Professional Documents
Culture Documents
From Beginners to Advanced
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What are Drills Used For?
• Teach
– Proper Technique and Progressions
• Correct
– Improper Form and Biomechanical Garbage
• Strengthen
– Special Strength/Functional Training
• Reinforce
– Repetition for your Top Athletes
I Split Drills Into 2 Categories
• TEACHING
• CORRECTION/STRENGTHEN/REINFORCEMENT
• **It is important to distinguish from the two
so your athletes (new and old) get the most
benefit from them.**
ABSOLUTELY VITAL!!!
• Every Drill Needs to have a SPECIFIC Purpose
– Athletes Need to know what they need to focus
on when doing the drill!
– Certain drills will put the athlete in an improper
position. Focus on the correct part of the drill is
imperative.
• Your Athletes need to be taught…
– Why they are doing the drill
– What the drill is going to correct
TEACHING DRILLS CAN BE USED TO
CORRECT, STRENGTHEN, AND
REINFORCE GOOD TECHNIQUE
• Especially true in beginner athletes
– Most beginners don’t have enough experience to
relate to what the C, S, R drill is trying to help
• Does not work the other way around
– Drills to C, S, R can not be used to teach
– Should only be used when the athlete has a
proper understanding of the glide, the stages of
the glide, and has some throwing experience
– New athletes can’t put 2 and 2 together
RELEASE DRILLS
• Teaching drills for releasing the shot
• First day of practice for entire team
– Yes, even your state champion, scholarship
recipient, too cool for drills shot putters
• First part of practice for all new throwers
– First few weeks of practice this is how all of your
newbie throwers will start throwing after general
warm ups and stretching before they step in the
circle.
PUSHES INTO THE GROUND
• Teaches:
– Position of fingers behind the ball
– Proper “flick” of the ball off the fingers
– Full extension of the arm before the “flick”
THROWING ARM PUSH, BLOCKING
ARM EXTENDED
• Teaches:
– Keeping the chest tall with good posture
– Raising Head to allow clean delivery
– Full extension of legs prior to delivery
– Can be done lunging or standing
BLOCKING ARM PULL, THROWING
ARM PUSH
• Teaches:
– Pulling of the blocking arm before throwing arm
extends
– Driving the blocking elbow down near rib cage
instead of swinging out to the side and over
rotating
– Prevention of “swimming” out the front over the
toe board
– Can be done lunging or standing
TWIST TO POWER SIDE, UNWIND,
BLOCKING ARM PULL, THROWING
ARM PUSH
• Teaches:
– Proper timing of delivery in mechanical steps
– Blocking Arm Stays Long and Does Not “Wrap”
– The “Twisting Pull” or the ability to twist into a
proper block and not over rotate
– Gives the athlete the feel of the hips already
facing forward before the upper body starts to
unwind – intro to separation
– Can be done lunging or standing
STRENGTHEN AND REINFORCE
(NO REAL CORRECTION)
• “Special Strength” Drills for the Release
– Heavy Shots – Build Strength
– Light Shots – Build Speed
– Band Restricting Blocking Arm – Emphasize Pull
– Band Restricting Throwing Arm – Emphasize Push
– Heavy Shot Band Restricted Blocking Arm ‐ Combo
– Light Shot Band Restricted Blocking Arm ‐ Combo
– Release Drills For Height (Over a tall object)
POWER POSITION TEACHING DRILLS
• Second and Third day of practice for entire team
– Yes, even your state champion, scholarship recipient,
too cool for drills shot putters
• For Newer Throwers, You May Be Going Back to
these For Many Weeks into the Season
– Depending on many factors, newer throwers will learn
these drills and “get it” before others. This is where
you need to be a coach! Make note of certain athletes
and what needs to be relearned almost daily.
