Championship Productions Blog

Archives by Tag 'Shot Put'

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!

Shift Weight Correctly to Maximize Shot Put Distance!

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

Craig Carter, University of Arizona throws coach, knows the importance of a proper weight transfer for shot putters. In this drill, athletes will learn to step into their throws to achieve maximum distance.

Non-Reverse Stand Throw w/ Box

Drill Summary: For this drill, you will need a 4-inch box. Place the box at the front of the throwing circle. The athlete starts the drill by standing with both feet on the box, with the leg opposite of their throwing arm closest to the target. The first movement the athlete makes is a step back with their back leg, while also stretching out their non-throwing arm toward the back of the throwing circle. Once they’ve reached this position, the athlete rotates, shifts their weight up onto the box and explodes forward to throw the shot put.

Keys to the Drill:

1) Block the left side.
2) Get the right side up.
3) Stretch the left arm out.
4) Square up to the target to finish.

This video came from Championship Productions’ video “Mega Drills for the 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!

Improve Your Shot Put by Mastering the “Simon Says” Drill

By nate.landas - Last updated: Wednesday, October 1, 2014

Brian Forrester, the University of Akron Throws Coach, shows you a drill that takes all of the concepts and drills, and combines them to challenge the athlete. Coach Forrester explains that the more advanced the athlete, the more advanced the drill can be.

Simon Says

Setup: The athlete starts in the beginning position for the shot put in the ring. The coach tells the athlete a specific position or drill. The athlete listens to the coach, and quickly accomplishes the drill. This is a good drill to simulate the reaction time a thrower has in competition.

This video came from Championship Productions’ DVD The Big Throws System.  To view more track & field videos from America’s top coaches and athletes, click here.


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