Throwing Drills Version 1

8/21/2019 Throwing Drills Version 1

1/27


2/27

2012 www.CoachTheThrows.comAll Rights Reserved Page 2

Legal Notice:- The author and publisher of this Ebook and the accompanying materials

have used their best efforts in preparing this Ebook. The author and publisher make no

representation or warranties with respect to the accuracy, applicability, fitness, or

completeness of the contents of this Ebook. The information contained in this Ebook is

strictly for educational purposes. Therefore, if you wish to apply ideas contained in

this Ebook, you are taking full responsibility for your actions.

The author and publisher disclaim any warranties (express or implied),

merchantability, or fitness for any particular purpose. The author and publisher shall

in no event be held liable to any party for any direct, indirect, punitive, special,

incidental or other consequential damages arising directly or indirectly from any use

of this material, which is provided as is, and without warranties.

As always, the advice of a competent doctor should be sought before any significant

change in diet and exercise habits. The author and publisher do not warrant the

performance, effectiveness or applicability of any sites listed or linked to in this

Ebook. All links are for information purposes only and are not warranted for content,

accuracy or any other implied or explicit purpose.

Readers have the right to print this book for personal and educational uses, but may

not distribute or make available as electronically.


3/27


Table of ContentsIntroduction ............................................................................................................................................... 4

Discus Drills4

Pirouettes ...................................................................................................................................... 5 Fence Sweeps ................................................................................................................................ 6 Shuffle Shuffle Stop ...................................................................................................................... 7 Walking Throws ........................................................................................................................... 8 Wheels .......................................................................................................................................... 10 Wind-Up ....................................................................................................................................... 11 Sock Throws ................................................................................................................................ 12Shot Put Drills.................................................................................................................................... 13

2 Turn Throw .............................................................................................................................. 13 Wheel for Glide ........................................................................................................................... 15 Wheel for Rotation ..................................................................................................................... 16 Reverse Drill ............................................................................................................................... 17 Kneel to Stand Power Throw ................................................................................................... 18 2 Glide Throw.............................................................................................................................. 19 Turn Touch Throw ..................................................................................................................... 20 Walking Throws ......................................................................................................................... 21 A Drill ............................................................................................................................................ 23 Hip Pop ......................................................................................................................................... 24 Right Foot Back ........................................................................................................................... 25 Hurdle Power Throw ................................................................................................................. 26

Conclusion ................................................................................................................................................ 27

Additional Exercises .................................................................................................................. 27


4/27


Introduction

There are many different drills available for the shot put and discus throws. Each coach makes

modifications to drills based on the needs of his athletes, and often changes the name of the drill. Many

names for the same drill can be confusing to new coaches and athletes just getting started. This guide is

meant to serve as a resource with both pictures and video showing important points in each drill. There

will be many additions and revisions, so to be sure you have the latest copy, register your name and

email address atwww.shotputanddiscusdrills.com.

You will notice that the title of each drill is a hyperlink that will take you to a quick YouTube.com video

demonstrating the full drill. There is plenty of space left over on each page for you to make your own

notes of what you are looking for with your athletes in each drill. It should be noted that these are real

athletes performing these drills, all of which have their own strengths and weaknesses and therefore

some of the demonstrations may not be perfect. The goal is not necessarily to show a perfectly

executed drill, but instead to show the intent of the drill. Too often coaches just want to know what

drills they can do with athletes in practice. It must be understood that each drill must be done with a

specific purpose in mind in developing the full technique.

For more great coaching information related to the shot put, discus, and hammer throw, be sure to

check outTheThrowsAcademy.com.
http://www.shotputanddiscusdrills.com/http://www.shotputanddiscusdrills.com/http://www.shotputanddiscusdrills.com/http://www.thethrowsacademy.com/http://www.thethrowsacademy.com/http://www.thethrowsacademy.com/http://www.thethrowsacademy.com/http://www.thethrowsacademy.com/http://www.shotputanddiscusdrills.com/


5/27


Discus Drills

Pirouettes

Pirouettes allow the athletes to focus on balance and rhythm in the entry. Beginning athletes may start

with 90 degree or quarter turns and progress to 180 and then 360. The drill is executed by the athlete

setting up in a position as though they are going to complete a full throw. The athlete slowly winds-up

and pivots 360 degrees on the left foot, landing in a balanced position back at the starting point.

