glide shot put

5 Glide Shot Put Errors and Corrections

The purpose of the glide is to enable the thrower to get in an optimal power position and delivery position with more velocity directed into the shot than from a standing put. Gains of 10% to 20% from the standing throw are expected with an effective technical glide. Not executing the glide shot put technique properly can inhibit performance; some common technical errors in the glide shot put that when corrected, will increase performance. It is crucial as coaches to identify the technical mistake and fix the problem quickly before the habit becomes ingrained into the technique.

Errors, Corrections, and Concepts

Error: Pulling the left arm in toward the body during the glide.

Correction: Teach the thrower to have a long, loose left arm at the back of the circle: shake the arm gently before the glide; this will help remind the thrower to use the legs to get across the ring and to keep the upper body passive.

Concept: The thrower needs a long and straight path of acceleration.

Error: Toe hopping across the ring during the glide.

Correction: As a drill, start with the toe elevated and the heel on the ground to emphasize the unseating action. Use a weight plate or shoe under the right toe at the start of the glide. Another option is a simplified dynamic start stressing the right heel drop from the toe.

Concept: Unseat the hips downward and drive the left leg low across the circle to set up an active power position.

Error: Popping up with the upper body as the thrower moves across the circle.

Correction: The thrower should focus on keeping the upper body down, landing with the shot behind the thigh in the power position. One technical option is to set up the thrower with the shoulders rolled down slightly with the hips up to keep the ball lower at the start.

Concept: The upper body should stay down and be passive during the glide movement to set up the proper shot path during the final phases of the throw.

Error: Left leg kicking up too high during the glide. 

Correction: Use a cone or other object that the thrower needs to hit (kick) during the unseating action and left leg drive during the glide.

Concept: The left leg action, along with the unseating of the hips, generates force across the circle that initiates the acceleration pattern of the throw.

Error: Landing flat-footed with the right leg in the power position.

Correction: Perform the traditional A-drill by pulling the right foot into the power position and landing on the ball of the foot with the right knee over the toe.

Concept: Landing on the right heel causes a delay in the acceleration pattern and changes the athlete's center of mass. As a result, the thrower will fall back or away from the finish.

Bonus Glide Shot Put Errors and Corrections

Error: Excessive movement with the legs or upper body prior to unseating the hips at the back of the circle.

Correction: Use a simple start with minimal movement before the hips begin to unseat.

Concept: Simple movements are more consistent; only a small portion of throwing velocity is generated from the glide to the power position. With more experience, a complex start can be added to the technique.

Error: Left leg hooking across the right leg to start the glide.

Correction: A simple start with the left foot pointed down the right sector line (45 degrees), with shoulders turned slightly (left shoulder set lower than the right shoulder), can eliminate the left leg rotating and planting open.

Concept: The left foot and shoulder adjustment will create separation between the upper and lower body. Although the glide is a linear event, improper left leg movement can result in the hips sliding forward rather than the turning and lifting action of the lower body required for optimal performance.

Glide Shot Put Errors and Corrections Review

The glide shot put technique is a simple technique; however, it can create problems that will decrease throwing distance when not performed correctly.

Glide Shot Put Coaching Tips

  • Use a simple start with the knees together
  • Unseat with the hips first, delay the left leg drive
  • Drive the left leg low and straight to the toe board
  • Keep the upper body long and loose, use the legs
  • Keep the shot put down and back as long as possible


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