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Cover: step-by-step guide to the glide shot put
Step-by-Step Guide to the Glide Shot Put

with John Dagata,
USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);
USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach

Learn a step-by-step method that breaks the glide technique into individual components that each athlete must master to have effective technique in the shot put.

John Dagata shares a series of 14 drills that incorporate the entire glide sequence. These drills cover three main components: stand throws, block glides, and step-backs. You'll see drills to teach proper technique, including:

  • Stand throws with double pivot, stand throws with a step out, stand throws with a reverse finish.
  • Step in throws with double pivot, step out, and a reverse finish.
  • Static throws with double pivot, step out, and a reverse finish.
  • Full throws with a backswing and reverse finish.

Teach Athletes to Block

Dagata spends considerable time teaching the blocking action of the off arm in the shot put. He shares several drills that help the athlete learn how to achieve the correct blocking position:

  • One step drill with a step back.
  • One step drills with step over and reverse.
  • Block left with step over and reverse.

Teaching the Full Glide

This presentation concludes with Dagata sharing several drills and coaching points on the full glide, which include:

  • How to teach your athletes to "unseat" to begin the glide.
  • How to cue your athletes to keep their upper body closed to the sector while staying back on their dominant leg.
  • How to teach the rhythm of the glide, which is crucial once an athlete starts the full glide.

With the help of Coach Dagata, you will be able to teach the glide step-by-step, allowing your athletes to quickly grasp and implement the important concepts of the throw!

57 minutes. 2018.

Buy at Championship Productions

Cover: rotational progressions and finish mechanics for shot put and discus
Rotational Progressions and Finish Mechanics for Shot Put and Discus

with Seth Roberson,
Grand View University Associate Head Coach;
Back-to-back Heart of America Conference Assistant Coach of the Year (2016-17);
coached 2016 NAIA National Champion discus thrower;
USA Track and Field Level 1 Certified Coach

Seth Roberson provides a detailed blueprint for teaching athletes how to throw the discus and shot put with a rotational approach. Roberson models how to correct critical coaching and positive reinforcement to each athlete with simple and direct instruction with each segmented or full-throw drill.

The Wind Up - Where it all begins!

A proper wind-up helps ensure a better throw. Learn how to wind up and hit key positions in the back of the ring, whether throwing the discus or rotational shot put. Coach Roberson breaks down the technique and how to address common mistakes while using his athletes to demonstrate the drills. He includes four drills to train:

  • Shifting over the left leg coming out of the back to create a better push
  • Turning on the inside ball of the left foot to create a smooth spin and stay on balance
  • Creating an efficient and helpful left arm when turning out of the back by creating a great path

Rotational Drill Progression

Coach Roberson shares several drills he uses to teach the rotational component of the discus and shot put. Drills are demonstrated and include in-depth explanations with key coaching points. The wind up, tempo, and posture of the athletes are demonstrated and explained in detail, including the Scooter 360 drill that teaches the athlete how to rotate.

Train Athletes how to "Push Out of the Back"

Several drills are demonstrated that Roberson uses to teach athletes how to start the movement of the discus throw or shot put. This first crucial movement, "pushing out the back," is explained in great detail, along with several key issues that typically occur with beginning athletes.

Some of the drills that Coach Roberson shares are:

  • The Cone Sweep drill.
  • The Cone Sweep Wheel drill that teaches hip rotation.
  • The full wind up and wheel without implement that teaches the athlete to push off and create separation between the upper body and lower body.
  • How to progress these drills but emphasize different points such as balance, timing, and correcting over-rotation.

Drills to Teach the Release of the Discus and Shot Put

Finally, Coach Roberson includes drills that teach the body position and sequence of releasing the discus and shot put in a full throw. Some of the drills and coaching points that Roberson shares are:

  • Throws from the power position
  • Wheel drill to a complete throw
  • Several medicine ball throws that teach mechanics in releasing the shot put
  • Full power throws and full throws with a pivot with the shot put and discus

Coach Roberson offers a large variety of drills that are interesting and challenging for throwers. His emphasis on balance, footwork, and proper positioning is sure to make it easier for you to get the most out of your own athletes!

