Throwing Drills Version 1

2012 www.CoachTheThrows.
com All Rights Reserved Page 2

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Table of Contents
Introduction ............................................................................................................................................... 4
Discus Drills4
Pirouettes ...................................................................................................................................... 5
Fence Sweeps ................................................................................................................................ 6
Shuffle Shuffle Stop ...................................................................................................................... 7
Walking Throws ........................................................................................................................... 8
Wheels .......................................................................................................................................... 10
Wind-Up ....................................................................................................................................... 11
Sock Throws ................................................................................................................................ 12
Shot Put Drills.................................................................................................................................... 13
2 Turn Throw .............................................................................................................................. 13
Wheel for Glide ........................................................................................................................... 15
Wheel for Rotation ..................................................................................................................... 16
Reverse Drill ............................................................................................................................... 17
Kneel to Stand Power Throw ................................................................................................... 18
2 Glide Throw.............................................................................................................................. 19
Turn Touch Throw ..................................................................................................................... 20
Walking Throws ......................................................................................................................... 21
A Drill ............................................................................................................................................ 23
Hip Pop ......................................................................................................................................... 24
Right Foot Back ........................................................................................................................... 25
Hurdle Power Throw ................................................................................................................. 26
Conclusion ................................................................................................................................................ 27
Additional Exercises .................................................................................................................. 27


Introduction

There are many different drills available for the shot put and discus throws. Each coach makes
modifications to drills based on the needs of his athletes, and often changes the name of the drill. Many
names for the same drill can be confusing to new coaches and athletes just getting started. This guide is
meant to serve as a resource with both pictures and video showing important points in each drill. There
will be many additions and revisions, so to be sure you have the latest copy, register your name and
email address at www.shotputanddiscusdrills.com.

You will notice that the title of each drill is a hyperlink that will take you to a quick YouTube.com video
demonstrating the full drill. There is plenty of space left over on each page for you to make your own
notes of what you are looking for with your athletes in each drill. It should be noted that these are real
athletes performing these drills, all of which have their own strengths and weaknesses and therefore
some of the demonstrations may not be perfect. The goal is not necessarily to show a perfectly
executed drill, but instead to show the intent of the drill. Too often coaches just want to know what
drills they can do with athletes in practice. It must be understood that each drill must be done with a
specific purpose in mind in developing the full technique.

For more great coaching information related to the shot put, discus, and hammer throw, be sure to
check out TheThrowsAcademy.com.


Discus Drills
Pirouettes

Pirouettes allow the athletes to focus on balance and rhythm in the entry. Beginning athletes may start
with 90 degree or quarter turns and progress to 180 and then 360. The drill is executed by the athlete
setting up in a position as though they are going to complete a full throw. The athlete slowly winds-up
and pivots 360 degrees on the left foot, landing in a balanced position back at the starting point.
Points of emphasis are:

Arms are long and up
Chin stays neutral with the sternum (athlete
demonstration should be better)

Left knee over left toe
Out and around left armpit over left toe
Turn on the inside/big toe of left foot (right
handed thrower)

Toe up on sweep leg
Sweep leg stays long
Left elbow stays inside left knee (right handed
thrower)

Land in a balanced position back at starting point


Fence Sweeps

The fence sweep drill allows the athlete to focus on pushing the left knee down and extending the left
leg while the right leg sweeps to the middle of the circle. A common error for discus throwers is to pull
up on the left knee and fall or crash into the middle. The left knee should be pushed down throughout
the entry. The left foot should not turn beyond 180 degrees as the athlete extends into the flight phase.
The goal is to create force in a flat path across the circle. This is accomplished by creating linear distance
between the left foot and left hip as the athlete pushes to the middle of the circle, while maintaining a
good posture.


Left foot points down right sector line
Knee down over toe
Right foot back in a sweep position (not a linear South
African)

Push with big toe on left foot while working knee down
Left arm stays neutral
Sweep with inside of foot/leg

Feel linear push from left with rotational sweep from right
Keep sweep leg long


Shuffle Shuffle Stop

The shuffle shuffle stop drill is effective for teaching the position of the athletes center of mass in the
power position. This is a foundational drill that a surprising number of athletes struggle with. The goal
is to be able to move through a dynamic movement and land in a stable position with the majority of
weight on the back leg. The back knee should be down over the toe, and the front foot should be
slightly open. At the stopped position, the athlete should be balanced and stable.

