The goal of the glide is to get from the back to the front of the circle as quick as possible while maintaining good positions with the body. These four drills will build any glider, taking them from noob to master!
A-Pull
The A-Pull drill is a great drill to develop the skill of driving off the heel of the drive leg and getting it under one's center of gravity! Set up is simple. Start in the power position. Extend the drive leg out towards the back of the circle, having the legs resemble the shape of the letter A. From there, the athlete loads their drive leg with their chest down and left arm back towards 12 o'clock. The athlete will drive off the heel and pull the drive leg under their center of gravity, keeping the shoulders and block arm back towards 12.
Leif Drill
The Leif Drill is a great drill to develop the rhythm of working out the back of the circle. This drill focuses on the loading the drive leg out the back, unseating the hips, and the extension of the kick leg towards the front of the circle. This is a top drill from the two on-site gliders, Lucas Warning and Sam Weeks!
To set up this drill, the athlete will set up in the back of the circle like a normal glide. From that starting position, the athlete will lower their weight on their drive leg, lowering their hip and shoulder height. From that loaded position, the athlete will being to unseat the hips. Unseating is allowing the weight to displace away from the back of the circle, creating momentum that will be use to travel across the circle. Then they will use the kick leg to extend towards the toeboard. Keep the kick leg low to get grounded sooner. Also keep the shoulders back towards 12.
Stop Glide
The Stop Glide is the one drill that EVERY glider should be doing. It combines the skills developed from the A-Pull and Leif Drill, allowing the athlete to work on the whole movement of the glide. This is Weeks' all time FAVORITE drill. Its a drill that he uses with the on-site athletes and whenever he wants to get back into shot putting.
To set up this drill the athlete will set up in the back of the circle like a normal glide. The athlete will use their kick leg to initiate the glide, either lifting up or dragging in. After, the athlete will lower their center of gravity on top if their drive leg, lowering their shoulder and hip height. Then the athlete will unseat the hips towards the front. Once the athlete feels their weight displace past the drive foot, they will push off the heel of the drive leg (A-Pull) and extend their kick leg (Leir Drill) out towards the front of the circle, landing in a power position with the right under the chest and shoulders and block arm back towards 12 o'clock.
Step-Back
The Step-Back drill is one of those drills that isn't used as commonly as the other drills mentioned but a really good drill for developing the skill of "flipping the hips" into the finish of the throw.
To set up this drill have the athlete start in their power position. From there, the athlete will take a step towards the back of the circle with their kick leg, being in a crossed position, with the shoulders and block arm back towards 12 o'clock. The athlete will push off their kick leg, flipping their hips back to the power position.
Use these four drills in your next session to build your ability to get from the back to the front of the circle in a flash. If you are looking for more information on the glide, check out our course Learn the Glide in 30 Days!
"Our aim is to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions."
                                                     - Dane, Trevor, and Sam
