Glide Shot Put Training Practice Plan

Throwing Practice Progressions

Glide Shot Put

glide shot put*Unless noted the standard weight shot put  will be used in training

-Light medicine balls and shot puts (1-3 pounds under standard weight)

6-8 pounds for high school girls and 8-10 pounds for high school boys

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The Start

Use a basic start for all the drills in the glide progression, more advanced starting variations can be taught after the glide technique is more established.

Session 1

Light medicine ball throws x10 each

  • Chest pass with step
  • Crunch drill 1 (straight line with the ball, focus on lift from the middle)
  • Crunch drill 3 (turn shoulders back slightly, lift and turn)

Glide Teaching Progression x10 each drill

-No shot put

  • Leg curl
  • Leg curl to unseat (left leg to the middle of the circle)
  • Leg curl to unseat, step across to power position
  • Leg curl to unseat and stretch
  • Leg curl to unseat, stretch into mini power position
  • Leg curl to unseat, drive to power position

Session 2

Shot placement

-Light shot put

Stand Throw Series No Reverse

  • Crunch drill 1 with shot put x10

Glide Teaching Progression x5 each drill

-Light shot put

  • Leg curl
  • Leg curl to unseat (left leg to the middle of the circle)
  • Leg curl to unseat, step across to power position
  • Leg curl to unseat and stretch
  • Leg curl to unseat, stretch into mini power position
  • Leg curl to unseat, drive to power position

Light medicine ball throws x5 each

  • Chest pass with step
  • Crunch drill 3 (turn shoulders back slightly, lift and turn)

Glide No Reverse Throws with light medicine balls x5 each

  • Leg curl to unseat, stretch into mini power position, crunch drill 3
  • Leg curl to unseat, drive to power position, crunch drill 3
  • Walking glide throws

Session 3

Crunch drills

-Light shot put (minus two pounds)

  • Crunch drill 1 with light shot put x5
  • Crunch drill 3 with light shot put x5

Glide No Reverse Throws with light medicine balls x5 each

  • Leg curl to unseat, step across throw
  • Leg curl to unseat, stretch into mini power position, pause, crunch drill 3
  • Mini glide throw

Session 4

Stand Throw Series No Reverse

  • Crunch drill 1 with shot put x3
  • Crunch drill 3 with shot put x5

Glide No Reverse Throws x4 each

  • Leg curl to unseat, step across throw
  • Mini glide throws

Teach reverse with light medicine ball

  • Crunch drill 3 with reverse x10

Focus on lifting up with both legs as the shot stays down and back. Then jump and placed right foot flat and parallel to the toeboard

Session 5

Stand Throw Series

Reverse with medicine ball

  • Crunch drill 3 with reverse x5

Glide No Reverse with light shot put x3 each

  • Leg curl to unseat, step across throw, pause stand throw
  • Leg curl to unseat, step across throw
  • Mini glide throw

Glide with Reverse Throws x5 each

-Light shot put

  • Mini glide throws
  • Glide throws