shot put darin schmitz head track and field coach neosho county community college

Shot PutShot Put

Darin SchmitzDarin SchmitzHead Track and Field CoachHead Track and Field CoachNeosho County Community Neosho County Community

CollegeCollege

Two Basic TechniquesTwo Basic Techniques

GlideGlide

SpinSpin

Myth: Spin is better the GlideMyth: Spin is better the Glide

Fact: Even though many of the top Fact: Even though many of the top shot putters in the world currently shot putters in the world currently use the spin, there are still some who use the spin, there are still some who throw just as far with the glide.throw just as far with the glide.

Which Do You Teach?Which Do You Teach?

Whatever you are most comfortable Whatever you are most comfortable with.with.

If you are not comfortable or don’t If you are not comfortable or don’t know the technique then you may know the technique then you may just be hurting the athlete.just be hurting the athlete.

What will we be going overWhat will we be going over

Short time periodShort time period

I will cover the glide in depthI will cover the glide in depth

Give some workout conceptsGive some workout concepts

Weight training ideasWeight training ideas

GlideGlide

Five PhasesFive Phases– Preparation PhasePreparation Phase– Drive PhaseDrive Phase– Load PhaseLoad Phase– Release Phase Release Phase – Recovery PhaseRecovery Phase

Preparation PhasePreparation PhaseThis phase may be the most This phase may be the most importantimportantAlso the one phase that may be the Also the one phase that may be the most done incorrectly. most done incorrectly. The whole idea behind the glide is The whole idea behind the glide is linear speed and forcelinear speed and forceAnything that takes away from that Anything that takes away from that straight line will take off of your straight line will take off of your throwthrow

Preparation PhasePreparation Phase

Start TallStart Tall

Push the shot in hard into the neck Push the shot in hard into the neck with fingers together and elbow upwith fingers together and elbow up

Don’t start with the legs bent for a Don’t start with the legs bent for a long period of timelong period of time– This is all about accelerationThis is all about acceleration– Your most powerful position (Vertical Your most powerful position (Vertical

Jump)Jump)

Preparation PhasePreparation Phase

Make your throw preparation the Make your throw preparation the same for every throw.same for every throw.

Consistency is the keyConsistency is the key

Take a deep breath then driveTake a deep breath then drive

Drive PhaseDrive Phase

Bring in your left leg parallel to your Bring in your left leg parallel to your right leg.right leg.

Start your upper body descent Start your upper body descent

Start bringing your weight to the heal Start bringing your weight to the heal of your right footof your right foot

While relaxing your upper bodyWhile relaxing your upper body drive off your healdrive off your heal


Use your left leg to aid in your drive Use your left leg to aid in your drive never letting it get more then a few never letting it get more then a few inches off the ground.inches off the ground.

Get ready to loadGet ready to load


Key points to look for incorrect Key points to look for incorrect technique:technique:– The use of the upper body in the drive The use of the upper body in the drive

phasephase– The left getting very high off the groundThe left getting very high off the ground– Driving off the toe, not the healDriving off the toe, not the heal– Crossing the legs when the left comes inCrossing the legs when the left comes in

Load PhaseLoad Phase

The quickest phase, but the most The quickest phase, but the most technical.technical.

In the best of throwers this phase In the best of throwers this phase looks lightning quick.looks lightning quick.

Load PhaseLoad PhaseUpon finishing your drive phase the Upon finishing your drive phase the right will hit in front of the middle of right will hit in front of the middle of the ring pointing as close to the right the ring pointing as close to the right sector line as possible.sector line as possible.The right hip will then drive towards The right hip will then drive towards the front of the ring while at all times the front of the ring while at all times turning that right foot.turning that right foot.Upon hitting the middle the right foot Upon hitting the middle the right foot should never stop movingshould never stop moving


It is then and only then your upper It is then and only then your upper body will begin to move.body will begin to move.

By thrusting the right hip the upper By thrusting the right hip the upper body will be forced to turn creating a body will be forced to turn creating a “sling shot effect.”“sling shot effect.”

It is here that you will begin the It is here that you will begin the throw phase.throw phase.


Things to look for:Things to look for:– Is the foot turned when it lands?Is the foot turned when it lands?– Is the upper body back and relaxed Is the upper body back and relaxed

upon landing?upon landing?– Do the hips drive hard at the end?Do the hips drive hard at the end?

Release PhaseRelease Phase

This is when the upper body begins This is when the upper body begins its workits work

With the right hip driving and the With the right hip driving and the right foot turning right foot turning RIPRIP the left arm to the left arm to open the chest like you’re slamming open the chest like you’re slamming a door shut.a door shut.


Keep your left leg straight and drive Keep your left leg straight and drive with your right leg. This is the most with your right leg. This is the most powerful position!!!powerful position!!!

Do not throw off of your left leg.Do not throw off of your left leg.

