T Nation

Shotput Glide- Speed Increase

i wont lie, im a pretty slow dude i have the stregnth to throw alot farther than i am and my main weakness is my speed across the circle when i glide its like im in slow motion any tips for increasing my quickness here?

I didn’t realize that the shotput was an event in powerlifting?

[quote]Stronghold wrote:
I didn’t realize that the shotput was an event in powerlifting?[/quote]

I can deal with T&F events here. After they divided up strength sports, our throwers lost their part of the forum.

[quote]Stronghold wrote:
I didn’t realize that the shotput was an event in powerlifting?[/quote]

Cut the guy some slack.

BigNate: you think you could provide a video? Technique might be the issue here.

[quote]BlackLabel wrote:

[quote]Stronghold wrote:
I didn’t realize that the shotput was an event in powerlifting?[/quote]

Cut the guy some slack.

BigNate: you think you could provide a video? Technique might be the issue here.[/quote]

yeh ill try to take one today or tomorrow

and to person critisizing where i posted, where should this have gone? theres no other forum

[quote]BlackLabel wrote:

[quote]Stronghold wrote:
I didn’t realize that the shotput was an event in powerlifting?[/quote]

Cut the guy some slack.

BigNate: you think you could provide a video? Technique might be the issue here.[/quote]

[quote]Stronghold wrote:
I didn’t realize that the shotput was an event in powerlifting?[/quote]
And what would you like me to put down as the delivery address on your order for this giant douchebag?

Bignate,

I’ve thrown shot. It can be complex to discuss this online but here goes,

How much bend do you have in knee (angle) in the back of the ring? 90 degrees is too much if that is what your doing, less bend can allow for more speed. Are you driving hard with your left leg? Assuming you are right handed. How much have you practiced? Do you unseat well? = leading with your butt just slightly to initiate your drive in the glide.

Is it just your glide that is slow or is your finish slow as well? You can mentally prepare to rotate your feet during your glide which will reduce any pause that you may experience in the center of the ring. Pop the hip fast and strike fast not hard when you throw. Lastly try to relax and move throw the throw quickly.

I don’t know if this helps but hope so.

good luck

Coach Dan John http://danjohn.net/ has some good material

[quote]bluejay wrote:
Bignate,

I’ve thrown shot. It can be complex to discuss this online but here goes,

How much bend do you have in knee (angle) in the back of the ring? 90 degrees is too much if that is what your doing, less bend can allow for more speed. Are you driving hard with your left leg? Assuming you are right handed. How much have you practiced? Do you unseat well? = leading with your butt just slightly to initiate your drive in the glide.

Is it just your glide that is slow or is your finish slow as well? You can mentally prepare to rotate your feet during your glide which will reduce any pause that you may experience in the center of the ring. Pop the hip fast and strike fast not hard when you throw. Lastly try to relax and move throw the throw quickly.

I don’t know if this helps but hope so.

good luck[/quote]

left handed, i am driving mostly with my right leg which may be part of the problem, i get no push off my left. i have a slight bend to the leg not to much maybe 30 degrees? its the glide thats slow the finish is fine as far as speed, working on preparing the throw as i land so im getting that down betters its just like the initial glide. dont have a camera yet sorry about that

here is a video of me gliding, i know i land really high and thats part of the problem as well as not switching my feet to stay in the cirlce other critiques?

just noticed im not opening my hips first as well when i land im turning with my upper body first instead of opening the hips, driving them foward and follwoing with the upper body

Ten coaches will tell you ten different things. What I will tell you is this, Ulf Timmerman threw 75’10" with the glide and supposedly could powerthrow 72’. My belief is that he weighed around 250# when he threw this, he had an extraordinarily explosive bench press, powerful deep squat (possibly pushing 700# atg), he was a great jumper and very fast sprinter. If you put all these together you’ll throw far.
Easy enough right?

Oh and just by blocking with the right side and not fouling you should have more speed in your throw. Rotate fast at the hips when moving from the glide to the finish!!!

[quote]bluejay wrote:
Ten coaches will tell you ten different things. What I will tell you is this, Ulf Timmerman threw 75’10" with the glide and supposedly could powerthrow 72’. My belief is that he weighed around 250# when he threw this, he had an extraordinarily explosive bench press, powerful deep squat (possibly pushing 700# atg), he was a great jumper and very fast sprinter. If you put all these together you’ll throw far.
Easy enough right?

Oh and just by blocking with the right side and not fouling you should have more speed in your throw. Rotate fast at the hips when moving from the glide to the finish!!![/quote]

will work on that, ive been working on a faster bench press, and started squating atg and front squatting alot more definitely not a good squatter gotta work on that, the hips thing is very true

[quote]bignate wrote:

[quote]bluejay wrote:
Ten coaches will tell you ten different things. What I will tell you is this, Ulf Timmerman threw 75’10" with the glide and supposedly could powerthrow 72’. My belief is that he weighed around 250# when he threw this, he had an extraordinarily explosive bench press, powerful deep squat (possibly pushing 700# atg), he was a great jumper and very fast sprinter. If you put all these together you’ll throw far.
Easy enough right?

Oh and just by blocking with the right side and not fouling you should have more speed in your throw. Rotate fast at the hips when moving from the glide to the finish!!![/quote]

will work on that, ive been working on a faster bench press, and started squating atg and front squatting alot more definitely not a good squatter gotta work on that, the hips thing is very true[/quote]

A nice box squat workout rotated with a deadlift workout on a bi-weekly basis in a 5 to 8 rep range plus food, water, sleep, and time work wonders for gaining real strength. This is true.

I don’t know your height but for me, at 6’03" I squatted to an 18" bench and almost became a monster by 23 years of age. Slow on the way down and fast on the way up. Use the bench as the trigger for going up, think touch and go MINUS anything resembling a bounce.

Just so this is clear, when I mentioned Timmermans ATG squat I wasn’t saying to do it. ATG squats wrecked many a tall persons back throughout history. Don’t be one of them. According to info I have seen the East German throwers squatted deep and heavy, for two months out of a year and the rest of the time did the box squats as I mentioned with varying weights and reps but focused on upward speed. They did it they got real strong, I did it I got sort of close to near real strong.

One more thing, try a few throws where you keep your right leg straight throughout the glide. This will require a big push from the left leg to get across the ring. Do this for a few throws every practice. Try to focus some on your powerthrow. Develop that and your full throws will improve too. I know that is common sense.

Think of a powerthrow like a powerclean or push press. I don’t know what kind of schedule you have concerning the amount of time you have to throw, but I would honestly try to take 2-3 minutes in between throws.

I didn’t do this but you should consider it, range throwing. Pick a distance that you know you can throw and then throw it repeatedly with as little effort as possible. You don’t have to do this all the time but do it enough so you get smooth through the throw. if that makes sense.

Again, big hip pop!