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Shot Put Drills For all forms of throwing, use a soccer ball, basketball or light medicine ball. Throwing can be from behind the head, between the legs or around the side of the body.     Underhand Toss   Reps: 10 throws   Purpose Warm the body up properly for any shot put practice or competition   Teaching Points Stand facing landing area. Hold shot in front of body with both hands. Bend knees and throw shot up and out, away from body, using an underhand toss.     Points of Emphasis:  Good extension of arms and legs Deep squat, with explosive drive up through hips When to Use: Warm-up, in throwing ring         Chest Pass   Reps: 5-10 throws   Purpose Warm the body up properly for any shot put practice or competition   Teaching Points Stand facing landing area. Hold shot with both hands with fingers behind shot. Push shot out like a basketball chest pass.   Points of Emphasis: Good arm extension When to Use: Warm-up, in throwing ring       Wrist Flips   Reps: 5-10x   Purpose Warm the body up properly for any shot put practice or competition Develop strength in wrists   Teaching Points Hold shot in throwing hand, against neck. Cock wrist, elbow behind shot. Flip shot forward using wrist only.   Points of Emphasis: Strong, controlled wrist action When to Use: Warm-up, in throwing ring       Glide to Medicine Ball   Reps: 5-10 glides   Purpose Develop efficiency in extending leg toward the toe board   Teaching Points Place medicine ball at center of throwing circle. Take forward straddle position, facing back of throwing circle, with shot in throwing position. Bend the throwing-side knee, transferring weight over knee. Non-throwing leg is relaxed and extended; arm is out to the side. Drive non-throwing leg toward body. Push and glide back toward medicine ball with non-throwing foot.     Points of Emphasis:  Low efficient leg extension — ball is pushed directly forward Focus only on leg action and weight transfer When to Use: Integrate into entire technique as soon as possible       Putting for Distance   Reps: 5-10 throws   Purpose Develop complete putting action Develop explosive power in putting action   Teaching Points Push ball from as far back behind body to as far forward as possible. Drive up onto toes and push forward with body. Release ball so that arms are fully extended in front of body and above head.   Points of Emphasis:  Use whole body in this action, not just arms Complete arm extension Weight behind body When to Use: Once technique work begins       Putting for Height and Distance   Reps: 5-10 throws   Purpose Develop complete putting action Develop explosive power in putting action   Teaching Points Stretch a rope between two high jump standards, 2M above ground. Stand behind rope and put ball over rope. If successful, take two steps back away from rope and repeat.   Points of Emphasis:  Use whole body in this action, not just arms Complete arm extension Weight behind body When to Use: Once technique work begins       Glide Drill   Reps: 5-10 glides   Purpose Warm the body up properly for any shot put practice or competition Develop powerful and explosive glide action   Teaching Points Stand with feet parallel in back of circle. Using a normal glide, drive backward off left foot. Land in power position. Rotate hips and feet on drive back. Keep shoulders square to back of circle, opening up left foot and hip.     Points of Emphasis:  Quick driving action to power position Good rotation of hips and feet to power position When to Use: Warm-up, in throwing ring       Weight Transfer — Standing Throw   Reps: 5-10 throws   Purpose Develop effective use of the legs   Teaching Points Take straddle position with shot in throwing position. Bend the throwing-side knee, transferring weight over foot. Non-throwing leg is relaxed and extended; arm is out to the side. Shoulders are parallel to ground. Drive weight up and out from throwing side. Rotate hips, transferring weight behind shot release. Thrower is facing direction of throw upon release of shot put.     Points of Emphasis:  Hip rotation progressively increases with proper weight transfer Focus only on leg action and weight transfer When to Use: Limited use — Integrate into entire technique as soon as possible         Push-Throw with the Ball   Reps: 10-20 throws   Purpose Develop putting arm action Develop coordinated body leg movement   Teaching Points Throw tennis ball against wall with a pushing or putting action. Use body to make throw and extend legs. Push ball with fingertips. Catch ball on rebound from wall and repeat.   Points of Emphasis:  Putting ball, not throwing ball Getting body weight behind put Extending legs When to Use: Early in season — technique work       Push-Put the Ball with Partner   Reps: 10-20 throws   Purpose Develop putting arm action Develop coordinated body leg movement   Teaching Points Partners stand facing each other, 2-3 meters apart. Push ball to partner with one- or two-handed push pass. Step toward partner with left leg if throwing with right arm. Keep elbow of throwing arm at shoulder height.   Points of Emphasis:  Putting ball, not throwing ball Don't use a real shot! Getting body weight behind put Extending legs When to Use: Early in season — technique work

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