Summary
Highlights
The ability to 'push' the discus and shot put is fundamental to throwing far. Pushing involves pushing against the ground and transferring that energy into the implement. Key components are having the shoulder behind the hip and a strong block leg. Most people naturally 'pull' rather than push when they begin, which limits their potential. This module introduces four drills to train proper pushing mechanics.
The punch out drill serves different purposes for shot put and discus. For shot put, it emphasizes the foot-to-hand connection and pushing from the legs. For discus, it focuses on release smoothness, revolutions, and maintaining a sturdy posture. Common errors include collapsing the left side or overusing the left arm. This drill is not about distance but about developing the correct feeling of pushing.
The half stand throw further develops the pushing motion. For discus, it introduces the concept of throwing upward and training the orbit (the path of the discus). For shot put, it emphasizes loading and pushing. This drill helps in feeling the shoulder behind the hip and the entire right side moving simultaneously in a push. Common errors include letting the left side roll in or pulling down with the left arm.
The stand throw is a staple in throws training, allowing maximum energy input from a standing position. It involves a specific foot placement and a full wind-up, ensuring the shoulder is behind the hip. For discus, it incorporates the high-low-high orbit. The stand throw focuses on the entire right side (foot, knee, hip, shoulder) moving together to strike the implement. Common errors include a collapsed left side or not turning the back foot enough.
The moving stand throw is a unique drill designed to simulate the final phase of a full throw. It trains patience by requiring the athlete to move their left foot into position before executing the push. This drill helps separate the movement of the left leg from the upper body, preventing premature pulling from the non-throwing arm. It reinforces the importance of waiting for the left foot to plant before pushing.
Three tools are recommended to supplement regular throwing and reinforce pushing: a medicine ball, a power ball (medicine ball with a handle), and a small shot put (discus ball). The medicine ball helps focus on posture and keeping the non-throwing arm engaged. The power ball is excellent for feeling the appropriate push to release the implement effectively. The discus ball makes the complicated moving stand throw easier to execute, focusing on independent limb movement and patience.