Championship Productions Blog

Archives by Tag 'Shot Put'

Utilize Power Position for Further Shot Put Throws!

By Kevin Fitzpatrick - Last updated: Monday, February 1, 2016

In order to throw the shot put further than ever, the thrower must use correct technique, including the power position. Take it from University of Buffalo assistant coach Jim Garnham, who has over 45 years of experience coaching the shot put at the high school, college and national levels.

Power Position

Drill Summary: There are three phases of this drill. Phase 1 has the athlete simply begin with both of their feet forward and throw the shot put. Phase 2 moves on to dropping the foot that corresponds with your throwing hand back, then opening up with the hip before throwing the shot put. Finally, phase 3 is the complete power position. Set up at the front of the circle so the middle of your back foot lines up with the big toe of your front foot, then drop that foot straight back in the circle (this allows you to turn through on the throw). For the full power position progression, reach up with your lead arm, turn your hip through, keep the shot behind your back hip, bring in your lead arm and fire away.

Keys to the Drill:

1) Good posture.
2) Foot placement.
3) Hip turn.
4) Keep the shot behind your hip on the turn.

This video came from Championship Productions’ video “Teaching and Coaching Glide and Rotational Shot Put.” Browse through other world class Track & Field videos at!

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Throw Further with a Proper Grip & Release!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

University of Georgia throws coach, Don Babbit, teaches the correct grip and release needed to maximize shot put distance and develop muscle memory. The technique is demonstrated by Reese Hoffa, a two time Olympian and former world champion.

Grip & Release

Drill Summary: There are two drills in this video. In the first, the thrower grips the shot put in their throwing hand, holds it up with their other hand, and practices releasing the ball straight into the ground. The second drill is the same thing, except the thrower releases the ball straight into the air and lets it fall back into the ground.

Keys to the Drill:

1) Let the shot put rest in your hand. Don’t squeeze it.
2) The shot put should sit where the meat of the hand and the fingers meet.
3) Release should be off the three middle fingers.
4) Shot put shouldn’t have any rotation coming off the hand.

This video came from Championship Productions’ video “World Class Shot Put.” View other world class Track & Field videos!

Work on Linear Direction with Your Throwers!

By Kevin Fitzpatrick - Last updated: Wednesday, July 1, 2015

If your throwers are struggling to get their momentum moving in a single direction during their tosses, look no further than these drills from University of Akron throws coach Brian Forrester. The “Walking Pivot” and “Float/Float Sting” drills are designed to help athletes get their release straightened up.

Walking Pivot & Float/Float Sting

Drill Summary: In the Walking Pivot, athletes set up in position 2, load their left knee, step in with a pre-cocked right foot and do a wheel drill over the top. Continue to do this going forward in a straight line. For the Float/Float Sting, set up in position 2 once again, shuffle step with the left foot twice, then execute a Sting. After doing one rep, return to the starting position and repeat.

Keys to the Drill:

1) Load the left knee.
2) Pre-cock the right foot.
3) Good posture.
4) Get things moving in the same direction.

This video came from Championship Productions’ video “The Big Throws System.” View other world class Track & Field videos!

Learn to Pivot Properly for the Shot Put!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

To get the most out of every throw, a champion shot putter must learn to maintain their balance when pivoting. University of Arkansas assistant coach, Travis Geopfert, uses this progression to make sure his throwers use the correct technique when rotating.

Pivot, Pivot with Put

Drill Summary: The athlete takes their position in the throwing circle without a shot put, and puts their hands on their hips. Get in a ready position and pivot the left leg around 180 degrees, making sure to work on balance and staying in a good stance. Do this repeatedly for about 30 seconds. Next, the athlete does the drill with a shot put in their hands. Focus on keeping the shot put over the right heel while rotating.

Keys to the Drill:

1) Hands on hips.
2) Active on the right foot.
3) Weight on the ball of the right foot.
4) Head and chest up.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Shot Put.” View other world class Track & Field videos!

Build Your Shot Putters’ Core Muscles!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

In these strength drills, Guatemala National Team throwing coach Erin Wibbels focuses on increasing athlete balance and muscle strength. Athletes will use a medicine ball to condition the shoulder muscles so maximum distance can be achieved with less effort on every throw.

Popcorn and Kettle Corn

Drill Summary: In “Popcorn” the athlete stands against the wall and bounces a medicine ball against the wall with their arm fully extended above their head. Do about 10-20 reps for each arm, depending on how good of shape the athlete is in. In “Kettle Corn” the athlete starts in the same position as Popcorn, but instead moves the arm down to 3 o’clock while bouncing the ball against the wall, then back up to 11 o’clock and finishing at 12 o’clock. Make sure to do both arms, and go up and down 2-3 times, depending on how good of shape the athlete is in.

Keys to the Drill:

1) Keep the elbow straight.
2) Balance weight between the legs.
3) Stand up straight.
4) Adjust the drill to how in-shape the athlete is.

This video came from Championship Productions’ video “Becoming a Champion: Glide & Spin Shot Put for Girls’ Track & Field.” View other world class Track & Field videos!


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