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Glide Shot Put http://www.instagram.com/scottcappos/ scappos
Glide Shot Put Scott Cappos (University of Nebraska) http://www.instagram.com/scottcappos/ [email protected] http://digitaltrackandfield.com/kc GLIDE SHOT PUT WITH SCOTT CAPPOS GLIDE STYLES ▸ Long glide with shorter power position ▸ Has everyone has seen Basic 70’ Shot-putting? ▸ Short glide with longer power position ▸ Who actually throws like this? GLIDE SHOT PUT WITH SCOTT CAPPOS SHANE MAIER -BIG TEN CHAMPION GLIDE SHOT PUT WITH SCOTT CAPPOS MICHELLE CARTER -AMERICA’S BEST GLIDE SHOT PUT WITH SCOTT CAPPOS SHOT PUT PATH ▸ Linear ▸ Low to high ▸ Constant acceleration ▸ MOVE THE BODY AROUND THE SHOT GLIDE SHOT PUT WITH SCOTT CAPPOS GLIDE TO POWER POSITION TIMING ▸ Horizontal movement to vertical movement ▸ GLIDE = HORIZONTAL ▸ POWER POSITION = VERTICAL ▸ Stay on the ball of the right foot ▸ Lift the right side in the middle ▸ Lift, Lift, Lift then Turn GLIDE SHOT PUT WITH SCOTT CAPPOS GLIDE SHOT PUT PROGRESSION WITH VIDEO ▸ Stand Throw Progression ▸ Glide Teaching Progression ▸ Sample Medicine Ball Throw Progression ▸ Glide Shot Put Progressions and Variations GLIDE SHOT PUT WITH SCOTT CAPPOS STANDING THROW PROGRESSION GLIDE SHOT PUT WITH SCOTT CAPPOS OUT OF THE BACK -GLIDE PROGRESSION GLIDE SHOT PUT WITH SCOTT CAPPOS SAMPLE MEDICINE BALL PROGRESSION GLIDE SHOT PUT WITH SCOTT CAPPOS SAMPLE SHOT PUT GLIDE PROGRESSION GLIDE SHOT PUT WITH SCOTT CAPPOS TECHNICAL KEYS Unseating and left leg drive Left arm placement at power position Right foot placement and action Right side lift/turn in the middle Left side block (arm up and in) Reverse (landing in the correct position) GLIDE SHOT PUT GLIDE SHOT PUT EXTRAS ▸ Video Review ▸ Technical Errors and Corrections ▸ Throwing Heavy and Light Implements ▸ Strength Training Ideas ▸ Special Exercises ▸ Maximal Strength ▸ Physical Components of Champion Throwers GLIDE SHOT PUT WITH SCOTT CAPPOS VIDEO REVIEW GLIDE SHOT PUT WITH SCOTT CAPPOS TECHNICAL ERRORS AND CORRECTIONS ▸ Left arm opening early ▸ Right foot placement and heel drop ▸ Head turning early ▸ Sliding the hips in the middle ▸ Left side block ▸ Pushing forward at release CREATE DRILLS TO FIX THE PROBLEMS GLIDE SHOT PUT WITH SCOTT CAPPOS THROWING VARIOUS IMPLEMENTS ▸ Heavy (+2 pounds) ▸ Early season training ▸ Match with heavier strength training day ▸ Light (-2 pounds) ▸ Late season training ▸ Match with explosive days ▸ Standard ▸ Always use some standard implements everyday GLIDE SHOT PUT WITH SCOTT CAPPOS STRENGTH TRAINING IDEAS ▸ Teach olympic lifting properly ▸ Power movements (squat and bench variations) ▸ Plyometrics and medicine ball throws ▸ Event specific strength and speed ▸ Rotational movements Strength/Explosive Split is the best method in my opinion GLIDE SHOT PUT WITH SCOTT CAPPOS GLIDE BOX DRILL GLIDE SHOT PUT WITH SCOTT CAPPOS SHUFFLES TO GLIDE GLIDE SHOT PUT WITH SCOTT CAPPOS MAXIMUM STRENGTH FOR VARIOUS SPORTS GLIDE SHOT PUT WITH SCOTT CAPPOS PHYSICIAL COMPONENTS OF CHAMPION THROWERS Physical Components of Champion Throwers There are five basic bio-motor abilities and these are strength, endurance, speed, flexibility and coordination. Every thrower has unique qualities that translate into the measureable performance of the event. In general, throwers are fast, strong and highly coordinated athletes. Maximum Strength -This is the greatest force that a contracting muscle can produce. Maximum strength does not determine how fast a movement is made or how long the movement can be continued. It is important in events where a large resistance needs to be overcome or controlled. Elastic Strength -Elastic strength is the type of strength required so that a muscle can move quickly against a resistance. This combination of speed of contraction and speed of movement is sometimes referred to as "power". This special type of strength is of great importance to the "explosive" events in running, jumping and throwing. Event Specific Strength -Engaging the same muscles and similar technical patterns that can be trained to improve performance in an event. Top level throwers have a high level of maximal strength, elastic (speed) strength and event specific speedstrength. DISCUS - CHAMPION BEHAVIORS GLIDE SHOT PUT WITH SCOTT CAPPOS NCAA -HS LEVEL STRENGTH FOR WOMEN Event Clean % Clean Squat % Squat Bench % Bench Snatch % Snatch Shot 90% 100k 150% 175k 95% 100k 75% 80k Discus 90% 90k 140% 165k 80% 75k 75% 70k Javelin 90% 80k 130% 150k n/a 75% 70k HIGH SCHOOL SP-D 70% 150 LBS 100% 200 LBS 80% 165 LBS 65% 115 LBS n/a GLIDE SHOT PUT WITH SCOTT CAPPOS NCAA -HS LEVEL STRENGTH MEN Event Clean % Clean Squat % Squat Bench % Bench Snatch % Snatch Shot 140% 160k 185% 230k 150% 170k 95% 100k Discus 140% 160k 170% 210k 80% 75k 95% 100k Javelin 140% 140k 150% 180k HIGH SCHOOL SP-D 105% 265 LBS 125% 375 LBS 120% n/a n/a 90% 90k 275 LBS 80% 180LBS SCOTT CAPPOS -UNIVERSITY OF NEBRASKA REVIEW ▸ Technique Breakdown ▸ Teaching Progression ▸ Glide Progression ▸ Glide Review ▸ Training QUESTIONS? http://www.instagram.com/scottcappos/ [email protected] http://digitaltrackandfield.com/kc
