Shot Put Arm Strike Drills By Rob Lasorsa (for the right ... - iatccc

Shot Put Arm Strike Drills
By Rob Lasorsa
(for the right handed thrower)
(1) Push Shot to the Ground
Bend at the waist, placing the shot in front of the chest with the right
hand on top of the shot and the left hand underneath the shot for
support. Extend the arm to throw or “push” the shot to the ground.
Follow through by flexing the forearm and extending the wrist. Hold
the finish position for two seconds to ensure the proper performance
of the drill.
(2) Kneeling Throw
Starting Position: Kneel down on the right knee, placing the left foot in
front. Place the shot against the neck and leave the left arm
extended.
Drill: Push the shot forward using the proper release with the thumb
down.
As the right arm is extending to throw the ball allow the left hand to
make a fist and bring it towards the left shoulder.
Finish Position: Throwing arm extended, left hand about six inches in
front of the left shoulder, shoulders squared. The chin should be
away from the sternum and the eyes should be looking in the
throwing direction.
Suggestion: Think of throwing a chest pass in basketball but only with
one arm. When throwing a chest pass, the arms and wrists extend
with the fingers following through away from the body
Problem: Do not violently pull the left elbow back. This will cause the
shoulders to over rotate.
(3) Name: Kneeling Throw #2

Starting Position: Assume the same position in the Kneeling Throw
drill, and then turn the waist and shoulders 90 degrees to the right so
that the shot is lined up behind the right hip.
Drill: Perform the same action with the arms as in the Kneeling Throw
drill. The upper body should naturally square up to the front. By
starting with the shot behind the right hip
Problems:
a.) In the starting position, allowing the shoulders to tilt.
b.) Leading with the head before the shoulders start to move.
(4) Medicine Ball Passes
Start with the feet about shoulder width apart and place a medicine
ball in both hands to simulate a chest pass position. The hands
should be behind the ball with the thumbs down. Throw the ball
against a wall or pass it to a partner. “Flip” the fingers at the release
to feel the ball leaving the finger tips last.
Variation: Single Arm Chest Passes
Place the right hand against the chest and behind the medicine ball
with the thumb down. The left hand is placed in front of the medicine
ball. Push the ball forward with the right arm to simulate a “one armed
chest pass.”
Suggestion: Do this drill with the right and left arms to develop muscle
stability and balance.