84 minutes. 2018.

Buy at Championship Productions

Cover: a teaching progression for the shot put
A Teaching Progression for the Shot Put

with John Dagata,
USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);
USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach

Many of the top shot putters worldwide are using the rotational shot put technique. Being able to achieve the balance and mechanics required to successfully use the rotational technique can be much more complicated than the glide technique. However, John Dagata, USA Olympic Training Center Resident Throws Coach and a USA TF Level I, II and III certified coach, presents a simple yet thorough teaching progression to allow athletes at any level to develop and master this technique.

Dagata takes you through all of the positions important for the stand throw, step in, and full throw using 19 exercises to help you generate force and speed to be the best shot putter you can be.

Step-By-Step Training Method

Learn a step-by-step method that breaks the shot put technique into individual components that each athlete must master to have effective full spin technique. Dagata presents the following drills to teach technique:

  • Stand Throws - Dagata introduces how to pivot correctly so that you can understand the basics for the delivery of the shot. He takes you through three fundamental releases from the double pivot, with stepping over the toe board, and with the reverse.
  • Step-In Throws - After establishing the delivery position from the stand throws, three variations of step-in throws are offered to teach horizontal movement across the ring.
  • Static Throws - To drill in balance and posture out of the back of the ring, getting one to the correct position in the middle of the ring for correct finishes, Dagata takes you through six variations of the throw from a static start.

This teaching progression allows a coach to break down and focus on the various components of the rotational shot to develop mastery of the various parts, but also fuse them together into the whole.

Full Throws

The full throw using the counter movement start or the wind is presented using six variants, allowing the athlete to load the left leg and sweep the right at the start. This builds greater momentum from the wind into a more dynamic throw.

Correct Technique Flaws

Throughout the presentation, Dagata points out specific technique flaws and ways to fix them. Some of the common flaws include:

  • Lack of penetration into the put.
  • An improper weight distribution in the double pivot phase.
  • The cause of the athlete "cutting the corner" and how to correct it.

Training and Conditioning for the Shot Put

Dagata discusses his periodization of throwing over the course of a season as well as how he balances throwing and strength training throughout a week. He adds his thoughts on the use of general strength circuits and weight room circuit training, on medicine ball work, and the proper ratio of throws to drills that young throwers should follow.

Throwers of all levels would benefit from Coach Dagata's secrets in this video!

41 minutes. 2017.

Buy at Championship Productions

Cover: championship speed and power drills: throws
Championship Speed and Power Drills: Throws

with A.G. Kruger,
University of South Dakota Assistant Coach/Throws;
3x US Olympian; 14x National USA Champion in Hammer & Weight Throw; NCAA DII National Champion (hammer throw);
2001 NCAA DII National Outdoor Male Track and Field Athlete of the Year;
Strength and Conditioning Specialist (CSCS), and is a certified Functional Movement Screening (FMS)

Balance, coordination and athleticism in the ring are a crucial phase in the throwing events. The more athletic your throwers are, the more power they will put into their throws. This will lead to a more compete and successful thrower who will dominate the ring. High performance speed and power drills that teach this philosophy are essential behind a training program designed for success.

Coach Kruger explains that to be a successful thrower, it comes down to what the athlete can do in the ring. He emphasizes the main teaching points behind his speed and power drills:

  • Keep everything moving forward
  • Keep the chest up
  • Explode the hips up and out

Kruger uses drills to emphasize that the goal for all throwing events is the distance of the implement. Components behind these drills teach how to plant, how to work on stability, and how to keep everything moving forward.

