Beginning Throws Coaches

1. Beginning Throws Coaches Sean Denard, Throws Coach, North Central College

2. Starting Position for Shot and Disc • Feet: • Should Width • Throwing side foot away from toe board • Non Throwing side foot toe at arch depth of throwing foot. • If toe board is 6 o’clock on clock toes point at 9 for right handed throwers, 3 for left handed throwers • Knees: • Bent • Out • Athletic Position

3. Starting Position for Shot and Disc • Shoulders • Chest up • Shoulders Back • Shot Position • Roll back on pads of fingers • Press into neck with tension in forearm • Adjust finger separation to comfort • Hickey Position • Elbow Up and Behind Shot

4. Glide Standing Throw • Foundation: • Wide ‘Power Squat’ like base • Non throwing side heel against toe board • Throwing side toe at 10 (RHT) or 2 (LHT) • Bring Chest to Throwing side knee • Relax non throwing arm to point at 12 O clock

5. Glide Standing Throw • Transition • Drive from throwing side toe to shot put across hips • Transition body weight from throwing side to blocking side • Stay relaxed • Keep block leg bent • Put throw leg knee down • Bring Chest to toeboard

6. Glide Standing Throw • Strike • As Chest Reaches toe board, block side stays strong • Chest Big to sector • Drive throwing side through shot put through full extension • Feet Stay on Ground • Legs Stay Bent

7. Rotational Standing Throw • Foundation • Keep feet beneath shoulders • Non throwing heel against toe board • Throwing side toe at 10 (RHT) or 2 (LHT) • Rotate throwing shoulder to 2 (RHT) or 10 (LHT) • Relax non throwing arm to point at 12 O clock

8. Glide Standing Throw • Transition • Drive from throwing side toe to shot put around hips • Transition body weight from throwing side to blocking side • Stay relaxed • Keep block leg bent • Put throw leg knee down • Bring Chest to toeboard

9. Glide Standing Throw • Strike • As Chest Reaches toe board, block side stays strong • Chest Big to sector • Drive throwing side around and through shot put through full extension • Feet Stay on Ground • Legs Stay Bent

10. Full Glide • Throwing side foot at back of ring • Toe faces 12 O’Clock • Non Throwing leg stretched back through middle of circle • Chest to knee • Drive from throwing toe to full extension of throwing leg • Left Heel strikes toe board • Stays relaxed • Continue with ‘Glide Standing Throw’

11. Full Spin • Athletic Position at 12 O’Clock of Ring • Open Non Throwing Toe-Knee-Shoulder to 9 O’Clock • Drive shot put lateral across hips until 9 O’Clock • Bring Right to middle, to facing 11 (RHT) or 1 (LHT) • Bring Left heel to toeboard • Continue with Rotational Standing Throw

12. Throwing Progression • Up/Down Flick • Throws From Knee • Half Throws From Standing • Full Throws From Standing • ‘A Drill’ or Half Spin • Double Glide or South African • Full Attempts

13. Med Ball Goods • Over Head F/B Toss • Under Hand F/B Toss • Side Toss • Down Toss • Releases • Twists

14. Resistance Training • B/F Squat • Clean • Jerk • Snatch • Twist

15. Managing • Divide into groups by ability not gender or age • Circuit of Weight Room/Drill/Throwing • Create Culture of habit of throwing • Film Study • Attend College Meets

16. North Central College Throws Camp • Contact Head Throws Coach, Sean Denard @ 630-294-2466 Or sgdenard@noctrl.edu Shot Put, Discus, Hammer Camps in June and July