Beginning Throws Coaches Sean Denard, Throws Coach, North Central College

Starting Position for Shot and Disc Feet: Should Width Throwing side foot away from toe board Non Throwing side foot toe at arch depth of throwing foot. If toe board is 6 o’clock on clock toes point at 9 for right handed throwers, 3 for left handed throwers Knees: Bent Out Athletic Position

Starting Position for Shot and Disc Shoulders Chest up Shoulders Back Shot Position Roll back on pads of fingers Press into neck with tension in forearm Adjust finger separation to comfort Hickey Position Elbow Up and Behind Shot

Glide Standing Throw Foundation: Wide ‘Power Squat’ like base Non throwing side heel against toe board Throwing side toe at 10 (RHT) or 2 (LHT) Bring Chest to Throwing side knee Relax non throwing arm to point at 12 O clock

Glide Standing Throw Transition Drive from throwing side toe to shot put across hips Transition body weight from throwing side to blocking side Stay relaxed Keep block leg bent Put throw leg knee down Bring Chest to toeboard

Glide Standing Throw Strike As Chest Reaches toe board, block side stays strong Chest Big to sector Drive throwing side through shot put through full extension Feet Stay on Ground Legs Stay Bent

Rotational Standing Throw Foundation Keep feet beneath shoulders Non throwing heel against toe board Throwing side toe at 10 (RHT) or 2 (LHT) Rotate throwing shoulder to 2 (RHT) or 10 (LHT) Relax non throwing arm to point at 12 O clock

Glide Standing Throw Transition Drive from throwing side toe to shot put around hips Transition body weight from throwing side to blocking side Stay relaxed Keep block leg bent Put throw leg knee down Bring Chest to toeboard

Glide Standing Throw Strike As Chest Reaches toe board, block side stays strong Chest Big to sector Drive throwing side around and through shot put through full extension Feet Stay on Ground Legs Stay Bent

Full Glide Throwing side foot at back of ring Toe faces 12 O’Clock Non Throwing leg stretched back through middle of circle Chest to knee Drive from throwing toe to full extension of throwing leg Left Heel strikes toe board Stays relaxed Continue with ‘Glide Standing Throw’

Full Spin Athletic Position at 12 O’Clock of Ring Open Non Throwing Toe-Knee-Shoulder to 9 O’Clock Drive shot put lateral across hips until 9 O’Clock Bring Right to middle, to facing 11 (RHT) or 1 (LHT) Bring Left heel to toeboard Continue with Rotational Standing Throw

Throwing Progression Up/Down Flick Throws From Knee Half Throws From Standing Full Throws From Standing ‘A Drill’ or Half Spin Double Glide or South African Full Attempts

Med Ball Goods Over Head F/B Toss Under Hand F/B Toss Side Toss Down Toss Releases Twists

Resistance Training B/F Squat Clean Jerk Snatch Twist

Managing Divide into groups by ability not gender or age Circuit of Weight Room/Drill/Throwing Create Culture of habit of throwing Film Study Attend College Meets

North Central College Throws Camp Contact Head Throws Coach, Sean Denard @ 630-294-2466 Or sgdenard@noctrl.edu Shot Put, Discus, Hammer Camps in June and July