To be effective throwing the shot. Athletes must develop great technique. Whether it be the glide or the spin, there are basic fundamentals that must be mastered. In addition, to throw the shot effectively one must posses strength in the entire body. The legs the core the arms and shoulder are all critical in providing the power needed to throw the shot.
In the video clip below Guatemala National Team throwing coach Erin Wibbels shows two drills that will focuses on increasing athletes balance, core and shoulder strength. The clip is from a DVD that also covers the fundamentals of the glide and the spin in addition to a variety of medicine ball drills. For more information about the DVD click the link Becoming a Champion: Glide & Spin Shot Put for Girls’ Track & Field
The YouTube video below has sound, so please make sure that your sound is turned on and that you have access to the site (Some schools block access to YouTube)
The two medicine ball drills demonstrated are both single arms drills and there for a 3-6 lb ball is recommended.
The first drill is called Popcorn.
The athlete will stand in front of a wall with a 3-6 lb med ball. The ball is placed overhead. Keeping the elbow straight, the athlete will stretch back from the shoulder and bounce the ball off the wall and catch it. The athlete should remain balanced at all times. The drill will work the muscles of the shoulder as well as the core. 10-20 repetitions are recommended for each arm depending on the conditioning and strength level of the athlete.
The second drill is called Kettle Corn
Very similar to popcorn. The medicine ball is held overhead while standing near a wall. With the elbow straight the ball is bounced off the wall. However, in this drill the athlete will slowly lower their arm to the side will bouncing the ball off the wall. If you imagine the starting position as 12 o’clock then they will slowly lower their arm to the 3 o’clock position. Again this is done while bouncing the med ball off the wall with the elbow straight. Be sure to tell the athlete to keep their weight evenly distributed between their legs. They will have a tendency to lean on to their right leg when the ball is in the 3 o’clock position,
Repeat with the other arm moving slowly from 12 o’clock to 9 o’clock position