Shot Put & Discus Drill Techniques

The shot put and the discus are two physically demanding and highly competitive athletic activities. For participants, it is essential to maintain proper form and technique when executing any drill or routine. Carefully performed drills are the foundation for a successful competitive season. Most of these drill techniques are specific to the sport, and many principles of rotation, movement and body position are valid for both the shot put and the discus.

  1. Medicine Ball

    • Medicine balls are tremendously valuable substitutes for the shot put during drills or training. These balls can have various weights and are larger than shot puts. Running drills with medicine balls also increases muscle strength in the arm and exposes problems with throwing form. Hold the medicine ball near the chin with both hands and thrust your arms outwards with a wrist flick against the wall. Retrieve the ball and repeat the drill. Another medicine ball drill involves two people kneeling on the grass; they must throw the ball back and forth to one another across a certain middle distance while observing proper throwing form.

    Gliding

    • Gliding is perhaps the most important shot put technique to master during drill. Excellent gliding will give you a major competitive edge. Hold the shot put under your chin with your right hand, point your right foot in the opposite direction of the shot put course, extend your left leg behind you, and bend your lower body over the knee of the right leg. Flex your right leg and leap backwards toward the throwing direction while rotating your body slightly to the left. When your left foot touches the ground, lead with the shot put arm and explosively rotate your body to the left while exchanging the positions of your legs. While in the air, use your body's rotation to push the shot put as far as you can.

    Arm Swings

    • Performing the arm swing drill with the discus teaches proper holding and throwing form, and is a common warm-up exercise before competitive play. Hold the discus with your dominant hand and with your fingers splayed over the surface of the discus. Bring the discus up to shoulder height and rapidly move your arm in a throwing motion across your body. The other hand should also be raised to catch the discus when it moves to the left hemisphere of the body. Practicing the arm swing drill strengthens the muscles of the arm and the rotator cuff and improves throwing form.

    Discus Bowling

    • The discus bowling drill improves accuracy and precision. Stand several feet away from a partner and face toward one another. Throw the discus on its edge across the floor to your partner in a bowling motion. Try to make the discus roll right to your partner's feet. Increase the distance between the two of you to make the drill more difficult.