Shot Put Power Slides Training Camp
SHOT PUT
Power Position
Mastering the stationary launch and the secret of the "Push."
Power Lab: Seat vs. Feet
The Challenge:
Can you push a heavy medicine ball further while sitting on a chair or while standing up?
Why do you think the standing position wins?
The Secret
Throwing isn't just about your arms. Power comes from your LEGS and CORE ! We call this the Kinematic Chain .
The Safety Sector
1
Wait for the Whistle
Never throw until the teacher gives the signal. All launchers throw at the same time.
2
The Hot Zone
Stay behind the throwing line. Never walk into the "field" while others are throwing.
3
The Retrieval
Only retrieve your implement when the signal is given and everyone's equipment is down.
⚠️ REMEMBER: A shot put is a PUSH, not a throw!
The Grip & Tuck
1. Clean Palms
Hold the shot on the base of your fingers . It should not touch your palm! Keep fingers together.
2. Dirty Necks
Tuck the shot against your neck/jawline , just below the ear. Your elbow should be OUT (90 degrees).
"Dirty Neck, High Elbow"
Say it with me!
The Power Position
1
Stand with feet wider than shoulders, sideways to the target.
2
Shift 80% of your weight to your BACK leg. Bend that knee!
3
Reach your non-throwing arm toward the target for balance.
Ready to Launch?
- Weight on back leg?
- Shot at the neck?
- Eyes on the horizon?
COIL AND EXPLODE!
The Punch & Extension
💥
EXPLODE
Push through the floor with your legs.
🔄
ROTATE
Turn your hips to face the target.
👊
PUNCH
Extend the arm at a 45° angle. Finger-flick!
Don't Throw It... PUSH IT!
Shot Put Basics Teacher Guide Shot Put Basics
Teacher Facilitation Guide
UNIT: POWER LAUNCHERS
LESSON 1: THE POWER POSITION
Lesson Objective
Students will demonstrate the correct shot put grip, neck placement, and the stationary "Power Position," understanding that force is generated through the legs and core rotation rather than just the arm.
Equipment Needed
• 4-6 lb Soft/Indoor Shot Puts
• Medicine Balls (various weights)
• Cones for sector marking
• Measuring tapes (optional)
The Hook: Seat vs. Feet (10 mins)
Set up a chair in a safe area. Have students take turns sitting and pushing a medicine ball for distance. Then, have them stand in a balanced stance and push. Discuss the results.
"Why was the standing push more powerful? Where did the extra energy come from?" (Lead them to: Floor → Legs → Hips → Core → Arm).
Skill Isolation Drills
1
The "Clean Palm" Check
Students hold the shot in their dominant hand. Have them show you their palm—it should be "clean" (not touching the shot). Use the cue: "Shot on fingers, not the palm."
2
The "Dirty Neck" Tuck
Cradle the shot against the neck, tucked under the jaw. Check for high elbows (pointing out). Cue: "Dirty neck, high elbow." If the elbow drops, the put becomes a throw, which risks shoulder injury.
3
The Coil (Power Position)
Sideways stance. 80% weight on back leg. Non-throwing arm pointing at the target ("The Guide"). Have students bounce lightly on the back leg to feel the tension like a spring.
Crucial Safety Protocol
• The Sector: Use cones to create a V-shaped sector. No one enters the V during the launch phase.
• Commands: Use "Load" (get in position), "Launch" (all throw at once), "Retrieve" (all walk out together).
• The Put: Monitor for "throwing" motions. If a student's hand leaves the neck before the extension, stop them—it must be a 45-degree PUNCH.
Challenge Options
Add a medicine ball "underhand toss" for students struggling with the push mechanic to build core rotation first.
Refining the Move
Watch the back foot. Is it pivoting? The heel should turn like "squashing a bug" to rotate the hips forward.
