Glide vs. Rotational Shot Put - Which Technique is Superior?
In shot put, two distinct techniques, the glide and the rotational, coexist at all levels of competition. The glide involves a linear backward gliding motion across the circle into a strong power position, whereas the rotational technique features a spinning motion similar to a discus throw, generating angular momentum before the release. Despite the rotational style emerging decades ago, both techniques remain in use by elite and developing athletes.
This report provides a comprehensive comparison of the glide and rotational shot put techniques with respect to performance outcomes, biomechanical principles, physical athlete qualities, technical development, and coaching considerations. It also discusses the pros and limitations of each style and offers practical examples and coaching guidelines from youth through elite levels.
Performance Outcomes and Trends
including Gender and Development Differences
Elite Male Athletes
At the world-class level, male throwers have increasingly adopted the rotational technique, which correlates with record breaking performances. The current men’s world record (23.37 m, by Ryan Crouser in 2021) was achieved with a rotational technique, surpassing the best distances set by glide throwers in the 20th century. A recent analysis of international competitions from 2001–2022 found that male shot putters using the rotational style had significantly higher personal records and season’s bests on average (e.g. mean SB ≈ 21.44 m for rotators vs 21.00 m for gliders).
These findings indicate that, among elite men, rotation offers a slight performance edge, helping athletes achieve longer throws. By contrast, the glide technique remains viable. For instance, Poland’s Tomasz Majewski won Olympic gold in 2008 and 2012 with the glide. However, since the mid-2010s nearly all male medalists have been rotators. Senior coaches therefore generally accept that the rotational style has become the “mainstream technique, particularly for male athletes at the international level”.
Elite Female Athletes
In the women’s shot put, the picture is more mixed. The glide technique has historically dominated female competition; indeed, all 12 finalists in the women’s shot at the 2000 Olympics were glide throwers. The longstanding women’s world record (22.63 m by Natalya Lisovskaya in 1987) was achieved with a glide, and top female throwers like Dame Valerie Adams (multiple Olympic champion) and Gong Lijiao (2021 Olympic champion) are also gliders. While some elite women have adopted the rotational technique (e.g. Michelle Carter, who won the 2016 Olympic gold with a rotational throw), overall performance levels in women’s shot have not dramatically improved with the introduction of the spin. A recent trend analysis noted that “the increased use of the rotational technique has led to performance improvements in men, [but] the same has not been observed in women so far,” as women’s top distances have remained relatively static since the 1990s. In other words, the rotational style has not yet clearly outperformed the glide among elite female shot putters to the same extent that we see amongst males. Coaches attribute this to various factors, including the smaller 4 kg implement (which females can put far with pure strength via gliding) and the slower adoption of rotation in the women’s field. Overall, the glide technique is “still widely used by elite female athletes,” including many of the top-ranked competitors.
Developmental Levels (Youth and Junior)
At high school, junior, and club levels, both techniques are seen across both sexes. Many young throwers begin with the glide due to its relative simplicity. The glide’s consistency and stability make it a popular teaching choice for developing athletes who are still building basic strength and coordination. In fact, the glide has historically been recommended for novices because it “is simpler to learn and execute, and places less physical demands on the athlete… allowing for greater stability and balance during the throw, which is crucial for young athletes still developing their strength and coordination”. As athletes progress, some will transition to the rotational style (especially if they show the requisite athleticism), while others will stick with an improved glide. By the junior elite level, a mix is evident: for example, at national junior championships one might find both glide and rotational throwers on the podium. Generally, stronger or taller juniors may achieve good results with the glide early on, whereas those with exceptional speed and agility might benefit from learning the rotational technique to maximise their long-term potential. Coaches should assess each athlete individually with performance outcomes at developmental stages depending on matching the technique to the athlete’s skillset, as detailed later in this report.
Performance Consistency and Competition Results
An important outcome consideration is consistency across competition attempts. The glide technique tends to yield more consistent series of throws, with younger athletes often able to reach a high percentage of their personal best in each meet. Analyses have shown that development athletes using the glide technique achieve a higher percentage of their season-best distance in competitions (on average) than rotators do. In one study, glide throwers reached ~97.3% of their season-best mark in competition vs ~96.4% for rotational throwers. This suggests the glide can produce more reliable performances round-to-round. Rotational technique, on the other hand, is sometimes associated with greater variability, including spectacular long throws but also more fouls or sub-maximal throws when timing is off.