Points of emphasis are:

Arms are long and up Chin stays neutral with the sternum (athlete

demonstration should be better)

Left knee over left toe Out and aroundleft armpit over left toe Turn on the inside/big toe of left foot (right

handed thrower)

Toe up on sweep leg Sweep leg stays long Left elbow stays inside left knee (right handed

thrower)

Land in a balanced position back at starting point
http://www.youtube.com/watch?v=0NBHb_Q1A8Uhttp://www.youtube.com/watch?v=0NBHb_Q1A8Uhttp://www.youtube.com/watch?v=0NBHb_Q1A8U


6/27


Fence Sweeps

The fence sweep drill allows the athlete to focus on pushing the left knee down and extending the left

leg while the right leg sweeps to the middle of the circle. A common error for discus throwers is to pull

up on the left knee and fall or crash into the middle. The left knee should be pushed down throughout

the entry. The left foot should not turn beyond 180 degrees as the athlete extends into the flight phase.The goal is to create force in a flat path across the circle. This is accomplished by creating linear distance

between the left foot and left hip as the athlete pushes to the middle of the circle, while maintaining a

good posture.


Left foot points down right sector line Knee down over toe Right foot back in a sweep position (not a linear South

African)

Push with big toe on left foot while working knee down Left arm stays neutral Sweep with inside of foot/leg

Feel linear push from left with rotational sweep from right Keep sweep leg long
http://www.youtube.com/watch?v=gJGzUnhf2HMhttp://www.youtube.com/watch?v=gJGzUnhf2HMhttp://www.youtube.com/watch?v=gJGzUnhf2HM


7/27


Shuffle Shuffle Stop

The shuffle shuffle stop drill is effective for teaching the position of the athletes center of mass in the

power position. This is a foundational drill that a surprising number of athletes struggle with. The goal

is to be able to move through a dynamic movement and land in a stable position with the majority of

weight on the back leg. The back knee should be down over the toe, and the front foot should beslightly open. At the stopped position, the athlete should be balanced and stable.


(Note this is a left handed athlete) Begin in standard shuffle position Arms up

Shuffle Arms remain up Chin stays neutral, in line with sternum

Shuffle Arms remain up Chin stays neutral, in line with sternum

Stop Back knee over toe Good posture Front leg relatively straight with open toe
http://www.youtube.com/watch?v=4L1IsoY7juEhttp://www.youtube.com/watch?v=4L1IsoY7juEhttp://www.youtube.com/watch?v=4L1IsoY7juE


8/27


Walking Throws

The walking throw is a great drill to build the technical model of the throw in the athletes mind. The

athlete should either grip the discus to prevent it from falling out of their hand, or use an object like a

bowling pin, shoe, or cone that is easier to hang on to. Setting up in the back of the circle, the athlete

moves through a series of 5-8 steps landing in proper positions along the way. As proficiency is gainedin the movement, the number of steps can be reduced until the athlete is completing a full throw.


1. Windup

Wind disc back to 180 degrees Chin even with sternum

2. Left foot pivot Right foot stays down Separation of knees Left elbow even or inside of left knee Arms long Left heel low, knee over toe Chin even with sternum Disc locked back

3. Sweep Step 1

Right leg stays long Right foot steps out Left knee down over toe

4. Sweep Step 2

Right hip around left Disc stays back

Left foot does not turn beyond 180 degrees
http://www.youtube.com/watch?v=qeDi2MDLc8Ehttp://www.youtube.com/watch?v=qeDi2MDLc8Ehttp://www.youtube.com/watch?v=qeDi2MDLc8E


9/27


5. Step to Middle

Push hips forward with left foot while stepping tomiddle with right

Disc stays back

Left elbow over right knee Posture

6. Wheel through middle

Tight knees Outside of right foot Down on right knee

7. Power Position

Heeltoe relationship Disc is back Right knee over toe Open left foot Posture and balance

