Speed glide shot putting Part 2: The lower body action. (Track & Field).

The dominant qualities of glide shot-putting are speed and power, and it is characterized by a dynamic start in which the athlete drops aggressively from the rear upright position and drives dramatically into a linear block position and rotary release. Our teaching program takes the putter through each part of the throw via a progression of drills that will help give the thrower a feel of the desired position or action.

IRA L. JUDGE

Our focus last month was on the arm strike, block, and power position. Which brings us to:

Teaching the Lower Body Action:

The action in the center of the circle will be a combination of a rotation, a lift, and a hip drift. The action will depend on the athlete. The speed-thrower will rotate the hip, then lift the torso in the middle of the ring.

The other option is a lift and then a rotate technique. The action in the center of the circle will depend on the athlete's ability to turn the right foot in the center of the circle.

The throw is initiated by the turning of the support leg, knee, and hips toward the front of the ring. The forward rotation of the support leg creates an upward lift of the hips.

The rotation and lift provided by the lower body begins in the thrusting phase. Both feet and knees pivot toward the throwing direction and the hip rotation is accelerated. The support leg rotates and then lifts. The shoulders rotate (slowed by a long free arm).

The elbow flexes as it reaches the midline of the body and is brought back toward the body to assist in the rotational acceleration of the shoulder plane. This is done when the left arm extends toward the direction of the release.

The left leg is forcefully extended or posted.

As the lower extremities are driving toward the toe board, the center of gravity is moving forward. The free arm is kept long to help slow the rotation of the upper body. The throwing arm and shoulder stay back.

The Can Drill is used to teach the turning of the hip, knee, and foot. The athlete assumes the power position and the coach places a can or cup behind the athlete's heel. The athlete then turns the hip, knee, and foot in the direction of the throw and hits the can or cup. Hitting the object ensures the proper amount of hip rotation.

The Hip Pop Drill is another excellent drill for hip rotation. The athlete assumes the power position, keeping the shoulders closed and the weight back on the drive leg. A partner can hold the free arm to help the athlete stay back.

The athlete turns the hip on the drive leg toward the direction of the throw. This is similar to grinding a cigarette.

The Modified Hip Pop is the same drill, except that the partner holds the elbow of the throwing arm and the athlete opens the free arm as the hip rotates. This will help the athlete work on the long free arm.

Another alteration of this is The Hip Pop with a Stick Drill. The athlete places a pole on the shoulders and performs the Hip Pop Drill. The length of the pole helps slow the rotation of the upper body. The athlete can feel the lower body.

If the athlete has trouble feeling the hip rotation, the Assisted Hip Pop Drill will help him/her feel the proper action. A partner can manually help the athlete turn the hips properly.

The Medicine Ball Pop Drill is very similar to the Hip Pop Drill. The athlete assumes the power position with a medicine ball held against the hip. He then pops the hip and throws the ball to a partner.

Teaching the Standing Throw:

The first step in establishing an efficient technical model is the Standing Throw. The emphasis in this throw or power position is dependent on what happens in the middle of the circle.

The Standing Throw is broken down into two phases -- Standing Throw #1 and Standing Throw #2. They prepare the athlete to (1) utilize the lower body and throw with a minimum of mechanical breakdown, and (2) throw with maximum velocity.

Standing Throw #1: This is merely a double pivot drill on the balls of the feet. The athlete simply rotates the hips while keeping the center of gravity over the right leg.

If done properly, the Standing Throw (#1) will produce an extremely high throw with little distance. This drill helps prepare the athlete for the execution of a high velocity transition from horizontal displacement during the glide, to great vertical acceleration.

The Standing Throw #1 Drill is used to establish some basic patterns such as the hip drive and the inverted "C" position and can be used by the coach to evaluate other areas of the throw.

The No Arm Put is another drill for the lower positions. The athlete performs a Standing Throw #1 without pushing the ball with the arm.

Standing Throw #2: This is merely an extension of the double pivot drill performed in Standing Throw #1.

The athlete now transfers the movement from the right side to a strong blocking left side. It is a nonreverse throw in which the lower body rotates and lifts and the arm drives out over the toe board. It helps prepare the athlete for the execution of a high velocity dynamic glide.

The athlete should concentrate on the movement in the standing throw and be taught not to worry about distance. We do most of our work with overweight implements and we do not reverse on standing throws.

The Step-Over Standing Throw #2 can be very helpful to an athlete having trouble finishing the throw. The athlete performs a Standing Throw #2 and steps over the toeboard with the drive leg.

The key is to push over the posted left leg and release the shot outside the toeboard.

Teaching the Drop (Dynamic Start):

The body is in a comfortable upright position in the rear of the circle with most of the weight on the ball of the right foot, which is pointed 180 degrees from the direction of the throw.

The feet are commonly four to eight inches apart, with the relaxed left leg staggered slightly behind the right, about five to six inches behind the toe.

These distances may be adjusted individually for comfort, but the left leg must be kept close to the ring at the start.

After assuming a comfortable starting position, the athlete lowers the trunk and center of gravity by continued flexion of the hip, knee, ankle, and right leg.

The left leg is flexed at the hip and knee in coordination with the lowering of the c.g.

The left arm, which is used for balance, is extended forward and stays perpendicular to the trunk.

The back remains relatively flat and almost parallel to the ground as the preparation phase is completed.

As the athlete drops, he/she must not hesitate at the body's lowest position, as it is difficult to initiate movement from the static position. The athlete should continue right into the glide.

The weight is distributed over the ball of the right foot, whose entire surface remains in contact with the ground for stability.

The right knee is kept beyond the right toe to prevent premature unseating. The head and neck stay aligned with the trunk and the shot is kept behind the right foot.

Even though this is an active start, the athlete should not rush this phase. He (she) must stay relaxed to maintain balance and control.

The straight-down drop achieved by keeping the back relatively straight keeps the shot directly above the right foot and allows a greater degree of leg flexion and fewer balance problems.

In the dynamic start, the thrower accelerates the body or various segments of it before actually coming across the ring. The thrower is able to take advantage of the stretch-reflex mechanism within the muscles that will be used to exert force, enabling the thrower to overcome the inertia of his own body.

By aggressively dropping into the throw and pushing the feet into the ground, the thrower will create a "support reaction" that will increase the development of momentum. Momentum is initiated by an aggressive drop from the up position that will settle the hips toward the front of the circle.

As the athlete becomes more proficient at the movement, he can attempt to extend the shot outside the back of the ring before driving to the center. This will provide some extra range, varying from athlete to athlete.

I feel that an athlete can gain one or two extra feet out of the back of the ring with a smooth dynamic start. The best way to drill this type of start is with repeat glide drills.

RELATED ARTICLE: Standing Throw #1

(TECHNICAL CHECKLIST):

1. Assume a shoulder-width base.

2. Align feet in heel/instep position.

3. Turn shoulders away from the direction of the throw.

4. Pop the hip by turning on the balls of the feet.

5. Keep center of gravity over the right leg.

6. Keep a bent right leg and deliver shot from "C" position.

7. Keep the head back and the eyes up.

Standing Throw #2

(TECHNICAL CHECKLIST):

1. Assume a shoulder-width base.

2. Align feet in heel/instep position.

3. Turn shoulders away from the direction of the throw.

4. Pop the hip by turning on the balls of the feet.

5. Rotate the right leg 90 degrees into a bent left leg.

6. Straighten the left leg as the body moves over the toeboard.