Example of strength differential…Example of strength differential…


With your chest perpendicular to the With your chest perpendicular to the throwing field push through the shot throwing field push through the shot put.put.

Keep you head facing the throwing Keep you head facing the throwing area peaking at the shots flight with area peaking at the shots flight with your right eye.your right eye.

It is now time for the recovery phaseIt is now time for the recovery phase


Things to look for:Things to look for:– Was the weight over the left or right at Was the weight over the left or right at

point of throwingpoint of throwing– Did the hand stop when the shot was Did the hand stop when the shot was

released or did it continuereleased or did it continue– Did they “throw the head” at releaseDid they “throw the head” at release– Was the left used as a block or did it Was the left used as a block or did it

collapsecollapse– Did the elbow dropDid the elbow drop

Recovery PhaseRecovery Phase

The non reverse vs. reverseThe non reverse vs. reverse


Non-ReverseNon-Reverse– The thrower ends with their right and The thrower ends with their right and

left still touching the ground in a cork left still touching the ground in a cork screw fashion.screw fashion.

– The right foot is turned to its maximum The right foot is turned to its maximum capability as the leg cork screwed capability as the leg cork screwed around the left.around the left.


ReverseReverse– The thrower powers off of the right so The thrower powers off of the right so

that it ends landing closest to the toe that it ends landing closest to the toe board.board.

– This is done by jumping off of the right This is done by jumping off of the right and there being no body contact with and there being no body contact with the ring until the feet are switched.the ring until the feet are switched.

Recovery PhaseRecovery PhasePro’s and Con’s of Pro’s and Con’s of non reversenon reverse

ProsPros ConsCons

Allows the thrower Allows the thrower to throw off the right to throw off the right leg easier.leg easier.

Puts you in a great Puts you in a great position at the endposition at the end

Less foulingLess fouling

May not get “ALL” May not get “ALL” into the throwinto the throw

Puts a lot of strain Puts a lot of strain on one side of the on one side of the body due to large body due to large stretch at the endstretch at the end

Recovery PhaseRecovery PhasePros and cons of Pros and cons of reversereverse

ProsPros ConsCons

Thrower feels they Thrower feels they put all into the throwput all into the throw

More “Explosive”More “Explosive”

High level of foulingHigh level of fouling

Brings legs out of Brings legs out of the throw the throw


What I think:What I think:– Both have great assets, but I truly feel Both have great assets, but I truly feel

that the reverse is very important and that the reverse is very important and does allow the maximum explosivenessdoes allow the maximum explosiveness

– The problem is that it is rarely done The problem is that it is rarely done correctly and the athlete loses a lot on correctly and the athlete loses a lot on their throw.their throw.

Recovery PhaseRecovery PhaseSolution: I have the athletes practice early Solution: I have the athletes practice early in the season with the non reverse which in the season with the non reverse which allows them to use the legs correctly. This allows them to use the legs correctly. This may carry over into the first few meets. may carry over into the first few meets. When I feel they are doing it correctly they When I feel they are doing it correctly they will then start to work on the reverse.will then start to work on the reverse.

It will be ingrained in them to power off It will be ingrained in them to power off that right before they get airborne hence that right before they get airborne hence resulting in a much further throw.resulting in a much further throw.

WorkoutsWorkouts

Early Season:Early Season:– We have one of the shortest early We have one of the shortest early

seasons in the country.seasons in the country.– Train to compete well in May not in Train to compete well in May not in

March or early April.March or early April.– The name of the game early is The name of the game early is

repetition. They need to get used to repetition. They need to get used to throwing the shot.throwing the shot.

Early SeasonEarly Season

Do drill after drillDo drill after drill– Break up the different parts of the glide.Break up the different parts of the glide.

Do them separatelyDo them separately

Put two or three togetherPut two or three together

Put the whole thing together with or without Put the whole thing together with or without the shot. the shot.

If you are without a shot have them still hold If you are without a shot have them still hold something like they have a shot, a softball something like they have a shot, a softball works great.works great.


FilmFilm– This allows the athlete to see what you This allows the athlete to see what you

are talking about first hand. Many times are talking about first hand. Many times they may not feel what they are doing they may not feel what they are doing wrong, but when they see it it is easier wrong, but when they see it it is easier to comprehend.to comprehend.

Early SeasonEarly SeasonThis is the time to explore the non This is the time to explore the non reverse, make sure they are reverse, make sure they are releasing in a good power position.releasing in a good power position.If you have a thrower with good If you have a thrower with good concept allow them to throw a heavy concept allow them to throw a heavy shot no more then 4 pounds over the shot no more then 4 pounds over the weight they competitively throw.weight they competitively throw.Alternate the heavy shot and Alternate the heavy shot and competitive shot in practice.competitive shot in practice.