8. Release

Right foot/hip turns all the way into direction of thethrow

Left hand stays in front of shoulder Sling disc out wide


10/27


Wheels

The wheel drill can be tricky to do with a discus. I prefer to have athletes to wheel drills with bowling

pins or cones, so they dont have to worry about dropping the disc and can focus on keeping the

throwing hand out wide while letting the lower body work first. It is important to set up the wheel drill

with the right foot in the middle, and the left foot on the backward 7 line through the circle. The leftfoot should take a straight as possible path to the front of the circle, landing in the power position with

the toe open. This drill helps the athlete to feel the shortening of the left leg through the middle, while

keeping the majority of their weight back toward the middle of the circle on the outside of the right foot

as they turn through the power position.


Set up right foot in middle, left foot on backward 7 linethrough circle

Good posture, shoulders back from right knee

Pivoting on outside of right foot, left foot comes up,shorten leg, and reach for front of circle

Tight knees (this particular athlete needs to left the left footup more through the movement and keep the knees

tighter.)

Land in power position with discus back Left toe open, so that right hip can push forward linearly

Turn right foot into direction of throw Push right hip forward Sling and deliver the discus
http://www.youtube.com/watch?v=q3agAI_qigIhttp://www.youtube.com/watch?v=q3agAI_qigIhttp://www.youtube.com/watch?v=q3agAI_qigI


11/27


Wind-Up

The wind-up is an often overlooked, yet crucial portion of the throw. The wind-up establishes the

rhythm and balance. If the wind-up is not executed, technique can only deteriorate throughout the rest

of the throw.


Stancetoes flared out, knees over toes

Rhythm Long arms Do not wind back farther than comfortable Right foot stays flat, left foot turns back Chin stays even with sternum
http://www.youtube.com/watch?v=-XmaZM37VgIhttp://www.youtube.com/watch?v=-XmaZM37VgIhttp://www.youtube.com/watch?v=-XmaZM37VgI


12/27


Sock Throws

Sock throws allow the athlete to focus on waiting and feeling the sling of the discus as it runs long. I first

heard of this drill from Brooks Johnson, the former director of the Olympic Training Center in Chula

Vista. There they used a yard game toy called a fox tail. The same feeling and effect can be achieved for

a significantly less cost, with a tennis ball in a tube sock.


Sling the sock/hand around the body, dont pull the shoulder Sock should land in middle of sector Use good power position/full throw mechanics
http://www.youtube.com/watch?v=JchAW1ZghA8http://www.youtube.com/watch?v=JchAW1ZghA8http://www.youtube.com/watch?v=JchAW1ZghA8


13/27


Shot Put Drills

2 Turn Throw

The two-turn throw drill allows the rotational shot putter to focus on

balance and dynamically moving through positions. In order to get

through the second turn, the athlete must land in a good position

with the weight back after the first turn. This drill should not be

done in the circle or in grass.


Setup like a full rotational throw Easy relaxed wind-up, right foot stays flat

Push left knee down at 90 degrees Left arm stays long, and inside plane of left knee Sweep leg long, with toe up

Right foot lands in middle Tight knees Wrap upper body Front foot lands open

Push left knee down and sweep again with right leg Keep left arm inside plane of left knee

Land in power position Heel-toe relationship Left toe slightly open Long left arm
http://www.youtube.com/watch?v=vCDmmPk8dbMhttp://www.youtube.com/watch?v=vCDmmPk8dbMhttp://www.youtube.com/watch?v=vCDmmPk8dbM


14/27


Deliver the shot Drive right hip to the toeboard

See the shot leave the hand


15/27


Wheel for Glide

Many coaches and athletes believe that the wheel is only forrotational athletes. However, the hips still need to rotate through the

power position in the glide as well. The wheel drill for glide athletes

focuses on turning the hip and driving it into the toeboard.


