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Shot Put Training Drills

1. Use the light shots with all beginners.  Boys:  6 or 8 pounds; Girls:  5 pounds or even a softball.

2. Practice the drive off the right heel by holding onto a post and repeating the straightening and bending action of the leg.  Then practice a small hop in this position, while still holding on the post.  However, now have the right leg turn to the side in its correct position.

3. Place a medicine ball near the center of the circle.  Kick the ball while extending the left leg in practicing a glide.

4. Do repeat glides in the ring as the athlete works on a solid position in the center.

5. After #3 above is mastered, the athlete can throw after the stop.   Hit the position, then finish the throw.  Always finish with a few non-stop throws.

6. Towel drill.  Place a towel three (3) feet into the ring.  The thrower has to land on the other side to get his or her right leg under themselves properly.

7. With one end of the towel in their left hand, the coach holds the other end as the thrower glides.  This helps to ensure that the left shoulder stays closed and towards the back of the ring.

8. No-arm drill.  Throw from a stand without extending the right arm.   Keep it near the shoulder.  Use the legs and hips to power the shot.   This is also an excellent drill for teaching the standing throw.

9. Use a piece of surgical tubing on the right ankle.  Coach holds other end as athlete practices glides with resistance.