Throwing Program

A throwing program needs to have many different elements to develop speed and power. Doing throws that mimic movements to the throwing events without the strain of throwing actual implements can be beneficial in technique while also reducing injuries. In addition to common exercises for strength training, Coach Kruger's program includes:

  • Jumps and plyometric drills
  • Change of direction exercises
  • Medicine ball throws

What to Train

Reinforce sound mechanics and explain the why, not just the how, of any exercise demonstrated. Coach Kruger presents three common flaws found in most thrower's programs:

  • Throwers are true anaerobic athletes and must be trained as such. Strength, speed, power and athleticism are crucial for today's throwers and must be developed.
  • Throwers don't naturally have good body awareness, therefore they will have poor balance, mobility, footwork, core strength, and coordination.
  • Throwers don't receive enough information behind the specifics into programming: speed, agility, med ball throws, box jumps and plyometrics development. Coaches must be able to effectively demonstrate these athletic implements before they can teach them to their throwers.

Coach Kruger demonstrates the drills that work on skills, power, and form to develop the techniques needed by successful athletes. These drills are designed to teach power, which results in greater distance of the thrown implement.

63 minutes. 2017.

Buy at Championship Productions

Cover: all access wartburg track & field practice: throws
All Access Wartburg Track & Field Practice: Throws

with Marcus Newsom,
Wartburg College Head Coach;
6x United States Track Coaches Association DIII Indoor Women's Coach of the Year;
3x USTFCCCA DIII Outdoor Women's Coach of the Year;

featuring Melissa Norton, Wartburg College Assistant Track & Field Coach, Strength & Conditioning Coach

The Wartburg Track program has grown into a national power under Coach Newsom's watch. Wartburg has won 14 straight indoor women's conference championship titles and nine men's indoor championships. The women have a string of 17 consecutive outdoor titles. The men have won eight league outdoor titles since 2002. In 2009, his women's teams became only the seventh team in NCAA Division III history to sweep indoor and outdoor national titles in the same season, and earned the inaugural Deb Vercauteren Program of the Year award from the USTFCCCA. The program also won the award in back-to-back-to-back season (2012-14). The 2012 women's team swept the National Championships and set new all-time meet records in team points in both venues.

In this video, filmed 'live' showing 'all access' footage of two days of Wartburg throws practices, Coach Norton essentially turns one group practice into four or five 'individual practices' within a group setting. She demonstrates eight basic drills for each athlete while instructing them individually. Watching as Norton expertly cues her athletes as they make adjustments across the session from drill to drill is as much of a learning experience as any of the drills she shares!

Norton shows 17 championship-caliber drills that cover the three key fundamental concepts that can be used to maximize distance. These drills can be used to develop, enhance, and improve:

  • Arm strike
  • Left side block
  • Keeping the hips up
  • Finishing at the highest point
  • Increasing speed on the release

Drill Progressions

Coach Norton uses a set progression of drills for both the rotational shot and disc throughout the video. By progressing from simple standing throws, through the power position, weighted spins, and finally full throws, you will get a great idea of the framework of each session. The drills that Coach Norton demonstrates can be used to show different aspects of using speed across the ring, balance and coordination to get through the ring, and getting through the ring quickly while under control.

Norton explains why these drills will emphasize good mechanics on the athlete to develop:

  • The power position
  • The transfer to the left side
  • Continuous hip motion
  • Staying shut or closed
  • Keeping the arms up
  • Good balance
  • Speed on the release

Increase Speed and Improve Coordination

In these segments, you'll see how athletes use ankle weights to improve coordination and balance as they develop speed through the circle. Later on in practice, Norton also uses lighter implements, enabling her athletes to apply power more easily through the ball, increasing their speed of release.

Identify Common Errors and Mistakes

Throughout the video, Norton identifies common errors that her throwers make and shares her insights on how to adapt her drills and practices to meet their individual needs.

Coach Norton explains that if the athlete can get to the correct power position, work a correct arm strike and left side block, have a continuous motion of right to left foot, and learn to finish high - it will give the implement more time in the air and lead to a successful throw.

Improve the distance of your athletes' throws today by implementing some of the many ideas, concepts, drills, and, pick up some of the most effective verbal cues used to elevate this team to be among the highest-performing throwers in the country every year!

118 minutes. 2017.

Buy at Championship Productions

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