Setup with right foot turned toward 3 oclock Legs parallel Relaxed upper body

Step to toeboard with left foot, keeping shoulders back Turn right foot, knee, and hip into direction of the throw Long left arm

Block left side Finish tall on right hip Right shoulder out over toeboard
http://www.youtube.com/watch?v=U_VUqxUu0Iohttp://www.youtube.com/watch?v=U_VUqxUu0Iohttp://www.youtube.com/watch?v=U_VUqxUu0Io


16/27


Wheel for Rotation

The wheel drill for the rotational shot put allows the thrower to focus on the left foot action and keeping

the weight back during the middle of the throw. The right-handed athlete should set up with the right

foot in the middle of the circle, and the left foot at the back of the circle on the backward 7 line. Theright knee should be over the toes, and the weight should stay on the outside of the right foot

throughout the pivot. The athlete pushes the right heel around, while the left leg shortens, bringing the

left foot up and down at the toeboard, while bringing the knees tight

together.


Posture Left foot on backward 7 line, so there is a straight path from back

to front

Weight on outside of right foot

Tight knees through pivot Right foot continues to turn into direction of throw, on outside of

foot

Shorten left leg kick the butt

Right foot turns through release Right hip finishes over toeboard Left heel must touch to allow right hip to drive forward Shoulder over toeboard
http://www.youtube.com/watch?v=11_lt8R-btYhttp://www.youtube.com/watch?v=11_lt8R-btYhttp://www.youtube.com/watch?v=11_lt8R-btY


17/27


Reverse Drill

Im a firm believer that a majority of drills should be done without reversing. This allows the coach and

athlete to see how the athlete is finishing, and forces most athletes to focus on doing the movement

correctly instead of worrying about how far the implement went on every throw. The reverse should bea natural extension of good technique, but it is important to work on and do correctly, as if an athlete

cannot stay in the circle, it doesnt matter how good their technique is.

The reverse drill is performed with a towel, which really forces the athlete to be patient with the upper

body, but then exaggerates the arm speed once the hips are turned into the direction of the throw. The

athlete should focus on the sequence foot, knee, hip, shoulder, hand. After the throwing hand is fully

extended, it is then reached back toward the middle of the circle, trying to touch the block foot.


Heel toe relationship Right knee over toe Long left arm

Drive right knee down and into direction of throw Drive right hip and shoulder linearly into direction of throw See the shot leave the hand Right foot replaces left foot at middle of toeboard Head (eyes/chin) even with right toe

Bend at waist to slow rotation Bring right hand back to left foot/ toward middle of circle Stay in circle
http://www.youtube.com/watch?v=_YGjxq0JzAchttp://www.youtube.com/watch?v=_YGjxq0JzAchttp://www.youtube.com/watch?v=_YGjxq0JzAc


18/27


Kneel to Stand Power Throw

The kneel to stand power throw helps the athlete to focus on the fact that the throw starts from the

ground up, and that the right hip pushing forward plays a big role in successful shot putting. The athlete

starts in a kneeling position, then stands and delivers the shot put.


Kneel down, long left arm Right thumb stays down Fingers/hand behind shot, not underneath

Stand up Left arm stays long and up Shot must remain on neck until legs are extended

Drive hip and shoulder into direction of throw Block left side Finish with fingers out, middle finger to thumb
http://www.youtube.com/watch?v=T3uC4abGskwhttp://www.youtube.com/watch?v=T3uC4abGskwhttp://www.youtube.com/watch?v=T3uC4abGskw


19/27


2 Glide Throw

I consider the 2 glide drill to be a kinesthetic problem solving exercise, where the athlete is forced to

move through a dynamic position and land in a position that allows them to deliver the shot put

effectively. The athlete must keep the weight back, and avoid the common error of shifting the

hips/center of mass forward toward the front foot without turning the hips and linearly driving the right

hip forward into the direction of the throw. This shift eliminates the lower body leaving only the

shoulders and upper body to throw the shot.

The athlete sets up in a standard glide entry position, then glides twice

from the right foot, before the left foot lands in a power position to

throw. (You dont want to do this drill in the circle.)


