The glide is the foundation of shot put technique. This drill teaches young throwers the footwork and weight transfer that generate power.
Equipment needed: 1 shot put circle (or marked circle), 3 shot puts (or medicine balls), measuring tape.
Setup: Athlete stands in the back of the circle, facing away from the landing area (normal shot put position).
How to run it:
- Athlete starts in a coiled position: weight on the right leg (back leg), shot at the neck, feet about shoulder-width apart.
- Athlete glides across the circle: driving the right hip forward while lifting the left leg, then landing and extending.
- No throw yet, just the glide footwork. Do 4 reps at controlled speed, feeling the motion.
- Add the throw: glide, then extend the arm and release the shot into the ring.
- Do 4 throws total.
What to look for:
The glide should be a slide, not a jump. The athlete should stay low and drive from the back leg. If the athlete is bouncing or jumping, the glide technique is wrong. The weight transfer should happen from back leg to front leg, with the hips driving forward. If the shot is going straight down or backward, the weight isn’t transferring forward.
Variation: Use a lighter implement (medicine ball or lighter shot) and focus on distance. This builds confidence in the technique before adding the weight of regulation shot puts.