Shot Put Task Card Power Position
Shot Put Station • Level 1
Athlete Name
Date
The Setup
Dirty Neck
The shot is tucked tight under your jaw. Elbow is pointing OUT, not down.
Spring Load
Sideways stance. Most of your weight is on your back leg. Knee is bent.
The Launch Sequence
1
Pivot
Squash the bug with your back foot.
2
Rotate
Hips turn fast toward the target.
3
Punch
Extend arm at 45° angle. Flick!
Launch Log
Attempt Clean Palm? Leg Power? Notes #1
| |
| #2 |
|
| |
| #3 |
|
| |
Coach's Reflection
What felt different when you used your legs instead of just your arm?
Wait for the Whistle • Never enter the sector • Respect the shot
Shot Put Glide Slides Momentum
SHOT PUT
The Glide
Building speed across the circle to launch further than ever before.
The Ice Slide
The Challenge:
Imagine you are on a patch of ice. To slide as far as possible, do you stand tall or stay LOW ?
"Speed comes from staying low and driving backward."
Why Glide?
By moving across the circle, you give the shot "Initial Velocity." That means it's already moving fast before you even push it!
The Starting Stance
01
Back to the target. Stand at the very rear edge of the circle.
02
Balanced on your dominant leg. The other leg taps back for stability.
03
"The Crouch": Hinge at the hips. Keep your chest over your knee.
Focus Point
"Chin, Knee, Toe in a row."
Stack your weight for the explosion
The Kick & Slide
🦵
THE KICK
Drive your non-dominant leg backward toward the target line.
⛸️
THE SLIDE
Push off your standing leg. Slide your heel across the center of the circle.
⚓
THE LANDING
Snap your feet down into the "Power Position" we learned!
STAY LOW THROUGH THE GLIDE!
Avoid the "Pop Up"
The Mistake:
Standing up tall during the slide. This kills all your momentum!
Result: The shot goes high but not far.
The Fix:
Keep your "Head in the Tunnel." Imagine there is a low ceiling above you while you slide.
Result: Pure power and speed!
The Full Launch
CROUCH → KICK → SLIDE → PUNCH!
Today's goal: Don't worry about the distance yet. Focus on a smooth, low slide across the circle.
Safety Zones Active
Wait for Signal
Shot Put Glide Teacher Guide Slide & Glide
Teacher Drills & Facilitation
Lesson 2: Momentum Building
Instructional Goal
Transition students from the stationary "Power Position" to the dynamic "Glide" technique. The focus is on horizontal momentum and maintaining a low center of gravity throughout the movement.
Part 1: The Foundation Drills
01
The Sock Slide (Gym Floor Only)
If indoors, have students slide backward in socks. Focus on the "kick" leg leading the way and the "push" leg following quickly. Outdoors, use a flattened cardboard box or just practice on grass.
Cue: "Drive the heel, follow the toe."
02
The "T-Crouch" Balance
Students stand on their dominant leg, back to the target. The other leg is lifted. They crouch low until their chest is over their knee. Hold for 3 seconds.
Cue: "Chin-Knee-Toe in a row."
Part 2: The Full Glide (Dry Runs)
Practice these without the shot first to ensure footwork is safe and controlled.
Step 1: The Kick
From the crouch, kick the non-dominant leg back hard toward the center of the sector. The kick provides the initial pull.
Step 2: The Glide
The standing leg pushes off the ground, sliding the heel toward the middle. It should be a low shuffle , not a jump.
Safety Check
Common Error: "The Hop"
Many students will try to jump into the circle. A hop creates vertical momentum, but we need horizontal momentum. Jumping also makes the landing unstable, increasing the risk of ankle rolls.
Correction: "Stay under the low ceiling. If your head goes up, you lose your power."
Warm Up: 10m Skill Drills: 20m Practice: 15m Cleanup: 5m
Shot Put Glide Tracker Worksheet Glide Tracker
Shot Put Momentum Lab • Lesson 2
Athlete
Team
The Mission
Master the backward slide to build initial speed. Remember: Power Position + Momentum = New Records!
