Championship Productions Blog

Archives by Tag 'Throws'

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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Toss Bowling Pins to Improve Your Discus Throw!

By Kevin Fitzpatrick - Last updated: Friday, January 1, 2016

An innovative approach to teaching the discus throw is through the use of discus balls and bowling pins. Jim Garnham, University of Buffalo assistant coach, believes that throwing a bowling pin can create muscle memory for throwers and promote the proper mechanics for the discus event.

Discus Balls & Bowling Pins

Drill Summary: The athlete takes a discus ball and executes a wheel drill to throw the ball. After doing a few reps with the discus ball, switch to using a bowling pin. The bowling pin will keep the thrower’s arm extended and help them turn their lower body into the throw.

Keys to the Drill:

1) Work the lower body into the throw.
2) Don’t lift up on the throw.
3) Finish extended.
4) Body should face forward after rotating.

This video came from Championship Productions’ video “Teaching and Coaching the Discus Throw.” 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!

15 Exceptional Strength Training Exercises for Throwers!

By nate.landas - Last updated: Friday, March 22, 2013

Former All-American Javelin Thrower and current Texas A & M throws coach, Juan De La Garza, gives you medicine ball circuit training that contains 15 different exercises. This circuit would be appropriate for all throwers, regardless of event.

Moving quickly between exercises, he recommends athletes do 10-15 reps of each of the following exercises in pairs with a medicine ball (weight would depend on the size and skill of your individual athletes). Be sure to work both sides of the body with exercises, such as the Hip Toss, which concentrates on one side of the body or one arm. This circuit drill is an excellent way to involve a large number of athletes, build team spirit, and develop full body conditioning.

View an additional clip from Texas A&M Track & Field Series – Drills and Progressions for Championship Javelin.  See what other Javelin Throw DVDs we have in our world class Track & Field DVD collection!

Design a Step-by-Step Throws Program That Will Improve Your Athletes!

By nate.landas - Last updated: Wednesday, January 9, 2013

We have recently released two Track & Field DVDs to work on your throws.  These videos contain instruction from some of the best throwing coaches around.  Become more powerful to increase the distance of your athletes’ throws in future meets.

The Big Throws System

  • Discover an excellent teaching progression to help athletes connect the various movements of the rotational shot put and discus
  • Use the Six C’s concept to make this complex set of movements easier to teach and learn
  • Develop strategies to improve your performance at meets

Mega Drills for the Shot Put

  • Build an easy-to-teach drill progression to help athletes connect the various movements of both the glide and rotational shot put
  • Over 25 strength and form drills to build explosive power into your throwers
  • Create coaching cues to help your athletes understand position, balance, and feel within each key position



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