- About the Empire
- Beginner Drills
- Advanced Drills
- Lifting & Training
Gliding Shot Put
The idea behind the A-Drill is to simulate the position a glider will achieve in mid air once they have kicked back through the ring. If you were to take a picture of a glider, mid glide, you would see the A-Drill. The only difference is the thrower is in airborne. A key point to note is that when in the “A” position the thrower has their upper body and shot put still in the back half of the ring. When in the “A” position we want the shot put to be approximately above the knee which will come into play significantly in the power position phase.
The C Drill is an advanced version of the hip pop. You set up the exact same way but this time as you drive your foot around creating a twist up to your hips you flip your hands over. So ultimately your head is upside down and your body is making the letter “C”. By doing this it over exaggerates driving your hips around to the center. Once you have mastered the Hip Pop the C Drill is a nice drill to do in small numbers just to make sure your hips are going where they should.
The goal is for the thrower to keep their hands on the wall at all times. You will notice that they may start to come off at the very end based on the amount of force applied, or based on the athlete’s level of flexibility. You set your feet as if you were in your power position, load almost all of your weight on your power leg, and lean into the wall. All you are doing is twisting your foot into the ground and creating a twist that rises up your leg to your hip.
Most young gliders are notorious for dragging their back foot as they glide across the ring. This is usually pretty obvious based on the loud scrapping sound you hear as they glide. This dragging causes 2 problems. 1. The friction slows you down and 2. It usually does not let you get your foot under you in your power position. The easiest way to break this habit in a young glider is to place an object a few inches behind their “push” or back foot once they have set their stance to begin their throw. This can be keys, a pen, a stick, be creative.
Here the thrower wants to kneel down so that the knee opposite of their throwing hand is up. All we are doing here is working on our release without having to worry about our footwork. Twist just a little to gain some momentum and then release the shot just like it would leave your hand in a full throw. These throws are not for distance, so don’t make it a competition. This is a drill to train perfect release mechanics.
Not exactly a drill as much as it is a warm up technique. Lots of throws do this to warm up for practice or a meet. All you are doing is making sure you reach full extension with your legs and hips. You are just practicing your explosion. Even though this looks like a drill done with mostly arms it is actually all lower body driven. It’s similar to doing a hang clean/snatch in the weight room if you are familiar with that lift. It’s a great way to measure progress in your explosive training.
When learning to throw the very first thing you must learn how to do is a Power Throw. You have to master the power throw before you can work on the glide. A thrower could have the world’s prettiest glide but if they can’t land in the proper power position then everything has been wasted. First thing to do is to give yourself a little room away from the toe board. Next (right handed thrower) take your right heel and line it up with your left arch. Now step your right foot towards the middle, shoulder width apart.
Here is a drill that my throwers created themselves. What this does is take your average hip pop and simply add resistance. You can do this a variety of ways with weights, bands, or whatever you have available. This is a great way to add some strength to your hip action while also working on throwing.
All we are doing here is cutting the throw in half. We are separating the glide from the power throw. Our goal here is to take our block leg (leg that will be closest to the toe board in our power position) and step it back so that it lands where we would want it if we were trying to achieve our power position. If you view the ring as a giant clock, and 12 is where you start your throw, and 6 is directly in the middle of the toe board.