Drill progression for the speed glide in shot putting. (Track & Field).

ALTHOUGH THE rotational technique has achieved wide popularity in the shot put, many of the experts believe that the glide is still the superior technique, especially for female throwers. The consistent power position of the linear technique offers a clear advantage.

Parry O'Brien revolutionized the event with his classic "T" stance at the back of the circle. Others went on to alter the "T" and some even changed it into a rotational technique.

Our current putters are using a variety of techniques in the glide, mainly a short glide with a long base or a long glide with a short base, commonly referred to as the short-long (power) and the long-short (speed) glides.

According to Lyle Knudson (1990), the dominant qualities of glide shot-putting are speed and power.

The speed glide is characterized by a dynamic start in which the athlete drops aggressively from the upright position and dynamically drives into a linear block position and rotary release.

The drop and drive action enables the athlete to gain the momentum that she would normally derive from the back of the ring with the spin while still retaining the consistent power position of a glide.

The speed-throwing technique emphasizes the conservation-of-momentum principle where a component of the body momentum is transferred to vertical at the release, while retaining as much of the horizontal momentum as possible.

The typical speed glider is very athletic and can turn the right foot to 90 degrees in the power position. This very specific flexibility in the lower leg can be determined quickly through multiple repetitions with an implement.

In contrast, the power glide seeks to maximize the force to the shot over the greatest period of time (i.e., the maximum impulse). A typical power glider may have trouble turning the right foot to 90 degrees. He or she would be better served as a short-long athlete and be taught to lift and rotate in the middle of the ring. This technique is characterized by a short controlled glide, a long compressed power position, and a long explosive lift.

All athletes have a specific technical model that will produce results in the ring. But this model must be specific to the physical attributes of the athlete. The coach must set the technical model for each athlete: solidify the technical model, mold it, and drill it until mastered.

In working with shot-putters, we have adopted a series of drills on each part of the throw, designed to help the athlete learn and hopefully master the proper techniques.

Teaching the Arm Strike:

The shot is held medium high on the fingers. The number of fingers behind the shot (3 or 4) is a matter of personal preference.

The shot is placed against the neck under the chin, with the thumb down and the elbow up -- an arm carriage which will enable the athlete to perform a clean arm strike in the release.

The arm strike is probably the most under-coached part of the throw. A properly performed inside-out motion of the arm strike will often spell the difference between a good and a great throw.

The Medicine-Ball Push Drill is excellent for teaching the arm strike. Take a medicine ball (2 or 3 kg.) and hold it with the elbows up and thumbs down. Instruct the athlete to throw the ball to a partner with the inside-out motion.

Keep in mind that the thumbs should be down and the hand must follow through outward.

The Shot or Medicine Ball Drop offers another drill to develop proper mechanics in the arm strike. The athlete lies on the ground with the arms in a receiving position at chest level with the elbows out. The partner drops the medicine ball and the athlete catches it and immediately pushes it as high as possible, straight up in the air, emphasizing proper release mechanics.

The partner should catch the ball and repeat. Perform sets of 10. This is a great plyometric drill for developing speed in the upper body.

The Snap-Down Drill with the shot put presents another excellent drill that will help teach the inside-out motion of the arm. The athlete holds the shot in the neck and puts it into the ground, working on release mechanics. Athletes often use this drill to warm-up their wrists and arms.

Teaching the Block:

In the block, the elbow of the free arm flexes and is brought back toward the body, assisting in the rotational acceleration of the shoulder plane. This transfer of energy is caused by the left leg blocking linear acceleration and the left arm blocking shoulder rotation.

As the transfer of power occurs, the shot is accelerated quickly. The elbow remains up as the shot is pushed away from the body with the thumb down.

For an efficient transfer of momentum, the athlete must understand the left side block. Most athletes have a "soft" or rotating left side.

The Partner High-Five Drill: for teaching the arm strike and block. Have the athletes face a partner with the throwing hand off the shoulder and left arm extended at the midline of the body.

The partner should hold his/her hand in the air to create a target for the thrower. The athlete should strike his partner's hand with his throwing hand. It is important to stress the proper alignment of the arm with thumb down and elbow up. A release angle similar to the actual throw should be used. After a few repetitions, the block can be added.

The athlete should feel the summation of forces and the additional power achieved with the block.

The athlete can perform additional drills with the shot.

The Throw-on-the-Knees drill is designed to get the athlete comfortable with the arm strike by removing the legs from the equation.

The right-handed athlete puts the right knee down and holds the shot of the neck on the shoulder. He places the left arm out in the front, slightly flexed at the midline of the body as he/she faces the landing area.

The athlete puts the shot with the same inside-out motion described in the partner high-five drill. The shot should not travel very far, with the emphasis being on the release mechanics.

Once this is mastered, the thrower should add the block by pulling the left arm into the body. When comfortable with the block, the athlete should turn counterclockwise to add torque to the movement.

Teaching the Power Position:

The main task of the glide is to land in an effective throwing base. The length of the base and the position of the feet will be determined by the specific glide technique used.

The left foot should contact the circle slightly after the right foot and the toe are approximately aligned with the right instep. This relationship and the forward drift of the hips help utilize the straight-line principle and achieve a more efficient block.

Part of getting into the base involves getting the hips under the torso ready to fire quickly and efficiently. The weight should be on the ball of the right foot with the shot remaining behind the foot. This alignment will enhance the hip rotation for a quicker arm strike at delivery.

We teach the athlete to get into the proper position as fast as possible. We also watch for the hanging left leg or the stop in the middle of the ring.

From this position at the end of the glide, we want the drive leg to touch down to the left side of the toe board, with the left leg initiating the throw. The teaching of the power position involves constant rehearsal of the proper positions.

The feet are shoulder-width apart with the left toe and right instep aligned. The shoulders are turned to the back of the ring with the left hand over the right foot.

The head is up and most of the weight is on the right foot. If the athlete were to look down, he'd see that the right quad hides the foot. The core is form. It is an athletic position similar to the hang clean or 1/4 squat.

We teach young throwers the Stickman Model, where the hip is over the right leg, the head is up, the back is straight, and the athlete is fairly tall. He is in a great position to use his hips and feel strong because he's in an upright position.

This position is similar to the athletes' position in the squat or power clean. We allow the athletes to get a little lower as they warm up. Emphasis is on driving the hips, but not reversing the feet. We experiment with the stickman until it best fits the particular athlete.

In trying to establish the proper position, you should remember that a weak position will have no life. Strive for positions that create sparks. Don't be afraid to try things and make mistakes.

Slight adjustments can make a big difference. Each athlete has his or her limit. Any time an athlete hits a position that is good for him, have him practice it.