Shot Put Drills

Shot Put Progression Sheet

1. Throwing Mechanics

   1. Medicine Ball Chest Pass

   2. 2-Arm Put

   3. Push Down Drill

   4. Toe Board Drill (Polish Stand Drill)

2. Arm and Release Mechanics

   1. Throwing from Knees

   2. Throwing

      1. With a Block (Non-Reverse)

      2. With a block and rotation (Reverse)

3. Blocking Drills

   1. “Squish the bug” back leg only focus

4. Power Position Drills

   1. The Long/Short Stand Throw

   2. Pivot Drill

   3. Standing Throw

5. Glide Drills

   1. A-Stand

   2. Step Back Drill

   3. The Long/Short Stand Throw

   4. Short Glide

   5. Partner Glide

   6. Glide, Stop, Throw

6. Rotational Drills (For Spinners)

   1. Wheel Drill

   2. South African

   3. Walk into South African

   4. Float-Float-Sting Drill

   5. Mirror Drils

   6. Segmented Full Throw

Practice Plan:

6. 1. Drill for Power Position (8-10 repetitions)

   2. Standing Throws (As many repetitions as needed)

   3. Drill for Glide (8-10 repetitions)

   4. Glides (As many repetitions as needed)