Work left leg straight Glide away from left hand Work to glide from right heel Keep left foot up and leg long Keep shoulders perpendicular to throwing direction Let hips sink in order to leave from heel

Pull the right knee under the chin Right foot lands at 3 oclock/90 degrees Left arm is long and in line with shoulders Left foot lands open to allow right hip to come around

Land in heel-toe relationship Turn right foot/knee/hip into direction of throw Block left side Shoulder arm extension after full extension of the hip
http://www.youtube.com/watch?v=3Wia1udK2B4http://www.youtube.com/watch?v=3Wia1udK2B4http://www.youtube.com/watch?v=3Wia1udK2B4


20/27


Turn Touch Throw

The turn-touch-throw drill, forces the athlete to land in a balanced power position after rotating through

the circle. The athlete then touches the surface of the circle to emphasize getting low and driving up

through the release of the shot put.


Perform a good rotation through the circle Balanced entry Good right leg sweep Hips lead to the middle Knees tight through wheel

Land in a balanced power positiono If not in balanced position, adjust to good power positiono Heel-toe relationshipo Right knee over toeo Left arm in line with shoulder axis to 180 degrees

o Touch surface of circle behind right footo Load up right leg, lower hips

Exaggerated wrap in middle

Drive up from right foot and hip Deliver the shot put into the throwing sector
http://www.youtube.com/watch?v=x0l0IKUeVaghttp://www.youtube.com/watch?v=x0l0IKUeVaghttp://www.youtube.com/watch?v=x0l0IKUeVag


21/27


Walking Throws

Walking throws allow the coach to point out where the athlete should be at specific positions in the

circle during the rotational shot put and lets the athlete build a technical foundation of what they want

their technique to look and feel like. The throw should be brokendown into 4-8 steps.

1. Wind Up

Right foot stays flat Head neutral Left arm long

2. Entry

Right foot stays flat Left armpit out and over left toe Left knee down at 90 degrees Head neutral Left arm long

3. Step 1

Right leg steps out Long right leg Toe stays up Left elbow stays inside left knee

4. Step 2

Drive left knee down right sector line Left foot should not rotate beyond left sector line Left arm inside left knee Posture
http://www.youtube.com/watch?v=8OkgRPX-Keghttp://www.youtube.com/watch?v=8OkgRPX-Keghttp://www.youtube.com/watch?v=8OkgRPX-Keg


22/27


5. Sweep to middle

Right foot sweeps around left and to middle of circle Push hips forward with left Left toes should point to 180 degrees as right foot moves

forward Left elbow over right knee in middle Land low on right leg in middle

6. Wheel

Pivot on outside of right foot Left foot and right foot move together as a system Tight knees through single support Land in good power position

7. Power position

Drive right knee down into direction of throw Left arm blocks outside of left foot, hold on with left hand Drive right hip forward into direction of throw

8. Release

See the shot leave the hand Finish with throwing fingers facing out Be tall with hips forward


23/27


A Drill

The A drill is the walking throw version of the glide shot put. It allows the athlete to really focus on

allowing the hips to drop, leaving from the right heel, and pulling the right foot under in the middle of

the circle. The thrower sets up in a standard glide position at the back of the circle. With a long left leg,

the athlete pushes the right knee down over the toe, and allows the hips to drop back into the middle ofthe circle, away from the upper body. The right heel is the pivot point, as the athlete reaches for the

toeboard with an open left foot. The thrower lands in the A position with the upper body back. Then

pull the right foot/knee under the upper body into the middle of the circle, landing in a power position.


Allow hips to drop, rocking back on right heel Reach for toeboard with open left foot Shoulders/head remain back, perpendicular to direction

of the throw

Legs are relatively straight in A position

Pull right foot under Shoulders/head remain back Right foot under shoulders Shot is behind right foot Block axis left foot through head

Drive right hip into direction of throw Get tall on block leg Finish out into direction of throw
http://www.youtube.com/watch?v=wBXn8-eCTHIhttp://www.youtube.com/watch?v=wBXn8-eCTHIhttp://www.youtube.com/watch?v=wBXn8-eCTHI


24/27


Hip Pop

The hip pop drill really isolates the final strike phase of the throw. Stand with feet parallel and toes

facing the direction of the throw. Raise the left/block arm up to about a 35 degree angle with the

thumb pointing down. This is the angle of release you want the throwing arm to follow. Initiate the

movement with a slight turn on the outside of the right foot, which allows the right hip to push forward,followed by the shoulder and hand. After release the knuckles of

both hands should be together.


