A Teaching Progression for the Shot Put

with John Dagata,
USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);
USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach

Many of the top shot putters worldwide are using the rotational shot put technique. Being able to achieve the balance and mechanics required to successfully use the rotational technique can be much more complicated than the glide technique. However, John Dagata, USA Olympic Training Center Resident Throws Coach and a USA TF Level I, II and III certified coach, presents a simple yet thorough teaching progression to allow athletes at any level to develop and master this technique.

Dagata takes you through all of the positions important for the stand throw, step in, and full throw using 19 exercises to help you generate force and speed to be the best shot putter you can be.

Step-By-Step Training Method

Learn a step-by-step method that breaks the shot put technique into individual components that each athlete must master to have effective full spin technique. Dagata presents the following drills to teach technique:

• Stand Throws - Dagata introduces how to pivot correctly so that you can understand the basics for the delivery of the shot. He takes you through three fundamental releases from the double pivot, with stepping over the toe board, and with the reverse.
• Step-In Throws - After establishing the delivery position from the stand throws, three variations of step-in throws are offered to teach horizontal movement across the ring.
• Static Throws - To drill in balance and posture out of the back of the ring, getting one to the correct position in the middle of the ring for correct finishes, Dagata takes you through six variations of the throw from a static start.

This teaching progression allows a coach to break down and focus on the various components of the rotational shot to develop mastery of the various parts, but also fuse them together into the whole.

Full Throws

The full throw using the counter movement start or the wind is presented using six variants, allowing the athlete to load the left leg and sweep the right at the start. This builds greater momentum from the wind into a more dynamic throw.

Correct Technique Flaws

Throughout the presentation, Dagata points out specific technique flaws and ways to fix them. Some of the common flaws include:

• Lack of penetration into the put.
• An improper weight distribution in the double pivot phase.
• The cause of the athlete "cutting the corner" and how to correct it.

Training and Conditioning for the Shot Put

Dagata discusses his periodization of throwing over the course of a season as well as how he balances throwing and strength training throughout a week. He adds his thoughts on the use of general strength circuits and weight room circuit training, on medicine ball work, and the proper ratio of throws to drills that young throwers should follow.

Throwers of all levels would benefit from Coach Dagata's secrets in this video!

41 minutes. 2017.