However, modern evidence suggests that well-trained rotators are not actually at higher risk of fouling overall; in fact, one analysis of elite men found no significant difference in foul rates between techniques. It was even noted that by the later rounds of competition, rotators tended to improve and surpass gliders in distance.
In summary, gliders often start strong and perform steadily, whereas rotators may sacrifice some early consistency in exchange for higher peak potential as they “connect” on a throw. Good coaching can mitigate inconsistency in both styles, but the inherently faster and more complex nature of rotation means athletes and coaches must manage the balance between risk and reward — with the understanding that rotational technique likely offers greater long-term performance potential when developed through sufficient training and coordination.
Table 1: Comparison of performance outcomes and usage trends for glide vs rotational techniques in shot put (men and women, elite and developmental levels).
| Category | Glide Technique | Rotational Technique |
|---|---|---|
| Elite Men (World Class) |
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| Elite Women (World Class) |
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| Youth & Junior Athletes |
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| Consistency in Competition |
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Biomechanical Principles
Glide vs. Rotation
Both techniques must optimise the same release parameters (release velocity, angle, and height) to maximise throwing distance. The critical difference lies in how the athlete generates momentum and transfers force to the shot. This section examines the key biomechanical aspects of both techniques.
Acceleration and Release Path Velocity
A longer path over which force is applied can, in theory, allow more time to accelerate the shot. The rotational technique is often said to lengthen the implement’s path: one classic study found the shot travels ~4.8 m during a rotational throw vs ~2.4 m in a glide. However, later biomechanical analyses argue that what matters most is the “delivery path” (the final phase over which force is applied) rather than the total path. In some cases, gliders have a comparable or even longer final delivery path than rotators. Regardless of path length, achieving a high release velocity (~13–14 m/s for elite men, slightly lower for women) is paramount. The two styles approach this differently:
In the glide, the athlete drives linearly backward then forward, achieving an initial shot velocity of ~2–4 m/s during the glide phase. There is a small drop in speed as the athlete lands in the power position (~1.5–3.5 m/s), then a final explosive increase as the shot is put. The glide’s linear drive allows the thrower to direct more of their effort straight toward the sector at release, but the challenge is that the glide path is slightly curved (not perfectly linear) due to the athlete’s turning into the throw. This means not all velocity vectors add up perfectly to the final release speed – some early momentum is lost due to the change in direction.
In the rotational technique, the athlete generates speed through a spinning movement. Early in the rotation, the shot may reach similar speeds (~3.5–4.0 m/s during the initial turn). However, a notable drop in shot velocity often occurs when the athlete is airborne and the right foot lands in the centre of the circle – values as low as ~1.2–1.4 m/s at that moment have been reported. This dip is because during the flight phase, the shot’s motion briefly opposes the throw’s direction and centripetal forces resist forward movement. Crucially, though, the rotation sets up a powerful pre-loading of the body. Even if linear speed of the shot is low mid-rotation, the athlete and shot system possess substantial angular momentum and stored energy, which can be unleashed in the delivery. The rotation’s advantage is that it can better align the direction of early momentum with the final throwing direction, if executed optimally. A well-timed rotational throw converts the athlete’s spin into a strong final whip, achieving equal or higher release velocity than a glide. Empirically, top rotational throwers have reached slightly higher release speeds on average than gliders, which partly explains their distance advantage.
Angular Momentum and Torso Rotation
The rotational style, as its name implies, relies heavily on angular momentum. The athlete starts by rotating explosively across the circle, creating a rapid spin of the body-shot system. A key biomechanical principle is the conservation of angular momentum – as the athlete’s body coils and uncoils, the rotational inertia changes (e.g., bringing the body tighter or extending arms), affecting rotational speed. During the spin, throwers strive for a wide rotational radius of the shot (sometimes termed a “large loop”) to potentially increase linear shot velocity for a given angular speed.
