Written for Right handed thrower.
-> the shot put circle has a diameter of 2.13m
-> the sector is 34.92deg. - create a triangle with 2-10m sides and a 6 base, with the apex at the centre of the circle
weight of implements: 6lb - pee wee and bantam girls and boys
4k - midget men, midget women and up
5kg - juvenille men, 6kg - junior men, 16lbs - senior men
SASK. HIGH SCHOOL: Women - 4kg, midget men - 4kg, Junior/Senior guys - 12lb.
-> the thrower may enter the circle from anywhere, and once the throw has landed, must exit from the back half of the circle
-> the throw must start from a stationary position with the shot put touching the neck
-> the throw must land within the sector
-> the thrower has one minute to complete the throw
-> the thrower may touch the inside of the ring or toeboard, but not on top
1) The Grip
It is important to grip the shot properly. The shot put should rest on the knuckles that seperate the palm/fingers and the fingers. The fingers should be kept close together (but not necessarily touching) to maximize the application of force to the shot. Do not let the shot come off of the palm.
2) Flips
The purpose of this drill is to focus on keeping the elbow up and getting the proper release of the shot from the hand. Grip the shot and hold it (elbow up) just to the side of the head. Take a step forward with the left (right) leg and push the shot at a ~40 degree angle remembering to keep the elbow up and flick the wrist out to release the shot put.
Note: Make sure the hand is pointing to 4o degrees as well, otherwise the shot will roll off the thumb.
3) Mashed Potatoes
The thrower faces the direction of the throw, with feet shoulder width apart and at the toe board. The shot is just over the shoulder of the throwing arm. There are a variety of ways these can be done.
a) just like a flip except no step is taken and the start position is different.
b) add trunk rotation
c) add a slight knee bend
d) add a large knee bend and twist, then explode and jump out after the shot (ie you should be exploding over the toe board)
3) Step Back Stand Throw
Stand 90 deg. from the direction of the throw, with the shot put touching your neck and your non-throwing or block arm up. Step back with the power leg (right for right handed throwers) so that your feet are slightly more than shoulder width apart and that your back heel (or instep) aligns with your front toe. Your right foot should be a little more than 90 degrees, say 135 deg from the direction of the throw. While stepping back, your back power leg bends and the front (block) leg remains straight.
NOTE: to get lower bend the leg more, never bend at the waist to get lower. STRAIGHT AND STRONG!
As you are stepping and bending, twist the trunk so that your head and shoulders are facing about 180 deg. from the direction of the throw.
This is the POWER POSITION.
Next, you move the clear arm up and over the top so that it is facing the direction of the throw (keep the clear arm long - more power). This opens up the chest. At the same time the right hip starts to rotate towards the front, while the head and shot put stay back. This should leave you with your chest pointing up to the sky, with you arm cocked and ready to throw. Then you tuck in the left arm to your side and push up hard with the power leg. Finally, start pushing with the arm in sequence: chest, shoulder, arm, and hand, remembering to put the shot in a straight line, finishing up tall, watching the release as it "flips" out of your hand.
Q. What to do with the clear arm?
A. As it comes over the top, bring a tensed clear arm in tight to the torso and use it to help initiate the throw, then block. People tend to over rotate the clear arm and it can lead to throwing out of sector. Also, bringing in the clear arm at the end shortens the radius increasing your speed. Keeping the arm long allows you to initate the throw with your non-throwing side, thus increasing your power.
Q.Does the left side contribute?
Yes. Keep the block side stiff and it will keep you up tall, keep you in the circle, and keep you from over rotating. It is like hitting a wall. The faster the block side decelerates, the fasterc the throwing side can/will accelerate.
4) Step Forward Stand Throw
Start with feet together in the middle of the circle. This time, step forward with the block leg and drop into the power position (described above). Keep your weight over the power leg. Throw as above.
5) Walk Back
Start with your whole body 180 deg. from the direction of the throw, standing up tall, shot touching the neck, and clear arm pointing out to the side, and your left foot further back than the right.(right handed)
NOTE: as a drill, you may start with feet outside of the circle. If, however, you are competing with a walk back, keep it in the circle in practice.
This version involves 3 steps: left right left that bring you in to the power position. As you move across the circle, your lower body rotates 90 deg. forward (eyes back!) creating torque in the trunk. Also you drop you lower body to get low in the power position.
From there, throw as in the standing throw.
6) Glide
Similar start to the walk back. Face the back, right toe touches the back of the circle(right handed). You then CROUCH down and the left leg extends towards the front of the circle and you balance on the right leg. Then drive the left leg hard towards the toeboard and your weight will shift forward and your right toe will come off the ground.
Keep the foot driving low and don't "Mule Kick" as this can cause 2 problems. First it can raise your center of gravity and secondly it can cause you to over glide leaving you crowded near the toe board.
Push off the right heel and and bring your power leg underneath you, right foot lands immediately followed by the left. As you are doing this, your lower body rotates 45 deg. and you should land in the power position. Then
--> clear over the top
--> throw legs first followed by upper body
--> up tall, block with your left side
--> see the release
REMEMBER: Left leg drive gets you across the circle, right leg push puts your leg back under you and the shot.
Throws without an implement.
Footwork
1) STRETCH (or A drill) --> Left leg drive until the right toe comes up
2) Stretch and Step -->As above and add a little step to bring your leg under you
3) Phantom glides
4) Power Leg Hops: Hop on your power leg twisting your leg 90 degrees.
OTHER
Throws can be done with hands on your hips. This forces you to work on the lower body. Can be done 2 handed with medballs, with a broom stick, rubber tubing ecetera.
Heavy implements build specific strength.
Light implements buld speed.