Glide Help

would use a drill the just works on timing and balance as fu suggested. i have the athlete stand with BOTH FEET EVEN on a line. arms stretched out in front of them (or holding a light med-ball to their chest is a good idea as well). i have them jump turn (not glide) into the power position. first command is "down" or sit, second is "jump".

the kick foot will "reach" backward, the power foot will snap in that direction, all while the upper body stays square to the starting line. i found even freshmen with no throwing experience and little athletic ability could get this down after a session or two.

this is great for getting them to be athletic, separate the upper and lower body, staying "closed", introducing some of the agility in the throw, and learning some of the balance of the glide (even though its a very elementary drill).

i emphasize the drill is NOT to be done in a glide fashion. rather, in a jump-turn/athletic focus. also, don't be too concerned at this point with the distance covered during the jump. in the beginning, the distance should be maybe a foot or two (power foot travel) to just get the idea down. increase the distance to challenge the athlete in time.

also, when it comes to actual ring throws, i would highly recommend starting the glide with feet even in the back. so, there would be no kick - just load the back/power foot, while keeping the block leg even with the power leg. then, "sit and drive" the block leg into the power position. the traditional "kicking" and "teeter-tottering" of the glide can really mess with the mechanics of the throw. eliminating this, making the throw simpler will help smooth out most of the problems you were describing.

lastly, even though the glide is a very short and violent movement, it should be practiced with control, at less than 100% effort. if your thrower is throwing all out, all the time, his mechanics will likely always be flawed, since its tough to improve them or feel them at full speed.

as of now, it sounds as if he is using his power/size to throw. while that is important eventually, he needs to put his athletic ability second to his mechanics. meaning, no 100% throws, unless his technique is much improved. why? because instinctively, we refer back to habits (good or bad) when performing at 100% effort. how many of us have bombed warm-ups or practice throws, when we are calm, relaxed, and giving only 80-90% effort??!!
coach Jason


The glide is difficult to execute if the athlete does not put emphasis on rhythm focusing on weight transference.
A rigid strong kick is something of value; however, it is the drive and shifting of the center of mass to the center of the circle which sets up the power position.

I have used 10-12lb med-balls held at the center of the chest and had athletes perform simple rhythmic glides focusing on weight transfer. When this can be performed with consistency, I have them hit the power position and release the med-ball from the chest position and throw the med-ball vertical. The height of the throw at this point is not an issue, the rythym+positioning+ground reaction is the focus.

Then when the athlete can hit these positions with relative efficiency, the stretch, backward "C" position, more advanced (ballistic) transfer movements are worked into the technical equation.

Coach Mac-said it best, baby steps!
I teach with rhythm and speed progression for beginners/intermediate throwers and implement a variety of these sort of drills.
It is the emphasis of the skill/variations with out truly getting caught up in the regulation implement too early.
Implements in the wrong hands too early without drill progression can lead to habits that must be broken later.
My more advanced throwers can throw 80-100% and still work on the technical progression; however, the beginners must” graduate" in the famous words of the great John Powell.
Chico State

Concentration on the left leg will cause crashing in the front. If the left leg was so important Timmerman would not be able to throw well over 22 meters with his straight leg glide. (left leg stays motionless and straight out behind the body)

The focus should be 80% right leg 20% left leg when it comes to getting across the ring. Left leg is a blocking mechanism, not a driving mechanism.

This is the change I made many years ago that resulted in much better gliding. Instead of getting 10% on standing throw I starting getting 15% on standing throw.

The drill work for the glide is mostly right leg Driven.

1.) Non-reverse stands
2.) Non-reverse pull-unders
3.) Straight leg glides-non reverse
4.) Double Glide Throws- non reverse and reversed.
5.) Full throws-non reverse and reversed.

With lots of heavy implements.

John Smith