However, making too large a circle can introduce control problems (the shot might tend to fly out to the right due to centripetal forces). The goal is to find an optimal orbit that balances radius and control. By the time the thrower lands in the power position, the rotational technique ideally creates a pronounced separation between hip and shoulder axes (torsion). Studies show that rotators achieve greater shoulder-hip separation (torque) at the power position than gliders, which stores elastic energy in the core musculature. This torque, along with the continued unwinding of the spin, contributes to a very powerful final punch. In the glide technique, some torso twist is present but typically less extreme – gliders rely more on a linear drive and extension with a straightforward hip-shoulder alignment at release.
The net effect is that rotation harnesses rotational kinetic energy and torso stretch-reflex to augment release velocity, whereas the glide emphasises direct translational drive and leg extension. Notably, one biomechanical comparison found that although rotators have a shorter final acceleration path, they compensate with higher angular velocity of the hip/shoulder rotation in the delivery phase. In other words, a faster turning of the body’s right side can make up for a slightly shorter push distance.
Balance and Centre of Mass
Maintaining balance is critical in both techniques, but the challenges differ. Glide throwers begin in a fairly low, crouched position, then drive backward on one leg. The glide involves a quick shift from the back of the circle to a balanced power position (feet roughly shoulder-width apart, facing ~45° away from the throwing direction). Because the movement is linear, athletes often find it easier to keep their centre of mass moving in a straight line and to remain stable over their feet. The torso stays low during the glide, helping balance and keeping the shot outside the circle as long as possible. By the time of the final push, gliders should be in a controlled stance with weight evenly distributed, which contributes to consistency. In contrast, rotational throwers must manage balance through a complex turning sequence: starting with a winding motion, then a single-leg pivot and a mid-air phase, and finally landing in the power position on the opposite foot. During the spin, the athlete’s centre of mass follows a curvilinear path, and there are moments of single-leg support and flight where balance can be lost.
Ground contact patterns differ significantly between the techniques. Gliders have a brief single-leg flight during the glide, but rotators have a longer single-support phase (right foot pivot) and a true flight as they run (or ‘float’) across the circle. The rotational technique therefore has more opportunities for loss of balance (e.g. leaning too much, over-rotating, or stumbling on landing). Coaches observe that rotation “can result in inconsistent performance” in part because “executing a good throw without fouling is more challenging with so much dynamic movement”. To counter this, rotators train extensively on balance drills and precise footwork (e.g. controlling the entry pivot, keeping a stable axis). On a positive note, the rotational style’s entry is considered a “more natural movement than gliding backwards” for many athletes, which can help some throwers flow through the motion once they’ve mastered it.
Ground Contact Time and Force Application
An important biomechanical factor is how long and how effectively the athlete can apply force against the ground (to propel the shot). In the glide, after the initial drive and flight, the thrower lands the rear foot, then the front foot, achieving a double-support power position quickly. Gliders typically have a shorter time between rear-foot touchdown and front-foot touchdown, meaning a shorter transition phase. This efficient transition minimises any loss of shot velocity, indeed, gliders experience little to no dip in shot speed during this phase. The advantage is that the athlete can immediately begin the final push with both feet planted, maximising ground reaction force in a vertical and horizontal direction.
In contrast, rotators often exhibit a longer transition between the right foot landing in the middle and the left foot landing in front (sometimes twice as long as in the glide). During this longer single-support phase, the shot’s horizontal velocity can decay by ~1 m/s. It’s been found that shorter transition times correlate with longer throws for both techniques, so elite rotators train to “get down” to the power position as fast as possible to reduce any loss of momentum. Additionally, rotators tend to have a more upright torso upon right-foot touchdown in the middle (to facilitate a smooth rotation). This upright posture, while aiding rotation, yields a shorter effective base (narrower foot spacing) and thus a shorter final push distance.
Consequently, rotators rely on generating very large ground reaction forces in a short time. Force plate analyses have shown rotators produce a high vertical component of ground reaction force and need about ~8% greater force output in the final phase to achieve the same distance as a glide. The benefit is that, if the athlete can produce this force and maintain technique, the rotation will result in greater total energy into the shot (thanks to both linear drive and rotational torques). If not, the throw may fall short.
In summary, the glide and rotational techniques use distinct biomechanical strategies:
Gliders emphasise a straightforward linear drive, a wide and stable power position, and a controlled final extension, which together provide consistent transfer of force to the shot.