HEEL TOE RELATIONSHIP ON A LINE
• Teaches:
– Proper foot alignment on the 6:00 line
– Proper width between their feet
– Understanding that the power foot needs to point
to 9:00 (3:00 for lefties)
– Understanding that the power foot heel needs to
be off the ground in the power position
WEEBLE WOBBLE TO
ONE LEGGED SQUAT
• Teaches:
– Conscious holding of heel toe relationship
– Proper weight shifting over power leg
– Understanding that majority of weight will be on
the power leg
– Isometric Holding of the weight on power leg to
“feel” the weight shifting
– Proper stacking of the joints of the power side
• Toes, knee, hip all face 9:00 (or 3:00 for lefties)
WEEBLE WOBBLE, ONE LEGGED
SQUAT, TURN SHOULDERS BACK
• Teaches:
– Bending of the power leg, not shifting to the
blocking leg
– Actual power position without thinking
– Necessity of hip and ankle flexibility
– Gradual smoothing into the “RESET” position
– Coaching Tip – Make sure the athlete understands
the blocking foot comes up on the toe to allow
further movement of the hips back and closed.
HOLDING POWER POSITION –
TURNING THE FEET AND KNEE
• Teaches:
– The power foot and knee are connected
– The power foot and knee can move independently
of the hips
– Beginning idea of turning back behind the ball.
– Turning on the ball of the foot rather than rolling
up on the toe of the foot like a baseball pitcher
HOLDING POWER POSITION –
FEET, KNEE, HIP
• Teaches:
– Proper sequence working from the ground up
– Full understanding of what it means to turn
behind the shot
– Proper Timing of the Upper and Lower Body
working separately.
– Power is generated from the legs while the upper
body stays back and embraces the torque build up
HOLDING POWER POSITION – FEET,
KNEE, HIP, RELEASE
• Teaches:
– Full robotic progression of a standing throw
– Proper understanding of where center of gravity is
during each progression
– How extension is achieved at every joint
• “Reach as high as you can, now reach higher!”
– How power is delivered from the feet all the way
to the throwing hand
SMOOTHING IT ALL OUT
• You can connect any of the robotic parts
together to give the athlete the feeling of fluid
motion
– Feetknee…feetkneehip…feetkneehipslap…feetkne
ehipslappull…feetkneehipslappullrelease
– Make sure to always verbally cue your athletes to
RESET back to the proper power position
POWER POSITION DRILLS TO
CORRECT, STRENGTHEN AND REINFORCE
• Drills like this will be assigned to different
athletes depending on the “weakness” that
needs to be corrected.
• You can not assign these drills in a sequence
like the teaching/progression drills.
• **Reminder**
– It is very important that the athletes understand
why they are doing the drill and what the focus of
the drill actually is.
KICK BOTTLE / SQUISH BUG
• C, S, R:
– The feet are the first thing to move and is what
starts separation
– Ankle flexibility and ankle strength
– Initial idea of the athlete turning behind the ball
• With or without the shot
• With resistance band
• With broomstick on shoulders
• If indoors, listen for the clicking of the shoes
MED BALL TOSS
OFF THE POWER HIP
• C, S, R:
– Athlete realizing the hips are the last part of the
lower body to fire
– Hips are moved primarily by the glutes (squeeze
the butt)
– Necessity of the legs to extend forcefully to allow
the hips to lift and pop the med ball in the air
– Great drill to work with a partner tossing back and
forth or off a wall in super fast repetitive motion
RESET DRILLS
• C, S, R:
– Emphasizes smoothness of the power position
and great for eliminating robotic movement
– Perfect way for coaches to “play back” the
athlete’s throw (instant replay)
– Great to do in repetitive sets for max volume
– Can do with or without a heavy or light shot being
thrown at the end after multiple repetitions
UNCOMFORTABLY LOW POWER
POSITION
• C, S, R:
– Great way to teach athletes what leg drive feels
like
– Strengthens the legs for newer athletes
– For overanxious releasers, teaches patience and
the need to keep the shoulders back
– Feel free to have the athlete “bounce” a few times
to really get comfortable being low.
HOP, POWER FOOT, BLOCKING FOOT,
THROW!
• C, S, R:
– Corrects improper timing of the feet hitting the
circle.
– Stops athletes from hitting with both feet at the
same time.