Skill Checklist
Crouch Balance (Chin-Knee-Toe line up)
The Kick (Lead leg drives toward target)
Stay Low (Head stays below the "ceiling")
The Snap (Quick landing in Power Position)
Performance Data
Compare your stationary Power Position distance vs. your new Glide distance.
Power Position Only
Distance (Feet)
The Glide Launch
Distance (Feet)
Post-Launch Analysis
What was the hardest part of the glide? How did you fix it?
Did your feet land in the right spot after the slide? (Yes / No)
Speed • Power • Control Momentum = Mass x Velocity
Discus Rotation Slides Precision & Rotation
DISCUS
Spin Mechanics
Mastering the aerodynamic rotation of the "Flying Disc."
The Bowling Challenge
The Secret is the Spin
Before we throw for distance, we must master the RELEASE . If it doesn't spin, it doesn't fly!
Today's Hook: Roll your discus on its edge to hit a target. Just like bowling!
Why spin?
Gyroscopic Stability! A spinning discus cuts through the air and stays flat. Without spin, it wobbles and falls.
The "Talon" Grip
Fingers slightly spread, hooked over the rim.
The disc rests against the first joint of your fingers.
NO GRIPPING! Gravity and rotation hold it in place.
The Release Finger
"Spin it off the Pointer!"
The index finger is the last thing to touch the disc as it leaves your hand.
The "T" Position
1
WIDE BASE
Feet wider than shoulders. Sideways to target.
2
WINGS OUT
Arms out straight at shoulder height. You look like a "T".
3
BACKWARD REACH
Reach the disc as far back as you can. Keep the palm down!
Long Arm = Long Lever = Long Throw!
Uncoil the Spring
The Kinetic Chain:
1 Front heel pivots ("Squash the Bug")
2 Hips whip around toward target
3 Chest faces forward
4 ARM FOLLOWS LAST! (The whip crack)
🌪️
THE WHIP EFFECT
Your arm is the end of the whip. The power starts in your feet!
The Discus Sector
Safety Rule #1
"Never turn your back on a thrower."
Wait for the command to fetch.
Stay in your assigned throwing lane.
DISCUS UP... LAUNCH!
Discus Drills Teacher Guide Discus Drills
Mastery of the Spin Release
Lesson 3 Guide
Instructional Focus
The discus requires a different type of power than the shot put. Instead of a direct push, it uses rotational inertia . Success today is measured by the quality of the spin (flat flight) rather than the distance of the throw.
Key Mechanic Index Finger Release
1
The "Bowling" Challenge
Students line up and attempt to roll the discus on its edge toward a cone 10 feet away. The disc must spin off the index finger to stay upright.
Watch for: "Palm grabbing." The palm should face the disc, but the fingers do the work.
2
The "T" Swing (Dry)
Sideways stance. Arms extended ("T"). Students swing the disc back and forth at shoulder level. On the forward swing, they rotate the hips but do not release.
Safety: Ensure enough space between students. A discus at arm's length has a large "danger circle."
3
The Standing Launch
Putting it all together. Reach back, rotate the core, and release the disc flat. The flight path should be low and level.
CUE: "Hips lead, hand follows!"
Troubleshooting: The "Wobble"
Why it happens:
The student is pulling the disc from the top or back, or the thumb is gripping too hard. This causes the disc to exit at an angle.
The Fix:
Focus on the index finger . Have the student "draw a circle in the air" with their pointer finger as they release to encourage the flat spin.
Sector Alert: 35-degree throwing area. Retrieval ONLY on teacher command.
Spin and Release Activity Sheet Spin Lab
Discus Mastery • Lesson 3
Athlete Name
Station #
The Talon Grip Check
Technique
Is the disc hooked only by the tips of your fingers?