Too many throwers worry about Too many throwers worry about distance at practice instead of distance at practice instead of technique.technique.

If you have an indoor shot have them If you have an indoor shot have them throw it against the wall for practice, throw it against the wall for practice, this will allow them to focus more on this will allow them to focus more on technique and less on distance.technique and less on distance.

Early SeasonEarly SeasonThere are no greater drills then breaking There are no greater drills then breaking up the actual throw. Allow them to slow it up the actual throw. Allow them to slow it down, when they get a concept they may down, when they get a concept they may then speed it up.then speed it up.

The glide is quick and explosive, but there The glide is quick and explosive, but there are many things that are being done in are many things that are being done in that short amount of time and they have that short amount of time and they have to get those small things perfect before to get those small things perfect before the glide will actually work as a whole.the glide will actually work as a whole.

Mid-Late SeasonMid-Late Season

This is when the many different parts This is when the many different parts become one.become one.

Think of it as the early season puts Think of it as the early season puts the glide as 5 different steps. In late the glide as 5 different steps. In late season it must be back to just one, season it must be back to just one, the glide as a whole.the glide as a whole.

Mid-Late SeasonMid-Late SeasonAn athlete must enter the ring at this An athlete must enter the ring at this point thinking of the glide as a whole point thinking of the glide as a whole and not in many parts. and not in many parts. They shouldn’t think about where the They shouldn’t think about where the foot goes, where this goes or that foot goes, where this goes or that goes, instead they need to think goes, instead they need to think about just the throw. The glide about just the throw. The glide should be just second nature at this should be just second nature at this point.point.


Great track athletes know the correct Great track athletes know the correct technique like riding a bike or technique like riding a bike or walking. You get this by repetition of walking. You get this by repetition of the correct technique.the correct technique.

The worst thing you can do as a The worst thing you can do as a thrower late in the season is think!!!thrower late in the season is think!!!

Mid-Late SeasonMid-Late SeasonDuring practice do not break apart During practice do not break apart the throw any more. If you had them the throw any more. If you had them doing drills of breaking apart the doing drills of breaking apart the throw in 2-3 different parts now throw in 2-3 different parts now make them throw with the technique make them throw with the technique as a whole.as a whole.If they struggle in a spot, just slow it If they struggle in a spot, just slow it down and work on it, but keep the down and work on it, but keep the throw whole.throw whole.


During this part of the season take During this part of the season take out the heavy shot and sprinkle in a out the heavy shot and sprinkle in a light shot. If they throw a 12 lb shot light shot. If they throw a 12 lb shot bring in a 10 pound shot and have bring in a 10 pound shot and have them throw it 8-10 reps on a 25-30 them throw it 8-10 reps on a 25-30 rep day really working on their arm rep day really working on their arm speed.speed.

WorkoutsWorkouts

Anything that deals with explosionAnything that deals with explosion– Med Ball circuitsMed Ball circuits– Jump circuitsJump circuits– Explosive sprints (nothing greater then Explosive sprints (nothing greater then

40m)40m)

WeightroomWeightroomThis is very important. Be sure they This is very important. Be sure they are lifting for explosiveness and not are lifting for explosiveness and not slow twitch bulk.slow twitch bulk.– Implement the Olympic LiftsImplement the Olympic Lifts

SnatchSnatchCleanCleanJerkJerk

– Have them go “In the hole” for squats Have them go “In the hole” for squats but also have them do ¼ squats that but also have them do ¼ squats that same week.same week.

Weight RoomWeight Room

Have them do bench, incline bench, Have them do bench, incline bench, and explosive benchand explosive bench

Use bands to imitate accelerationUse bands to imitate acceleration

Do event specific lifts (mimic the Do event specific lifts (mimic the motion of the throw)motion of the throw)

Most importantly they must really Most importantly they must really focus on their abs and back. This is focus on their abs and back. This is core strength that is so important. core strength that is so important.

Key PointsKey PointsKnow and study the technique whether Know and study the technique whether you are an athlete or a coach.you are an athlete or a coach.Repetition is the key, but be sure that you Repetition is the key, but be sure that you are repeating the correct technique.are repeating the correct technique.Mix it up a little, throwing is fun, but can Mix it up a little, throwing is fun, but can be rather mundane in the early season. I be rather mundane in the early season. I always buy some pumpkins or watermelon always buy some pumpkins or watermelon and put it in the landing area for “target and put it in the landing area for “target practice.” It really breaks it up and they practice.” It really breaks it up and they have fun.have fun.

Contact InfoContact Info

I hope you enjoyed and thanks for I hope you enjoyed and thanks for coming. coming.

Contact Info:Contact Info:

Darin Schmitz

Head Track and Field Coach

Neosho County Community College

P:620-431-2820 Ext 272

E-mail: [email protected]

shot put darin schmitz head track and field coach neosho county community college

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