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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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’

11. 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

12. 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

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

14. Resistance Training
B/F Squat
Clean
Jerk
Snatch
Twist

15. 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

16. North Central College Throws Camp
Contact Head Throws Coach, Sean Denard @ Or
Shot Put, Discus, Hammer Camps in June and July