Glide Shot Put Practice

Glide Shot Put Practice Guide

Scott Cappos

  • USATF Level III Coach
  • University of Nebraska

This practice guide includes progressions that are recommended as the thrower learns the technique of the shot put and discus throw. Some drills might take longer (or shorter) to develop properly depending on the learning curve of the athlete. The coach should monitor each athlete and progress to the next drill in the sequence once a good understanding and mastery is accomplished.

Session 1

(No reverse throws unless noted)

Medicine Ball Release Series

With light medicine ball

  • Chest Pass x20
  • Seated Shot Put Right Side x10
  • Seated Shot Put Left Side x10

Glide Teaching Progression (no throwing)

Without shot put

  • Drill 1: Leg Curl x10
  • Drill 2: Leg Curl and Fall Back x10
  • Drill 3: Unseat and Reach x10
  • Drill 4: A-Drill x10
  • Drill 5: A-Drill to Power Position x10
  • Drill 6: Glide to Power Position x10-20

Session 2

(No reverse throws unless noted)

Seated Medicine Ball Release Drills

            With light medicine ball

  • Chest Pass x10
  • Seated Shot Put Right Side x5
  • Seated Shot Put Left Side x5

Shot placement with light shot put

Glide Teaching Progression (no throwing)

Light shot put

  • Drill 1: Leg Curl x5
  • Drill 2: Leg Curl and Fall Back x5
  • Drill 3: Unseat and Reach x5
  • Drill 4: A-Drill x10
  • Drill 5: A-Drill to Power Position x10
  • Drill 6: Glide to Power Position x10

Stand Throw Series

            With light shot put

  • Crunch drill #1 x10
  • Crunch drill #2 x5

Glide Throwing Drills

            With light shot put

  • Drill #5 + crunch drill #2 with shot put x5
  • Drill #6 + crunch drill #2 with shot put x5

Session 3

(No reverse throws unless noted)

Seated Medicine Ball Release Drills

With light medicine ball

  • Seated Shot Put Right Side x10

Stand Throw Series

With light shot put

  • Crunch drill #1 x5
  • Crunch drill #2 x5
  • Crunch drill #3 x5

Glide Throwing Drills

            With light shot put

  • Drill #5 + crunch drill #2 x5
  • Drill #6 + crunch drill #2 x5
  • Drill #6 + crunch drill #3 x5

Non-Throwing Drills

            With medicine ball

  • Glide step across to power position x5
  • Mini glide to power position x5

Session 4

(No reverse throws unless noted)

Stand Throw Series

With light shot put

  • Crunch drill #1 x3
  • Crunch drill #2 x3
  • Crunch drill #3 x3

Glide Throwing Drills

With light shot put

  • Drill #5 + crunch drill #2 x3
  • Drill #6 + crunch drill #2 x3
  • Drill #6 + crunch drill #3 x5

Non-Throwing Drills

            With light shot put

  • Glide step across to power position x5
  • Mini glide to power position x5

Glide Throws

With medicine ball

  • Glide step across throws x5

Note: coaches can choose to focus on the mini-glide or the step across, depending on how the thrower is handling the drills. The step across should be continued if the thrower has trouble with the mini-glide technique.

Teach Reverse

With light medicine ball

  • Crunch drill #3 with reverse x10

Session 5

(No reverse throws unless noted)

Stand Throw Series

            Standard weight shot put

  • Crunch drill #1 x3
  • Crunch drill #2 x3
  • Crunch drill #3 x3
  • Stand throw x5

Stand Throw Series with Reverse

Standard weight shot put

  • Stand throw x5

Glide Throws

Standard weight shot put

  • Drill #6 + crunch drill #2 x3
  • Drill #6 + crunch drill #3 x3
  • Mini glide throws x5

Glide with Reverse

Standard weight shot put

  • Mini glide throws x5
  • Glide throws x9-12

Note: if the thrower is having trouble with the reverse, practice reversing properly with standing throws using a light shot put before progressing to the mini-glides or glide throws with a reverse.

Beyond The First Five Practices

Practices should focus on developing the basic technical model with solid execution every throw. The sample sessions are guide to the correct number of throws and sequencing every athlete will need during different phases of the season.

 

Sample Early Season Session

The early season sessions should focus on establishing the release and the learning the basic technique and patterns of the glide shot put.

 

Sample #1

Stand Throw Series

            Standard weight shot put

  • Crunch drill #1 x3
  • Crunch drill #2 x3

Stand Throw Series with Reverse

Standard weight shot put

  • Crunch drill #3 x3
  • Stand throw x3

Glide with Reverse

Standard weight shot put

  • Mini glide throws x9
  • Glide throws x9

Sample #2

Stand Throw Series with Reverse

Standard weight shot put

  • Crunch drill #2 x3
  • Crunch drill #3 x3
  • Stand throw x6

Glide with Reverse

Mix weights 1-1 (standard-light alternate each throw)

  • Glide throws x18

Sample Mid Season Session

Developing the correct technical patterns and event specific strength and speed by using various implements is at the core of this phase.

Sample #1

Stand Throw Series

            Heavy shot put

  • Crunch drill #2 with shot put x3

Stand Throw Series with Reverse

Heavy shot put

  • Crunch drill #3 x3
  • Stand throw x6

Glide with Reverse

Mix weights 1-1-1 (heavy-standard-light alternate each throw)

  • Mini glide throws x6
  • Glide throws x12

Sample #2

Stand Throw Series

            Heavy shot put

  • Crunch drill #2 with shot put x3

Stand Throw Series with Reverse

Heavy shot put

  • Crunch drill #3 x3
  • Stand throw x3

Glide with Reverse

            Standard shot put

  • Straight leg glides x6
  • Glide throws x12

Glide with Reverse

            Light shot put

  • Glide throws x6

Sample Peak Season Session

Design the peak phase based on what works best for each athlete. Some throwers like to change weights during a session; others like to stick with one implement. Observe how each athlete reacts to different training methods during the season and use the style that works best for each individual during the peak phase.

The volume of throws should be reduced by 30-50% during this phase.

Sample #1

Stand Throw Series

            Heavy shot put

  • Crunch drill #3 x3

Stand Throw Series with Reverse

Heavy shot put

  • Stand throw x3

Glide with Reverse

Heavy shot put

  • Double glides x3

Glide with Reverse

            Mix weights 1-1 (standard-light alternate each throw)

  • Glide throws x12

Sample #2

Stand Throw Series with Reverse

Standard shot put

  • Crunch drill #3 x3
  • Stand throw x3

Glide with Reverse

Standard shot put

  • Straight leg glides x3
  • Glide throws x10

 

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