(Note this is a left handed athlete)
Begin in standard shuffle position
Arms up

Shuffle
Arms remain up
Chin stays neutral, in line with sternum

Shuffle
Arms remain up
Chin stays neutral, in line with sternum

Stop
Back knee over toe
Good posture
Front leg relatively straight with open toe


Walking Throws

The walking throw is a great drill to build the technical model of the throw in the athletes mind. The
athlete should either grip the discus to prevent it from falling out of their hand, or use an object like a
bowling pin, shoe, or cone that is easier to hang on to. Setting up in the back of the circle, the athlete
moves through a series of 5-8 steps landing in proper positions along the way. As proficiency is gained
in the movement, the number of steps can be reduced until the athlete is completing a full throw.

1. Windup
Wind disc back to 180 degrees
Chin even with sternum

2. Left foot pivot
Right foot stays down
Separation of knees
Left elbow even or inside of left knee
Arms long
Left heel low, knee over toe
Chin even with sternum
Disc locked back

3. Sweep Step 1
Right leg stays long
Right foot steps out
Left knee down over toe

4. Sweep Step 2
Right hip around left
Disc stays back
Left foot does not turn beyond 180 degrees


5. Step to Middle
Push hips forward with left foot while stepping to
middle with right
Disc stays back
Left elbow over right knee
Posture

6. Wheel through middle
Tight knees
Outside of right foot
Down on right knee

7. Power Position
Heel toe relationship
Disc is back
Right knee over toe
Open left foot
Posture and balance

8. Release
Right foot/hip turns all the way into direction of the
throw
Left hand stays in front of shoulder
Sling disc out wide


Wheels

The wheel drill can be tricky to do with a discus. I prefer to have athletes to wheel drills with bowling
pins or cones, so they dont have to worry about dropping the disc and can focus on keeping the
throwing hand out wide while letting the lower body work first. It is important to set up the wheel drill
with the right foot in the middle, and the left foot on the backward 7 line through the circle. The left
foot should take a straight as possible path to the front of the circle, landing in the power position with
the toe open. This drill helps the athlete to feel the shortening of the left leg through the middle, while
keeping the majority of their weight back toward the middle of the circle on the outside of the right foot
as they turn through the power position.

Set up right foot in middle, left foot on backward 7 line
through circle
Good posture, shoulders back from right knee

Pivoting on outside of right foot, left foot comes up,
shorten leg, and reach for front of circle
Tight knees (this particular athlete needs to left the left foot
up more through the movement and keep the knees
tighter.)

Land in power position with discus back
Left toe open, so that right hip can push forward linearly

Turn right foot into direction of throw
Push right hip forward
Sling and deliver the discus


Wind-Up

The wind-up is an often overlooked, yet crucial portion of the throw. The wind-up establishes the
rhythm and balance. If the wind-up is not executed, technique can only deteriorate throughout the rest
of the throw.

Stance toes flared out, knees over toes

Rhythm
Long arms
Do not wind back farther than comfortable
Right foot stays flat, left foot turns back
Chin stays even with sternum


Sock Throws

Sock throws allow the athlete to focus on waiting and feeling the sling of the discus as it runs long. I first
heard of this drill from Brooks Johnson, the former director of the Olympic Training Center in Chula
Vista. There they used a yard game toy called a fox tail. The same feeling and effect can be achieved for
a significantly less cost, with a tennis ball in a tube sock.

Sling the sock/hand around the body, dont pull the shoulder
Sock should land in middle of sector
Use good power position/full throw mechanics


Shot Put Drills
2 Turn Throw

The two-turn throw drill allows the rotational shot putter to focus on
balance and dynamically moving through positions. In order to get
through the second turn, the athlete must land in a good position
with the weight back after the first turn. This drill should not be
done in the circle or in grass.

Setup like a full rotational throw
Easy relaxed wind-up, right foot stays flat

Push left knee down at 90 degrees
Left arm stays long, and inside plane of left knee
Sweep leg long, with toe up

Right foot lands in middle
Tight knees
Wrap upper body
Front foot lands open

Push left knee down and sweep again with right leg
Keep left arm inside plane of left knee

Land in power position
Heel-toe relationship
Left toe slightly open
Long left arm

Deliver the shot
Drive right hip to the toeboard
See the shot leave the hand


Wheel for Glide

Many coaches and athletes believe that the wheel is only for
rotational athletes. However, the hips still need to rotate through the
power position in the glide as well. The wheel drill for glide athletes
focuses on turning the hip and driving it into the toeboard.