– Reinforces to the thrower that they shouldn’t
reach for the toe board and shift weight.
SHOULDER THROW – NO HANDS
• C, S, R:
– Corrects slow, unresponsive legs in power
position.
– Strengthens the understanding that the athlete
needs to deliver force into the ground.
– Ultimate way for the athlete to realize that the
shot put is almost all legs and only a little upper
body.
– Reinforces the idea that there is no “jumping into”
the throw. There is max force and a big block.
STANDING THROW OVER A TALL
OBJECT
• C, S, R:
– Corrects a low delivery point
– Increases height of release
– Further realization of the importance of the legs in
the throw
– Use of the competition weight is best as this is not
really the time or place for heavy or light shots.
BAND RESISTED THROWING HAND
WITH A RESET
• C, S, R:
– Great indoor or rainy day activity (or when
athletes are resting between sets in the weight
room)
– Allows coach to see imperfections and
immediately cue instructions
– Reinforces good technique with massive amounts
of volume (repetitions).
EXTEND AND TURN BEHIND SUPER
STRETCHED BAND
• C, S, R:
– Like the previous drill, lots of high volume
opportunity between weight room activities or
indoors with bad weather
– Teaches the athlete what needs to stay tight while
turning behind the shot and what needs to loosen
and relax.
– A heavy band will correct the desire for the
thrower to extend the throwing arm too early.
THE #1 DRILL OF ALL TIME…
• Is the drill you create specifically for your
thrower at that instant.
• Create drills on the fly by making combo drills
and smooshing them together – saves time!
• Get creative. Don’t rely on these drills as the
only drills. Learn more. Create your own.
Customize for what the situation calls for.
GLIDE TEACHING DRILLS
• End of the First Week of practice for entire team
– You may not get to all of these drills the first week.
– These teaching drills should be done during practice
all year round while athletes are waiting to get in to
the circle.
• For Newer Throwers, You May Be Going Back to
these For Many Weeks into the Season
– Depending on many factors, newer throwers will learn
these drills and “get it” before others. This is where
you need to be a coach! Make note of certain athletes
and what needs to be relearned almost daily.
BROOMSTICK ON SPINE, LOOK
OUTSIDE THE CIRCLE
• Teaches:
– Better posture in the starting position
– Gives athlete an idea in they are even close to
level with a straight spine
– Gets the athlete to stretch the shot back even
farther beyond the power foot. You finish how you
start. Start in a great position, finish in a great
position.
KNEE TO KNEE, TOE TO HEEL
• Teaches:
– Where the blocking leg and foot will go and how
far before kicking back
– Keeps the body in alignment
– Most times it will prevent “landing in the bucket”
before that bad habit even has a chance of
showing up.
– Shows how to keep a flat foot and where the
thrower needs more flexibility.
BUTT DROP
• Teaches:
– “Getting the car moving”
– Body will start to rock and shift weight just a little
bit allowing the thrower to explode easier off the
heel in the starting position
STEP BACK INTO “A” OFF THE HEEL
• Teaches:
– Staying low as the athlete drives off the heel
– Getting full extension with both legs before
entering zero support
– Keeping the blocking foot low to the ground
– Increases trust and flexibility in newer throwers
FROM “A” POSITION, PULL LEG UNDER
• Teaches:
– Athlete learn to take the extended power leg and
rapidly pull it under the body leaving the upper
body low
– Can be done with or without an obstacle in the
middle of the circle
– Gives athlete a great understanding of where the
foot should be landing in the full throw (in relation
to the center of mass)
STOP GLIDE
• Teaches:
– The full glide out of the back of the circle
– Self‐Correcting drill so athletes can stop and look
at their position and see what is wrong and what
needs improvement
– Stop Glide is the ultimate teaching teaching tool
for coaches looking to evaluate the first part of
the glide. Like pausing a video.
STOP GLIDE ON TO A CHALK LINE
• Teaches:
– Awareness of foot alignment after landing out of
zero support
– Self Correcting for the thrower
– Gives the thrower something to aim for. Similar to
a challenge or a game. Land correctly on the line
– Line should go from 12:00 – 6:00 across entire
diameter of the circle
– Can repeat over and over on a longer line!
