Power position with medicine ball
From a static power position, drive through the legs and release a medicine ball. Same mechanics as a standing throw without the implement weight. 3 sets of 6.
Most shot put errors are footwork or power-position errors, both drillable without a shot. A 4-lb medicine ball stands in for a 12-lb shot; a chalk circle on grass stands in for a ring. Below: the drills that transfer, with the loading and sequencing that matches a real session.
From a static power position, drive through the legs and release a medicine ball. Same mechanics as a standing throw without the implement weight. 3 sets of 6.
Glide or spin footwork drilled with a chalk circle, no shot. Focus on rhythm and stability through the throw. 10 reps per pattern, both directions.
A resistance band around the throwing hand simulates the shot's inertia. Throw the band motion through full range, feel the release path. 3 sets of 8.
Drills only matter if they show up on the ring. Once a week, film a real throw, AI compares footwork, power position, and release angle to the home work. If the patterns are clean, distance follows.
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