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How to Hold the Shot

How to Hold the Shot. Balance between fingers and palm of hand Relaxed hand, don’t grip too tight Where to hold shot on the neck for a glider and for a spinner Hold shot between neck and hand, don’t rest it too much on the shoulder. Release into Ground. Good for warming up hand

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How to Hold the Shot

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  1. How to Hold the Shot • Balance between fingers and palm of hand • Relaxed hand, don’t grip too tight • Where to hold shot on the neck for a glider and for a spinner • Hold shot between neck and hand, don’t rest it too much on the shoulder

  2. Release into Ground • Good for warming up hand • Throw straight down into ground • Keep elbow above shot • Work on release of fingers

  3. Release Drill for Height • Use legs to get more height • Develop timing between leg and arm extension • Work on proper release of fingers

  4. Seated Release Drill • Introduces throwing perpendicular to force of gravity • Work on free arm motion • Good drill for getting in lots of reps

  5. Throw off Neck • Warm-up drill before throwing in the ring • The net step after the seated release drill • Works on throwing the shot while transferring weight from drive to block leg

  6. Stand-throw Teaching Progression: 1 • Arm Only • Keep elbow up and push through the shot

  7. Stand-throw Teaching Progression: 2 • Arm & trunk together • Turn trunk 90 degrees, and keep elbow up

  8. Stand-throw Teaching Progression: 3 • Arms, trunk & legs together • Bend knees slightly, turn trunk 90 degrees

  9. Stand-throw Teaching Progression: 4 • Same as step three but more explosive • Jump into throw

  10. Step Back into Stand-throw: Step 5 • Heel-toe alignment • Balance on the outside of the ball of the right foot • Weight on the outside of the ball of the right foot • Right knee over right toe

  11. Double Pivot with Hands on Hips • Hands on hips stop the upper body from initiating the movement • Square up to face toward the throwing area

  12. Double Pivot Drill with Stick

  13. Double Pivot through Power Position with Stick

  14. Double Pivot Drill with Med Ball

  15. Stand-throw with Non-Reverse • Difference between stand-throw for glide versus spin

  16. Step-over Drill • Chase out after shot over the toe board

  17. Reverse Drill with Hands on Hips

  18. “False reverse” for Glider • Finish extension before switching feet

  19. Stand-throw with Reverse • Finish extension before reverse • Don’t watch shot • Keep head neutral during delivery and reverse

  20. A-Drill • Keep shoulders closed • Reach for right toe with left hand • Don’t collapse left knee • Open up hips

  21. Crouch and Stop • Repeat movement and keep balance • Keep hips over right ankle

  22. Glide and Stop with Stick • Square up and push press stick after landing in power position

  23. Towel Drill for Shoulders • Hold on to towel with left hand while doing glide and stop • Do this drill to help keep shoulders closed during movement across the ring

  24. Glide and Stop with Med Ball • After showing proficiency with this drill, move on to glide and stop with shot

  25. Full Throw with Stick

  26. Full Throw with Med Ball

  27. Half-turn with Hands on Hips • Keep weight over pivot foot • Keep knees together while turning • Initiate rotational movement with lower body

  28. Half-turn with Stick

  29. Half-turn with Med Ball

  30. Half-turn with Shot

  31. Step-in with Stick • With stick • With med ball • With shot

  32. Step-in with Med Ball • After this drill is mastered you can go on to a half turn with the shot

  33. South African with Stick • With stick • With med ball • With shot • Emphasize more right leg sweep than with step-in

  34. South African with Med Ball

  35. South African with Shot

  36. 360-degree Drill • With stick • With med ball • With shot • Keep sweep leg no more than 3-5 inches above the ground during the turn

  37. 360-degree Drill with Cone: Part 1 • Reach for cone with sweep leg while keeping shoulders parallel to ground

  38. 360-degree Drill with Cone: Part 2 • Sweep right leg out and around cone while keeping shoulders parallel to the ground

  39. 450 Turn to South African Drill • Work rotation through 360 degrees • Maintain balance over pivoting feet

  40. Full Turn to Power Position • Square up and push press stick in power position

  41. Full Turn to Power Position: Different Angle

  42. Full Turn to Power Position with Shot at Chest • Use med ball as well • This drill should be easier to do than when holding the shot underneath the neck

  43. Full Throw • Rhythm slow to fast • Shoulders level coming out of the back • Land with proper heel-toe alignment • Shoulders back when landing in power position

  44. The Complete Shot Put Video Available from Coaches Choice http://www.coacheschoice.com

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