STOP GLIDE – LIFT BLOCKING FOOT
• Teaches:
– A true idea of what it feels like to land with the
center of gravity back behind the power leg
– Coach gets real time analysis by watching to see if
the athlete needs to shift weight back in order to
lift the blocking foot.
– Gives the athlete an awareness that the left leg is
primarily there to block and is not very active in
the power position
– Can repeat over and over again on long line!
COMBO DRILLS AKA
ALL OF THE ABOVE
• Keeping with the idea that the best drill for
your athlete is the custom drill you create
especially for them, make combos out of
these drills and power position drills.
• Example: Glide and lift the blocking foot, place
blocking foot down slowly, throw without
using the hands.
– Great for an athlete who shifts weight too early on
the blocking foot and never uses his legs
GLIDE DRILLS TO
CORRECT, STRENGTHEN AND REINFORCE
• Drills like this will be assigned to different
athletes depending on the “weakness” that
needs to be corrected.
• You can not assign these drills in a sequence
like the teaching/progression drills.
• **Reminder**
– It is very important that the athletes understand
why they are doing the drill and what the focus of
the drill actually is.
GLIDE UNDER BROOMSTICK
• C, S, R:
– Corrects using the shoulders and head as
momentum to speed up the glide
– Great reinforcement and an instant “don’t do that
again!”
– Strengthens the idea that the athlete needs to
stay low through the entire glide
GLIDE HOLDING FENCE
• C, S, R:
– Reinforces the idea that the upper body needs to
stay back and relaxed as the legs are initiating the
drive
– Stops the left arm from bending and assisting the
glide
– Improves core flexibility for those athletes who
haven’t yet grasped the concept of what
separation feels like
GLIDE HOLDING ROPE / BAND
• C, S, R:
– Instant correction of using the non‐throwing arm
to build momentum through the circle
– Great way to teach the athlete the non‐throwing
arm hangs loose from the shoulder like a piece of
rope
– Gives a physical touch reminder for the athlete to
focus on while doing drills
– Can be added to many teaching drills!
GLIDE OVER STRAP / ROPE / BAND
• C, S, R:
– Scary as Hell!!!!
– Literally scares the athlete into pulling the power
leg underneath the body and in front of the center
of mass
– Great way for those athletes who don’t get the
foot under them to correct the problem
– Reinforces where the center of the circle is and
where the power foot should be landing
GLIDE NOT USING BLOCKING FOOT
• C, S, R:
– Fantastic drill to teach balance
– Athlete should fall back toward 12:00
– If the athlete falls toward the toe board, they will
instantly know they messed it up
– Great way to strengthen the ankle and foot of the
thrower
GLIDE TO A VERTICAL LEAP
• C, S, R:
– Reinforces to the athlete that the linear drive of
the glide needs to be met with a vertical push
– Corrects the very common problem of the athlete
not having an idea of what driving to vertical
actually feels like
– Improves reaction time with the feet hitting the
circle and turning into the throw
– Almost always done without a shot in the hand
90 DEGREE FLAT ‐ HEEL ‐ TOE HOPS
• C, S, R:
– Massive drill to strengthen the ankle, foot, calf,
and tibialis
– Very tough to do and will challenge the athlete’s
coordination and dexterity in their feet
– Secretly reinforces the need for the athlete to
keep the weight back balanced on the power leg
STOP GLIDE AND DROP THE SHOT
• C, S, R:
– Like the broomstick and the rope in the circle, this
can be very scary because there is a risk for injury
– Reinforces the fact that the head, shot, and
shoulders need to be back behind the power foot
and leg so the shot does not land on the foot
– Also reinforces the idea that the foot needs to be
pulled farther under the body
– Or, for most people, both at the same time!
THE END!
• Questions?
• Comments?
• Does this seem too easy? Too hard?
• Overwhelming?
• Write down the FIRST thing you will do with
these notes when you get home.
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