Yes No
Technique
Is your palm flat against the disc (not grabbing it)?
Yes No
The Bowling Challenge
Roll the discus on its edge. Record your accuracy for 5 attempts.
1
2
3
4
5
Circle the numbers that hit the target!
Standing Launch Notes
Flight Path
Draw the path of your best throw:
What finger did the disc spin off last?
Did you feel the "whip" in your arm?
Uncoil Reflection
Describe the feeling of your hips rotating BEFORE your arm moved. Why is that timing important?
Wait for the Whistle • Palm Down • Spin it Out
Javelin Flight Slides AERODYNAMICS
TURBO
Javelin
Converting linear speed into flight through physics and precision.
Football vs. Javelin
The Flight Test:
A foam football is round and thick. A turbo javelin is long and thin. Which one cuts through the air better?
"Surface area matters! The javelin is designed to pierce the wind, not fight it."
Today's Focus
"Pull the tip through the line."
We aren't pushing anymore—we are pulling!
The Fins & Grip
1. THE JAVELIN GRIP
Wrap your fingers around the grip. Your index finger and thumb should touch the edge of the rear fin or collar .
2. PALM UP
Your palm should face the sky. This keeps the javelin level during your approach.
Safety Zone!
Always carry your javelin vertically (point down) when walking. Never run with a javelin in your hand!
The Over-Shoulder Pull
👂
NEAR THE EAR
Hold the javelin level with your head, right next to your ear.
↔️
FULL REACH
As you step forward, reach the javelin back behind you in a straight line.
🏹
THE STRIKE
Pull the javelin forward over your shoulder. Release high and level!
DON'T ROUND-HOUSE IT! STRAIGHT LINE PULL!
The Crossover
To get the javelin flying fast, we need a RUNNING START .
The Rhythm:
"Run... Run... Cross... PLANT!"
The Cross-Step:
As you reach the throwing line, your back foot crosses in front of your lead foot. This turns your hips and prepares the launch.
L
R
CROSS
PLANT
Safety Protocol
NO RETRIEVAL
Never run into the sector until you hear "CLEAR TO RETRIEVE."
POINT DOWN
Carry the javelin by the grip with the point facing the ground.
LANES ONLY
Stay in your lane. Only throw straight ahead into the sector.
FLIGHT CLEARANCE GRANTED!
Javelin Safety Teacher Guide Turbo Jav Guide
Aerodynamics & Safety Protocols
Lesson 4 • Flight Path
Linear Momentum
Unlike the shot or discus, the javelin relies on straight-line speed . The challenge is keeping the implement level and aligned with the force of the pull. Any "round-house" or "over-the-top" curve will cause the javelin to tumble.
Foundation Drills
01
The "Flick" Release
Students stand 10 feet apart. Practice flicking the turbo jav to a partner using only the wrist and arm. Focus on keeping the nose of the javelin pointing straight.
Cue: "Pull through the center."
02
Walking Approach
Practice the 3-step rhythm (Left, Right, Plant) while carrying the javelin near the ear. Maintain the "Palm to Sky" grip.
Cue: "Keep it level with your eyes."
The Crossover Step Drill
This is the most difficult coordination piece. Use "Stick Figures" or chalk marks on the ground to help students visualize the footwork.
Technique
The back foot crosses in front of the front foot. This forces the hips to turn away from the target, "pre-loading" the core for the throw.
"RUN-RUN-CROSS-PLANT"
Say the rhythm out loud!
Safety: The Non-Negotiables
Vertical Carry
Javelins must be carried upright by the grip at all times when not throwing. No "spearing" the ground or "lightsaber" play.
Command Control
Use a whistle. One blast: Throw. Two blasts: Retrieve. Three blasts: Stop everything immediately.
Momentum • Alignment • Precision • Safety
Javelin Flight Worksheet Flight Log
Javelin Aerodynamics • Lesson 4
Athlete
Flight Crew
Pre-Flight Check
The Grip
Are your fingers touching the back fin? Is your palm facing the sky?
