How to Hold the Shot Balance between fingers and palm of hand Balance between fingers and palm of hand Relaxed hand, don’t grip too tight Relaxed hand, don’t grip too tight Where to hold shot on the neck for a glider and for a spinner Where to hold shot on the neck for a glider and for a spinner Hold shot between neck and hand, don’t rest it too much on the shoulder Hold shot between neck and hand, don’t rest it too much on the shoulder

Release into Ground Good for warming up hand Good for warming up hand Throw straight down into ground Throw straight down into ground Keep elbow above shot Keep elbow above shot Work on release of fingers Work on release of fingers

Release Drill for Height Use legs to get more height Use legs to get more height Develop timing between leg and arm extension Develop timing between leg and arm extension Work on proper release of fingers Work on proper release of fingers

Seated Release Drill Introduces throwing perpendicular to force of gravity Introduces throwing perpendicular to force of gravity Work on free arm motion Work on free arm motion Good drill for getting in lots of reps Good drill for getting in lots of reps

Throw off Neck Warm-up drill before throwing in the ring Warm-up drill before throwing in the ring The net step after the seated release drill The net step after the seated release drill Works on throwing the shot while transferring weight from drive to block leg Works on throwing the shot while transferring weight from drive to block leg

Stand-throw Teaching Progression: 1 Arm Only Arm Only Keep elbow up Keep elbow up and push and push through the through the shot shot

Stand-throw Teaching Progression: 2 Arm & trunk together Arm & trunk together Turn trunk 90 degrees, and keep elbow up Turn trunk 90 degrees, and keep elbow up

Stand-throw Teaching Progression: 3 Arms, trunk & legs together Arms, trunk & legs together Bend knees Bend knees slightly, turn slightly, turn trunk 90 trunk 90 degrees degrees

Stand-throw Teaching Progression: 4 Same as step three but more explosive Same as step three but more explosive Jump into throw Jump into throw

Step Back into Stand-throw: Step 5 Heel-toe alignment Heel-toe alignment Balance on the outside of the ball of the right foot Balance on the outside of the ball of the right foot Weight on the outside of the ball of the right foot Weight on the outside of the ball of the right foot Right knee over right toe Right knee over right toe

Double Pivot with Hands on Hips Hands on hips stop the upper body from initiating the movement Hands on hips stop the upper body from initiating the movement Square up to face toward the throwing area Square up to face toward the throwing area

Double Pivot Drill with Stick

Double Pivot through Power Position with Stick

Double Pivot Drill with Med Ball

Stand-throw with Non-Reverse Difference between stand-throw for glide versus spin Difference between stand-throw for glide versus spin

Step-over Drill Chase out after shot over the toe board Chase out after shot over the toe board

Reverse Drill with Hands on Hips

“False reverse” for Glider Finish extension before switching feet Finish extension before switching feet

Stand-throw with Reverse Finish extension before reverse Finish extension before reverse Don’t watch shot Don’t watch shot Keep head neutral during delivery and reverse Keep head neutral during delivery and reverse

A-Drill Keep shoulders closed Keep shoulders closed Reach for right toe with left hand Reach for right toe with left hand Don’t collapse left knee Don’t collapse left knee Open up hips Open up hips

Crouch and Stop Repeat movement and keep balance Repeat movement and keep balance Keep hips over right ankle Keep hips over right ankle

Glide and Stop with Stick Square up and push press stick after landing in power position Square up and push press stick after landing in power position

Towel Drill for Shoulders Hold on to towel with left hand while doing glide and stop Hold on to towel with left hand while doing glide and stop Do this drill to help keep shoulders closed during movement across the ring Do this drill to help keep shoulders closed during movement across the ring

Glide and Stop with Med Ball After showing proficiency with this drill, move on to glide and stop with shot After showing proficiency with this drill, move on to glide and stop with shot

Full Throw with Stick

Full Throw with Med Ball

Half-turn with Hands on Hips Keep weight over pivot foot Keep weight over pivot foot Keep knees together while turning Keep knees together while turning Initiate rotational movement with lower body Initiate rotational movement with lower body

Half-turn with Stick

Half-turn with Med Ball

Half-turn with Shot

Step-in with Stick With stick With stick With med ball With med ball With shot With shot

Step-in with Med Ball After this drill is mastered you can go on to a half turn with the shot After this drill is mastered you can go on to a half turn with the shot

South African with Stick With stick With stick With med ball With med ball With shot With shot Emphasize more right leg sweep than with step-in Emphasize more right leg sweep than with step-in

South African with Med Ball

South African with Shot

360-degree Drill With stick With stick With med ball With med ball With shot With shot Keep sweep leg no more than 3-5 inches above the ground during the turn Keep sweep leg no more than 3-5 inches above the ground during the turn

360-degree Drill with Cone: Part 1 Reach for cone with sweep leg while keeping shoulders parallel to ground Reach for cone with sweep leg while keeping shoulders parallel to ground

360-degree Drill with Cone: Part 2 Sweep right leg out and around cone while keeping shoulders parallel to the ground Sweep right leg out and around cone while keeping shoulders parallel to the ground

450 Turn to South African Drill Work rotation through 360 degrees Work rotation through 360 degrees Maintain balance over pivoting feet Maintain balance over pivoting feet

Full Turn to Power Position Square up and push press stick in power position Square up and push press stick in power position

Full Turn to Power Position: Different Angle

Full Turn to Power Position with Shot at Chest Use med ball as well Use med ball as well This drill should be easier to do than when holding the shot underneath the neck This drill should be easier to do than when holding the shot underneath the neck

Full Throw Rhythm slow to fast Rhythm slow to fast Shoulders level coming out of the back Shoulders level coming out of the back Land with proper heel- toe alignment Land with proper heel- toe alignment Shoulders back when landing in power position Shoulders back when landing in power position

The Complete Shot Put Video Available from Coaches Choice