Glide Shot Putting Purchase the Mark Mirabelli Throwing ... - ITCCCA

Glide Shot PuttingPurchase the Mark MirabelliThrowing series for$5.00 Clinic DiscountBy Mark Mirabelli

GripPlace the shot put under the chin keeping the elbow at 45 degrees. Position the shothaving the three middle fingers under the shot. The index finger and pinky help tobalance the shot.A. Helpful release drills• Medicine Ball throws: sit on a mat, elbows at 90 degrees. Thrust the ball out to apartner/wall. 3x30reps• Turn and throw medicine ball (upper body turned at 45) Thrust ball out pushingthe ball at 45 degrees releasing the ball with the throwing hand.• Double knee throws 3x30• Single knee throws 3x30• Single Knee basketball throws ( rotate 45 and release the shot into the wall) 3x30• Standing medicine ball throws straight leg (release upwards)• Standing medicine ball release with flex legs thrusting upwards• Standing medicine ball release (feet jump into throw)A. Release Drills with shot• Repeat each drill above except use a Shot Put ( use a shot put that is 2lbs lighterthen the one used in competitionC. Throw off neck drill• Works on throwing the shot while transferring weight from drive to block leg• Stand-throw Teaching P1 : arm only-keep elbow up and push through the shot• Stand-throw Teaching P2: Arm &trunk together- turn trunk 90 degrees, and keepelbow up• Stand-throw Teaching P3: arms, trunk & legs together-bend knees slightly, turntrunk 90 degrees• Stand-throw Teaching P4: same as step three but more explosive – jump intothrow• Step Back into Stand throw P5: heel toe alignment – balance on the outside of theball of the right foot-right knee over right toe

B. Double Pivot with Hands on Hips• Hands on hips stop the upper body from initiation the movement- square up toface toward the throwing area• Double Pivot Drill with Stick• Double Pivot through Power position with stick-when you open up lift arms uplike a press jerk(pivot –turn –lift)• Double Pivot Drill with Med Ball ( throw ball forward)C. Step –Over Drill: Chase out after shot releases over the toe boardD. Foot Drills for Glide• Come across and Hold ( hips ahead of shoulders…shoulders level… and backrightpivot foot lands at 90 degrees) 3x30• Same drill with stick (using a stick is great for shoulder and hip separation)3x30• Come across and hold …open up in slow motion 3x30• Come across and hold …open up in slow motion and press upwards 3x30E. Repeat above drills using shot• (when doing volume throwing for technique use a shot that is 2lbs less thencompetition shot) ex.) 16lb use 14lbs, 12lb use 10lb, 8lb use 6lb