Ready
Alignment
Is the tip of the javelin level with your eyes? No "dipping" noses!
Aligned
Rhythm Mastery
"Step... Step... Cross... Plant!"
1
Approach
2
The Cross
3
The Plant
Flight Observation
Describe what happens to the flight when you pull in a straight line versus a "round-house" swing:
Best Flight Distance
Feet / Meters
Did it land nose-first?
Yes
No
Point Down Always
Whistle Control
Pentathlon Finale Slides FINALE
THROWING
Pentathlon
Today, we compete with ourselves.
The PB Challenge
What is a PB?
A Personal Best (PB) is your greatest achievement. Today isn't about beating the person next to you. It's about beating your own record!
"The only person you should try to be better than is the person you were yesterday."
Mastery Check
Shot Put: Glide & Punch?
Discus: Spin & Flat Flight?
Javelin: Linear Pull & Flight?
Rotation Map
☄️
Station 1: SHOT
Focus: Momentum across the circle. Low Glide to High Punch.
💿
Station 2: DISC
Focus: Rotational power. Whip the disc off the index finger.
🚀
Station 3: JAV
Focus: Linear speed. Crossover step to straight-line pull.
10 MINUTES PER STATION
Sector Command
How to Record:
Take 3 Throws per event.
Measure from the toe-board to the landing mark.
Record your BEST of the three.
Retrieve only when signaled!
SAFETY IS 100%
Any student who breaks safety protocols (early retrieval, out of sector) will be disqualified from the event. Respect the field!
Athlete's Pledge
"I will use my whole body as a lever. I will prioritize safety over distance. I will celebrate every Personal Best."
1
Technique
2
Effort
3
Respect
READY TO
LAUNCH?
TO THE SECTORS!
Pentathlon Official Teacher Guide Pentathlon Guide
Official Competition Facilitation
Finale • Power Launchers
Meet Structure
Students rotate through three throwing stations. At each station, they perform 3 attempts. Their best distance is recorded. The goal is improvement over previous lesson benchmarks.
Timing (60 min Period)
• 0-10m: Warm-up & Safety Briefing (Essential!)
• 10-22m: Rotation 1
• 22-34m: Rotation 2
• 34-46m: Rotation 3
• 46-55m: Data Entry & Reflection
• 55-60m: Awards & Clean-up
Teacher Role
"The Official." Move between stations. Do not measure for students—teach them to measure accurately from the mark. Focus on safety whistle-blowing.
Student Role
Launcher (throws), Retriever (collects), Recorder (marks distance on scorecard). Roles rotate every throw.
Safety Control Tower
The Golden Rule
No student moves forward until all 3 stations have finished throwing. Use a "High-Whistle" to signal the end of the launch phase across the whole field.
Sector Clarity
Use bright tape or chalk to mark the 30-35 degree sector lines. Any throw landing outside the line is a "Foul" (No measurement).
Award Categories (Technique Focus)
Golden Lever
Best use of leg power and hip rotation.
Safety Marshal
Highest level of focus and safety awareness.
PB Crusher
Greatest improvement from week 1 to week 5.
Zero on mark Pull tape tight Read at toe-board Record immediately
Field Record Scorecard Worksheet Field Record
Throwing Pentathlon • Season Finale
Athlete
Squad #
1
Shot Put (The Glide)
Attempt 1 Attempt 2 Attempt 3 PERSONAL BEST
2
Discus (The Spin)
Attempt 1 Attempt 2 Attempt 3 PERSONAL BEST
3
Turbo Javelin (The Pull)
Attempt 1 Attempt 2 Attempt 3 PERSONAL BEST
Athlete's Reflection
Which event are you most proud of today? Why? How did your whole body help you succeed?
Zero Fault Tolerance Wait for Whistle Stay in Sector
