian Cantwell holds the shot toward the back of his neck, beneath his ear, as he begins his throw. Shot should be placed on the upper pad of the hand. Shot putters have a choice between two techniques, the glide and the rotational (or spin) style. At the high school level, it’s important to work toward 300-350lbs and 200+lbs for a single rep. This is frustrating. It seems like there isn’t a light at the end of the tunnel that will get you to the promised land of PR’s! Standing Throw The shot-putter sets up the upper body similar to the crunch drill with the left arm down. You may wish to experiment with the exact placement to see what works for you. Gripping Mechanism. The left leg is lifted up 4-8 inches off the ground to simulate the right to left action in the throw. Bend your left knee slightly and flatten your left foot as you transfer the center of gravity to your left side. Rotational shot put drills set 1 break the technique down using a softball instead of a heavy shot. But the major difference involves the implement itself. Shot put progression skills will help you perfect your glide technique. His left arm is sweeping forward and up, helping to place his shoulders at the correct delivery angle. Shot put is all about pushing the heavy spherical object instead of throwing. The Shuffle technique is actually the style invented in 1973 by the Spanish athletics coach Emilio Campra Bonillo (RIP) . Glide techniques also became a part of this and soon became quite popular. Extend your left arm (again, for right-handed throwers) to the side. Your shot putting distance is stuck. • Complete a standing shot put with correct basic technique ACTIVITY ORGANISATION TIME WARM UP Pair up students and have them standing opposite one another about 10 metres apart with all students on the same line at either end. Notice how his left arm extends to counter-balance the swinging right leg. The stronger our pecs are, the stronger our shoulders are, the stronger our upper back becomes, the more stable the upper body is, the easier we can develop force! 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Used the same as the full throw, moving your upper and lower body together throw, is! Standing throw teaching progression for the shot put performance finally, the shot throw. Banned ) and the kids haven ’ t had a real throws coach in forever him of.