Rotational throwers exploit angular momentum, torsional energy (hip-shoulder separation), and a longer overall acceleration path to potentially achieve a higher release velocity, but they face greater challenges in maintaining balance and optimising the timing of their force application.
Table 2: Comparison of differences in how momentum is generated, controlled, and applied to the shot between the two techniques.
| Biomechanical Aspect | Glide Technique | Rotational Technique |
|---|---|---|
| Momentum Generation |
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| Path of the Shot |
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| Velocity Profile |
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| Body Positions |
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| Ground Contact & Balance |
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| Force Application |
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| Release Characteristics |
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Physical Qualities Favouring Each Technique
Individual athlete characteristics can influence which technique is more suitable or effective. While there are exceptions, coaches have identified general trends in physical qualities that tend to favour one style or the other:
Explosive Strength
Athletes with exceptional raw explosive power from a static position often excel in the glide. The glide’s success relies on a powerful leg drive from a low crouch – essentially a one-legged jump backwards followed by an explosive extension into the throw. A thrower who can produce a big standing throw (i.e. great strength and explosive push without momentum) might realise much of their potential with the simpler glide technique. By contrast, the rotational style can benefit athletes who “lack what is called ‘starting’ strength”, because the spinning entry gives them a running start. The momentum generated in a rotation can help compensate if an athlete cannot produce enormous force from a dead stop. In practical terms, if a thrower’s standing-put distance is relatively small compared to their full throw potential, the spin may unlock greater gains. For example, many top rotational throwers (like Tom Walsh) are not disproportionately strong in a static throw but gain metres through technique. A coach’s rule of thumb: “a big standing throw is a typical trait of successful gliders,” whereas many rotators do not have huge standing throws. In short, pure strength and explosiveness give gliders an edge, while rotators can leverage momentum to amplify their power. Both techniques require strength, but gliders lean more on maximal strength and rotators on power plus momentum.
Speed, Coordination, and Balance
The rotational technique demands a higher degree of athleticism in terms of speed, coordination, and spatial awareness. The movement is fast (the body’s rotational velocity in the spin is roughly double that of the glide motion) and intricate. Tiny technical errors in a spin – foot placement, timing of the turn, etc. – can have outsized consequences, as “tiny imperfections can shave distance off the throw”. Therefore, an athlete who is very agile, coordinated, and able to execute multiple technical cues in sequence often makes a good rotator. A coach might assess if an athlete “can move well” naturally – good balance, rhythm, and body control suggest they could handle the spin. The glide, while still technical, is comparatively forgiving. It has fewer stages and is easier to time, so it can suit athletes who are extremely powerful but perhaps less nimble. Youth or novices who have not yet developed fine motor control usually find success with the glide first. In summary, high coordination and dynamic balance favour the rotational style, whereas the glide can be effectively employed by less coordinated (but strong) athletes as they continue to develop those attributes.
Flexibility and Mobility
Both techniques require flexibility (e.g. hip and shoulder flexibility for achieving a good power position), but rotation arguably requires more dynamic flexibility. Rotational throwers benefit from a big shoulder-hip separation (torso twist) and deep knee bend while rotating – essentially a wide range of motion in multiple planes. The ability to bend and twist without losing balance is crucial. Glide throwers also need mobility (e.g. to stay low during the glide and not restrict their arm strike), but their movement is linear and may not demand as much twisting range. An athlete with limited mobility in the torso or hips might struggle to hit optimal positions in a spin and could be better off gliding. Conversely, an athlete with great range of motion can exploit the rotational technique’s mechanics more fully (achieving the “wrap” position with the torso well wound against the hips, for instance). Flexibility in the ankles and hips is also important for both styles – gliders need to drop low and drive upward, rotators need to sink and pivot – but the rotational style puts more unconventional stresses (like torques on the knees during the spin), so adequate mobility is a prerequisite to avoid injury and perform well.
Height and Limb Dimensions
Height and limb length affect the throw (longer levers can increase release height and throwing arc). Traditionally, very tall throwers (with long arms) could get good results quickly with the glide because their long levers give a high release point and their strength can push the shot far without needing complicated technique. The glide has traditionally been recommended for taller athletes as “long levers will accelerate distance to begin with”, meaning a tall beginner can see good distances with a basic glide before even mastering full technique. Many champion gliders have been tall with imposing builds (e.g. Ulf Timmermann at 1.98 m, Valerie Adams 1.96 m).
