Basic Shot Put Spin (Rotational) Approach Technique
Tony Dziepak
There are two main approach techniques: the spin and t= he glide. Both are designed to maximize the real estate in the back of the cir= cle in order to get the thrower into the power position with maximal momentum. =
I like to break the basic rotational shot into three p= hases. In the first phase, the thrower rotates a little more than 180 degree to the South African start position. In the second phase, the athlete drives the r= ight hip across the circle, sprints to the middle with the right leg, then (backward) steps with the left leg to the power position. Finally, in the t= hird phase, the athlete delivers the shot from the power position and follows through.
Phase 1: Stand facing the back center of the circle wi= th toes 3 inches behind the circle edge. Feet are shoulder width, knees slight= ly bent. Wind up by rotating the shoulder line clockwise while allowing the le= ft toe and knee to point in toward the right knee. Also Le= t the left arm come across the body. Weight is evenly balanced across both le= gs. Put the right side (and the shot) back, and forget about it.
Now focus the attention on the left side of the body. = During Phase 1, the left side of the body must move in unison. The left toes, knee, and arm must sweep and rotate left 180 degree together, until they are all pointing down the left sector line.
As your left arm sweeps left, you should load the ball= of the left foot. That is, put all of the weight on the left foot, and bend the left knee to about 75 degrees (just above parallel). Maintain this 75-degree bend throughout Phase 1.
As you sweep across then rotate left, focus your eyes = on the left hand. Follow your left hand around to a high point above the *right* sector line.
Phase 2: Drive the right hip forward across the circle= as if you were going to drive it 10 feet out into the sector. Lead with the insid= e of your right heel. While you are doing this, keep the shot back and forgotton, and keep the eyes focused on a point above the right sector line. This is a "sprint" step, meaning the left foot leaves, before the right foot lands.
Now the line of your hips (imaginary line through your= body connecting your left and right hip) should be in front of the line of your shoulders. Maintain this separation throught the rest of Phase 2 into Phase= 3.
Place the ball of the right foot down in the center of= the circle. Now bring the left foot around stepping back. Pivot on the right fo= ot. Allow the right elbow to come up into the vicinity of the focal point of the eyes.
Hip line should still be infront of the shoulder line, left foot should step down on the left sector li= ne, with right foot fully loaded with a 75-degree knee bend. End of Phase 2.
Finally, Phase 3 is similar to the standing throw from= the power position. Please see more on the power position.
Comments: appreciate how natural it is to keep the rig= ht (pivot) foot turning in the center of the circle from the final pivot step through the power position and delivery. You don't get this same feeling wi= th the glide.
Drills: After a few standing throws from the power pos= ition, work your way back, step by step, through the phases of the spin. First add= the last step (second half of Phase 2). I call this the step and throw, althoug= h it is commonly referred to as the step and turn. Concentrate on keeping the rightleg loaded and right foot pivoting through the release.
Now do a complete Phase 2 and 3. Theis is called the S= outh African drill. The South African is the complete throw minus Phase 1. It is= not a legal throw because you start with one foot out behind. In this drill, concentrate on driving down the sector line and placing the pivot foot in t= he center of the circle, load the pivot foot, pivot, and deliver.
Now do a full throw, but break before the South Africa= n and put your foot down. When you do Phase 1, make sure you load the left leg fu= lly, and the right leg is just touching. Hold for a second. = Now rock back on the right leg, then transfer to left for initial momentum for = the South African.
Finally, do some full throws. Make sure you turn low a= nd long, with a wide, sweeping right leg to gain momentum. Do not drive across= the circle until you are fully turned and facing down the sector line. If you s= tart to lean sideways into the center of the circle before you are in the start = of the SA position, you will be 1) off balance, and 2) you will foreshorten the generation of your drive because you didn't sweep the right leg back as far= as you could.