The Glide Shot Put Mitch Crouser Crouser s Elite Athlete

Transcription

1 1 The Glide Shot Put Mitch Crouser Crouser s Elite Athlete Glide v. Spin Top Americans spin Most Olympics/World Championships won by gliders Learn Power Position /Standing Throw first Learn Glide second Possibility of spin after glide fundamentals Grip Shot rests on base of fingers Shot against neck Elbow high/thumb down Wrist support recommended - Tape/wrist wrap Good wrist flip = 2 Square punch delivery drill Power Position/Standing Throw 85 to 90% of the distance of the throw Base = ½ of circle slightly wider than shoulder width Weight over bent right leg Heel/toe right heel in line with left toe Weight back shot behind right foot pointing to 10 o clock Closed long left arm

2 2 Power Position/Standing Throw (continued) Eyes focused on point behind circle Straight line = good position Dynamic stand-not static start Delivery Delivery is combination of lift, rotation and hip drift Initialize movement with right foot, knee, hip, shoulder, arm sequence Lower body ahead of upper body = separation Inverted C Elbow high / thumb down Left side blocks and lifts The Glide Smooth linear transition across the circle not a hop Can add 10 to 15% on to standing throw

3 3 The Glide: Back of the Circle Balance is key Center of gravity over bent right leg Shoulders closed Left arm long and relaxed Eyes focused on spot behind back of circle The Glide: Coming Out of the Back of the Circle Three Sources of Power 1) Unseating - gravity 2) Right leg drives off of heel 3) Left leg drives and reaches for toeboard A Position The Glide: Moving Through the Circle Hips stay as level as possible Stay closed - eyes focused at back of circle and left arm back At full extension, right leg pulls under as quick as possible landing in good power position

4 4 The Glide: Moving Through the Circle Land over bent right leg (Standing Throw Position) Right foot lands at 90 to 135 degree position on ball of foot Right heel/left toe position Left arm still back Quick right/left foot rhythm Keep right foot turning on ball of foot in the center - no hesitation Proper Throwing Sequence is - right foot, knee, hip, shoulder, arm Lower body ahead of upper body - Inverted C Left side blocks Learn the glide with no reverse - feel the block The Glide: Finishing Reverse happens naturally - right foot replaces left foot and center of gravity drops down at the toeboard The Glide Technique Tips: Key Points Stay closed - keep left arm back A Position = Longer Throws Right/Left foot rhythm is quick - no hesitation Extend out over toeboard on finish No fouling in practice Path of shot in a straight line

5 5 Drills Square Punch Drill Towel Drill - getting into the A Position Mirror Drills - immediate feedback Slow motion stands - building correct neuromuscular movements Hip rotation sled pulls Training Tips Throwing shoes help-flexible sole Light Implements: 12lb to 10lb & 4kg to 6-7lb Medicine Ball = good transition from weight room to throwing Technique Improvement = single biggest factor improving distance thrown Simulate competition situations in practice Throw into tarp/wall in winter/early season Early season drills, drills, drills Filming gives instant feedback and comparison Visualization Extra month of Jr. Olympics = big difference