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Mastering Throws: Shot Put and Discus Technique with Coach Sean Denard

Join Coach Sean Denard at North Central College for an intensive throwing clinic focusing on shot put and discus techniques. Learn the perfect starting position, foot placement, and body alignment to enhance your throws. Coaches and athletes will practice key drills, including the glide technique, rotational throws, and resistance training. Emphasizing athletic posture, effective weight transfer, and dynamic movement, this camp aims to cultivate a culture of throwing excellence. Improve your skills and gain insights through film study and expert coaching.

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Mastering Throws: Shot Put and Discus Technique with Coach Sean Denard

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  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

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