Imbalance or unseating Sit back toward the toe board Delay leg thrust for an instant Glide or Shift Right leg Drive Drive hard with the whole right fo

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1 Shot Put Basic Technique Primary Position Gripping The Shot Shot should rest on the base of the fingers Spread the finger out Push the shot against the neck, close to the chin Sandy Fowler University of Michigan Assistant Track & Field Coach Stance Basic Technique Right foot flat Free Arm closed Shoulders and arms parallel Eyes 10 feet to the rear Conventional Crouch Lower bodyweight onto the right leg Keep left knee in next to the right Achieve strong, closed, lower position 1

2 Imbalance or unseating Sit back toward the toe board Delay leg thrust for an instant Glide or Shift Right leg Drive Drive hard with the whole right foot Extend the left leg in a vigorous manner with a slight diagonal movement toward the toe board, at the same time as the right leg extends Right leg is fully extended, then pulled under Final contact is from the right heel Open hips/ closed shoulders Throwing or Power Position Landing Left toe/ right heel Hips to the side, shoulders closed, a torqued position Right foot between degrees at, or near the center of the circle Left foot NEAR the toe board Bodyweight on a bent right leg with the body canted to the rear. Center of gravity over the base Each throw is a summation of forces- From the slower and stronger muscle groups (legs & pelvis) to the faster and weaker muscle groups (shoulder & arm) Throwing or Power Position Throwing After the drive starts, the blocking action of the left leg, combined with an extension of the right, causes the lift. Left arm bends, drives downward and back and with a straightening left leg forms a block on the left side It can stay up level with the shoulders and still aid in the blocking Throwing arm pushes at the last instant as a result of the leg and hip action The release angle is approximately 42 degrees Velocity of the implement at release, angle of release and height of release are the three most important factors, with velocity being the most important Right leg pivots, pushing the hips to the front, as the weight transfers from the rear leg to the front leg Keep eye on elbow of throwing arm to prevent pulling away of head 2

3 The Block Delivering Release Elbow high and in line with the shot Vigorous wrist snap with right hand, with thumb down Punch with the arm, flip with the wrist Recovery Right leg shifts to the front, after release, to check the forward motion Choose the shot appropriate for the age and size of the athlete. t It is better to learn with a light implement that will not inhibit movement. Emphasize safety first!! Holding the shot Place the shot on the base of the three longest fingers. Spread the fingers slightly. Place the shot firmly against the neck and slightly under the chin. The elbow should be out, with the arm at a 45 degree angle to the body. 3

4 The athlete then put both feet against the toe board- shoulder width apart- and puts using only the arm. Mark the distance. The same stance as above, now add the trunk twist. Mark the distance. The same stance as above, but bend the knees, stand up fast, unwind and throw, Mark the distance. Feet parallel to throwing direction, with left toe in line with right heel. The feet are pointed 90 degrees away from the direction of the throw. Assume POWER POSITION as described previously. Throw! Movement is initiated almost at the same time, by the right leg and the trunk The left leg must provide firm resistance by staying in contact with the ground. The thrower should feel as tall as possible as they come up and over the front leg. Next step is to teach the glide across the circle. The purpose of the glide is to arrive in the efficient power position, from which the putter can achieve maximum release velocity The O Brien Shift The athlete stands at the back of the circle with the weight on the right foot From this position the putter drops down on a bent right leg until the back is horizontal The athlete extends the left leg (foot) to the toe board, keeping it close to the ground, and drives off the right leg. The right foot and hips are turned as the athlete is driving across the circle. TRAINING Speed and Release is determined by two factors Strength of the athlete (force,) for which a proper training program is therefore necessary. Mechanical application (technique.) As this is the most critical factor in the throws, technique must be perfected for maximum mechanical advantage. Training Drills 1. Use light shots with all beginners. Boys: 6 or 8 pounds. Girls: 5 pounds or even a softball. 2. Practice the drive off the right heel by holding onto a post and repeating the straightening, then bending of the leg. Then practice a small hop in this position while still holding on to the post (but have the right leg turn to the side in the correct position.) 3. Place a medicine ball near the center of the circle. Kick the ball while extending the left leg in practice glide. 4

5 Training Drills 4. Do repeat glides in the ring working on a solid position in the center. 5. After #3 is mastered, the athlete can throw after the stop. Hit the position, then finish the throw. Always finish with a few non-stop throws. 6. Towel drill. Place a towel 3 into the ring. The thrower has to land on the other side to get their right leg under properly. Training Drills 7. One end of the towel in the left hand, the coach holds the other end as a thrower glides, to ensure the left shoulder stays closed, or towards the back of the circle. 8. No-arm drill. Throw from a stand without using the right arm. Keep it near the shoulder. Use the legs and hips to power the shot. This is also an excellent drill for teaching the standing throw. 9. Use a piece of rubber tubing on the right ankle. Coach holds other end as athlete practices glide with resistance. Rules At the time the athlete takes a stance in the ring to start, the shot shall be held in close proximity to the chin, and the hand may not drop during the throw. No mechanical devices may be attached to the hand or arm. Check with officials about meet specific rules regarding taping of the finger, hand or wrist. The athlete must pause, after entering the circle, before starting the throw. The shot must land inside the sector lines and not on the lines. Your may not touch,with any part of the body or clothing: Any surface of the retaining band or toe board. Any part of a painted circle. The area outside of the circle. You must leave the circle from the rear half of the circle. Competitions Tactics Warm-up properly. Approximately five warm up throws will suffice don t waste your best throws in the warm up. Get plenty of rest before the meet. Avoid the weight room have the athlete spend the time reviewing strategy. The competition is not over until the last throw. If behind, concentrate on one thing that will give you an advantage. On occasion, practice in the rain and get used to a slippery circle. Do not socialize during the competition take the event seriously and rehearse what must be done in the ring. Running Program Running will be 2-3 day per week. Example of a running program: 1. 1 mile ( minute range) , 100 meter hills x 50 meter hills (for power) 4. 3 x 200 (35 seconds); 1 x 300 (65 seconds) do 2 sets x 150 (30 seconds) 5

6 Conditioning Circuit Plyometric Program This is used as an alternative aerobic form of interval training to obtain special endurance and strength endurance, a timed control of submaximal exercise. Purpose is to improve cardiovascular condition, strengthen tendons and ligaments, increase oxygensupply to the muscles and lowers the body fat. Sample Circuit: Station 1: 4 corner (skips) Forward skips Backward skips Dominate side slides Non-dominate side slides Station 2: Crunches Station 3: Shuttle 65 meter (suicides) Station ti 4: Quick bounds Station 5: Burpees Station 6: Bound to sprint Station 7: Vallmers Station 8: V- Sits Station 9: Step ups Station 10: Jump Ropes Bound only once a week (beginning of week 6.) It is important to be in basic spring shape before bounding starts. Strength base must also be established at this time. Start with low impact, in place jumps of low intensity. Sandy Fowler Contact information *Assistant Coach-IAAF World Championship- USA, 1993 *Assistant Coach- Sydney Olympics- USA, 2000 *Head Women s Coach- IAAF World Championship- USA, smfowler@umich.edu Phone (cell) (office) 6