Setup with right foot turned toward 3 oclock
Legs parallel
Relaxed upper body

Step to toeboard with left foot, keeping shoulders back
Turn right foot, knee, and hip into direction of the throw
Long left arm

Block left side
Finish tall on right hip
Right shoulder out over toeboard


Wheel for Rotation

The wheel drill for the rotational shot put allows the thrower to focus on the left foot action and keeping
the weight back during the middle of the throw. The right-handed athlete should set up with the right
foot in the middle of the circle, and the left foot at the back of the circle on the backward 7 line. The
right knee should be over the toes, and the weight should stay on the outside of the right foot
throughout the pivot. The athlete pushes the right heel around, while the left leg shortens, bringing the
left foot up and down at the toeboard, while bringing the knees tight
together.
Posture
Left foot on backward 7 line, so there is a straight path from back
to front
Weight on outside of right foot

Tight knees through pivot
Right foot continues to turn into direction of throw, on outside of
foot
Shorten left leg kick the butt

Right foot turns through release
Right hip finishes over toeboard
Left heel must touch to allow right hip to drive forward
Shoulder over toeboard


Reverse Drill

Im a firm believer that a majority of drills should be done without reversing. This allows the coach and
athlete to see how the athlete is finishing, and forces most athletes to focus on doing the movement
correctly instead of worrying about how far the implement went on every throw. The reverse should be
a natural extension of good technique, but it is important to work on and do correctly, as if an athlete
cannot stay in the circle, it doesnt matter how good their technique is.
The reverse drill is performed with a towel, which really forces the athlete to be patient with the upper
body, but then exaggerates the arm speed once the hips are turned into the direction of the throw. The
athlete should focus on the sequence foot, knee, hip, shoulder, hand. After the throwing hand is fully
extended, it is then reached back toward the middle of the circle, trying to touch the block foot.
Heel toe relationship
Right knee over toe
Long left arm

Drive right knee down and into direction of throw
Drive right hip and shoulder linearly into direction of throw
Right foot replaces left foot at middle of toeboard
Head (eyes/chin) even with right toe

Bend at waist to slow rotation
Bring right hand back to left foot/ toward middle of circle
Stay in circle


Kneel to Stand Power Throw

The kneel to stand power throw helps the athlete to focus on the fact that the throw starts from the
ground up, and that the right hip pushing forward plays a big role in successful shot putting. The athlete
starts in a kneeling position, then stands and delivers the shot put.
Kneel down, long left arm
Right thumb stays down
Fingers/hand behind shot, not underneath

Stand up
Left arm stays long and up
Shot must remain on neck until legs are extended

Drive hip and shoulder into direction of throw
Block left side
Finish with fingers out, middle finger to thumb


2 Glide Throw
I consider the 2 glide drill to be a kinesthetic problem solving exercise, where the athlete is forced to
move through a dynamic position and land in a position that allows them to deliver the shot put
effectively. The athlete must keep the weight back, and avoid the common error of shifting the
hips/center of mass forward toward the front foot without turning the hips and linearly driving the right
hip forward into the direction of the throw. This shift eliminates the lower body leaving only the
shoulders and upper body to throw the shot.
The athlete sets up in a standard glide entry position, then glides twice
from the right foot, before the left foot lands in a power position to
throw. (You dont want to do this drill in the circle.)
Work left leg straight
Glide away from left hand
Work to glide from right heel

Keep left foot up and leg long
Keep shoulders perpendicular to throwing direction
Let hips sink in order to leave from heel

Pull the right knee under the chin
Right foot lands at 3 oclock/90 degrees
Left arm is long and in line with shoulders
Left foot lands open to allow right hip to come around

Land in heel-toe relationship
Turn right foot/knee/hip into direction of throw
Block left side
Shoulder arm extension after full extension of the hip


Turn Touch Throw

The turn-touch-throw drill, forces the athlete to land in a balanced power position after rotating through
the circle. The athlete then touches the surface of the circle to emphasize getting low and driving up
through the release of the shot put.
Perform a good rotation through the circle
Balanced entry
Good right leg sweep
Hips lead to the middle
Knees tight through wheel

Land in a balanced power position
o If not in balanced position, adjust to good power position
o Heel-toe relationship
o Right knee over toe
o Left arm in line with shoulder axis to 180 degrees

o Touch surface of circle behind right foot
o Load up right leg, lower hips
Exaggerated wrap in middle

Drive up from right foot and hip
Deliver the shot put into the throwing sector


Walking Throws

Walking throws allow the coach to point out where the athlete should be at specific positions in the
circle during the rotational shot put and lets the athlete build a technical foundation of what they want
their technique to look and feel like. The throw should be broken
down into 4-8 steps.
1. Wind Up
Right foot stays flat
Head neutral
Left arm long

