1. 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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. Double Pivot Drill with Stick

13. Double Pivot through Power Position with Stick

14. Double Pivot Drill with Med Ball

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

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

17. Reverse Drill with Hands on Hips

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

19. 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

20. 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

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

22. 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

23. 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

24. 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

25. Full Throw with Stick

26. Full Throw with Med Ball

27. 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

28. Half-turn with Stick

29. Half-turn with Med Ball

30. Half-turn with Shot

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

32. 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

33. 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

34. South African with Med Ball

35. South African with Shot

36. 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

37. 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

38. 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

39. 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

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

41. Full Turn to Power Position: Different Angle

42. 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

43. 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

44. The Complete Shot Put Video Available from Coaches Choice http://www.coacheschoice.com