Proper griphand behind shot Left hand up at angle of release with thumb down Initiate movement with slight turn on outside of right foot

Drive hip forward Deliver the shot, finishing with fingers out, thumb down
http://www.youtube.com/watch?v=6vqrCdbKeEghttp://www.youtube.com/watch?v=6vqrCdbKeEghttp://www.youtube.com/watch?v=6vqrCdbKeEg


25/27


Right Foot Back

The right foot back drill, is the next step in the progression after the hip pop drill. The athlete sets up

similar to the hip pop drill, with toes pointed in the throwing direction and the left hand out with thumb

down. The difference is that the right-handed thrower takes a step back with the right foot. The throw

is once again initiated with a slight turn of the right foot, allowing the hip to drive linearly into thedirection of the throw.


Toes face throwing direction Weight on outside of right foot Hand behind shot

Slight wind-up with upper load Load lower body Turn right foot Drive right hip forward ahead of shot put

Both feet stay on the ground Stay on outside of right foot, turn all the way through Foot, knee, hip , shoulder, handin that sequence all drive

into direction of throw

Finish with fingers out Head stays on shot until point of release, dont pull away or

down
http://www.youtube.com/watch?v=9Ed0Ygdt66Ahttp://www.youtube.com/watch?v=9Ed0Ygdt66Ahttp://www.youtube.com/watch?v=9Ed0Ygdt66A


26/27


Hurdle Power Throw

The hurdle power throw is a great drill to allow the athlete to feel the hip moving ahead of the shot put.

The athlete sets up in a half power position, so that the left foot is open, pointing into the direction of

the throw. The thrower loads up on the right leg, and drives the knee down/hip forward into the hurdle.

The athlete should feel the right hip make contact with the hurdle before extending the hand to deliver

the shot.


Half power position Left foot open Weight on back foot

Drive right knee down into direction of throw Linear path of right hip to hurdle crossbar Feel hip contact hurdle before extending throwing hand Finish tall with throwing fingers out
http://www.youtube.com/watch?v=2jL-J1u7JVshttp://www.youtube.com/watch?v=2jL-J1u7JVshttp://www.youtube.com/watch?v=2jL-J1u7JVs


27/27

Conclusion

These are some of the drills that I use most commonly with my athletes. Once again, you always want

to assign drills to athletes with some goal in mind. The drills can be much more beneficial to the athlete

if he knows what outcomes he is trying to achieve, instead of simply performing mindless repetitions of

a movement that he does not feel applies to the whole throw.

For additional insights, tips, and information, be sure to check out my websiteCoachTheThrows.com.

Do you have a favorite drill you would like to see included in the next edition of this book? Send it to me

[email protected].

Additional ExercisesBackward C Throws

Pushup on Shot

Partner Squats
http://www.coachthethrows.com/http://www.coachthethrows.com/http://www.coachthethrows.com/mailto:[email protected]:[email protected]:[email protected]://www.youtube.com/watch?v=VLTEF-bp1l8http://www.youtube.com/watch?v=VLTEF-bp1l8http://www.youtube.com/watch?v=-cjtwnQtVEQhttp://www.youtube.com/watch?v=-cjtwnQtVEQhttp://youtu.be/SYW1kCF8QHE?hd=1http://youtu.be/SYW1kCF8QHE?hd=1http://youtu.be/SYW1kCF8QHE?hd=1http://www.youtube.com/watch?v=-cjtwnQtVEQhttp://www.youtube.com/watch?v=VLTEF-bp1l8mailto:[email protected]://www.coachthethrows.com/

Documents

Throwing Drills Version 1