2. Entry
Right foot stays flat
Left armpit out and over left toe
Left knee down at 90 degrees
Head neutral
Left arm long

3. Step 1
Right leg steps out
Long right leg
Toe stays up
Left elbow stays inside left knee

4. Step 2
Drive left knee down right sector line
Left foot should not rotate beyond left sector line
Left arm inside left knee
Posture


5. Sweep to middle
Right foot sweeps around left and to middle of circle
Push hips forward with left
Left toes should point to 180 degrees as right foot moves
forward
Left elbow over right knee in middle
Land low on right leg in middle

6. Wheel
Pivot on outside of right foot
Left foot and right foot move together as a system
Tight knees through single support
Land in good power position

7. Power position
Drive right knee down into direction of throw
Left arm blocks outside of left foot, hold on with left hand
Drive right hip forward into direction of throw

8. Release
Finish with throwing fingers facing out
Be tall with hips forward


A Drill

The A drill is the walking throw version of the glide shot put. It allows the athlete to really focus on
allowing the hips to drop, leaving from the right heel, and pulling the right foot under in the middle of
the circle. The thrower sets up in a standard glide position at the back of the circle. With a long left leg,
the athlete pushes the right knee down over the toe, and allows the hips to drop back into the middle of
the circle, away from the upper body. The right heel is the pivot point, as the athlete reaches for the
toeboard with an open left foot. The thrower lands in the A position with the upper body back. Then
pull the right foot/knee under the upper body into the middle of the circle, landing in a power position.

Allow hips to drop, rocking back on right heel
Reach for toeboard with open left foot
Shoulders/head remain back, perpendicular to direction
of the throw
Legs are relatively straight in A position

Pull right foot under
Shoulders/head remain back
Right foot under shoulders
Shot is behind right foot
Block axis left foot through head

Drive right hip into direction of throw
Get tall on block leg
Finish out into direction of throw


Hip Pop

The hip pop drill really isolates the final strike phase of the throw. Stand with feet parallel and toes
facing the direction of the throw. Raise the left/block arm up to about a 35 degree angle with the
thumb pointing down. This is the angle of release you want the throwing arm to follow. Initiate the
movement with a slight turn on the outside of the right foot, which allows the right hip to push forward,
followed by the shoulder and hand. After release the knuckles of
both hands should be together.

Proper grip hand behind shot
Left hand up at angle of release with thumb down
Initiate movement with slight turn on outside of right foot

Drive hip forward
Deliver the shot, finishing with fingers out, thumb down


Right Foot Back

The right foot back drill, is the next step in the progression after the hip pop drill. The athlete sets up
similar to the hip pop drill, with toes pointed in the throwing direction and the left hand out with thumb
down. The difference is that the right-handed thrower takes a step back with the right foot. The throw
is once again initiated with a slight turn of the right foot, allowing the hip to drive linearly into the
direction of the throw.

Toes face throwing direction
Weight on outside of right foot
Hand behind shot

Slight wind-up with upper load
Load lower body
Turn right foot
Drive right hip forward ahead of shot put

Both feet stay on the ground
Stay on outside of right foot, turn all the way through
Foot, knee, hip , shoulder, hand in that sequence all drive
into direction of throw
Finish with fingers out
Head stays on shot until point of release, dont pull away or
down


Hurdle Power Throw

The hurdle power throw is a great drill to allow the athlete to feel the hip moving ahead of the shot put.
The athlete sets up in a half power position, so that the left foot is open, pointing into the direction of
the throw. The thrower loads up on the right leg, and drives the knee down/hip forward into the hurdle.
The athlete should feel the right hip make contact with the hurdle before extending the hand to deliver
the shot.

Half power position
Left foot open
Weight on back foot

Drive right knee down into direction of throw
Linear path of right hip to hurdle crossbar
Feel hip contact hurdle before extending throwing hand
Finish tall with throwing fingers out


Conclusion

These are some of the drills that I use most commonly with my athletes. Once again, you always want
to assign drills to athletes with some goal in mind. The drills can be much more beneficial to the athlete
if he knows what outcomes he is trying to achieve, instead of simply performing mindless repetitions of
a movement that he does not feel applies to the whole throw.

For additional insights, tips, and information, be sure to check out my website CoachTheThrows.com.

Do you have a favorite drill you would like to see included in the next edition of this book? Send it to me
at [email protected].

Additional Exercises
Backward C Throws
Pushup on Shot
Partner Squats

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