On the other hand, shorter or more compact throwers have thrived with the rotational style. Coaches have observed that “shorter but more powerful throwers have a better chance for better individual performances with the rotational style”. The rotation allows a smaller athlete to generate high speeds that can somewhat offset less physical size. For example, an athlete who is not exceedingly tall might choose the spin to maximise their momentum and use of the circle.
It should be noted that height is not destiny. There are successful tall rotators (Ryan Crouser is 2.01 m and rotates) and successful shorter gliders but initial build might guide the choice. A heavier and stronger athlete can use either style, but some coaches note they “should be able to use the glide to more success than a shorter athlete” in early stages due to sheer power and stability. Meanwhile, a smaller athlete might need the spin’s technical edge to keep up with bigger rivals.
Strength to Weight Ratio
This quality ties in with the above point. Athletes with a high strength-to-weight ratio (very strong but relatively light on their feet) often excel in rotational throwing, where moving one’s body weight rapidly across the circle is needed. If an athlete can sprint, jump, and turn explosively (i.e. high relative power), the spin harnesses those abilities. A heavier athlete with tremendous absolute strength might leverage the glide more effectively (at least earlier in their training age) because they can impose force on the shot without having to move as much.
There is some evidence that beyond a certain point, pure strength yields diminishing returns unless technique capitalises on it. Thus, an athlete who is extremely strong but not as quick might stick to glide and focus on maximising their blocking and pushing force. Conversely, an athlete who is moderately strong but very powerful for their size could rotate to exploit speed. Ideally, top throwers eventually develop both strength and speed; the question is which technique lets them utilise their particular strength-power profile during their developmental years.
In practice, coaches often assess athletes by having them try both techniques in training to see which one “clicks.” Signs that a thrower should use the glide include: a big standing throw relative to their full throw, difficulty keeping balance in the spin, or simply being a beginner who needs a straightforward technique. Signs favouring rotation include: natural quickness across the circle, relatively larger improvement from adding momentum, and the ability to handle complex movements. These guidelines are not absolute. Many athletes could succeed with either style, and there are always outliers, but matching the technique to the athlete’s physical attributes can accelerate progress.
Table 3: Physical and athletic qualities that tend to favour the glide vs rotational technique (general guidelines, not strict rules). Coaches consider these factors when guiding athletes on technique choice.
| Athlete Quality | Benefits Glide | Benefits Rotation |
|---|---|---|
| Maximal Strength | Excels with glide – can muscle the shot from a strong power position and exploit a big standing throw. Less need for complicated setup if raw power is high. | Necessary for final phase too, but rotation can add momentum to assist if maximal strength is lower. Athletes not purely strongest can still throw far by increasing speed. |
| Explosive Power | Very beneficial – glide requires an explosive punch at the end, and powerful leapers can drive hard off the glide leg. | Crucial – rotators need to be explosive in multiple planes (turning and extending). High power-to-weight helps achieve fast sprints/turns in circle, maximising spin effectiveness. |
| Coordination & Agility | Not as demanding; glide is relatively linear and easier to time, so an athlete with moderate coordination can execute consistently. | High demand – must coordinate a complex sequence. Suits those who “can take multiple technical cues at once” and have good body control. Agile footwork and equilibrium are key. |
| Flexibility | Moderate flexibility suffices (still need hip/ankle mobility for low position, but movement is straightforward). | Greater flexibility aids performance – e.g. to achieve a wide torsional separation and deep knee bend without losing form. Tight or inflexible athletes might struggle to hit the necessary positions in a spin. |
| Height & Limb Length | Tall, long-limbed athletes see quick benefits – high release point and long glide yield distance easily. Also, very large/heavy athletes can utilise their mass in a stable glide. | Shorter or medium-height athletes often choose spin to maximise their speed across circle. Long levers are also useful in rotation, but a spin can “equalise” height differences by increasing velocity. |
| Body Mass & Build | Heavier, very strong athletes (with sufficient fitness) may prefer glide to avoid having to move their mass rapidly. The glide lets them use strength with simpler timing. | Requires moving one’s body efficiently – athletes with a good strength-to-weight ratio (strong but not excessively heavy) thrive by converting that into fast movement. If an athlete is powerful and agile at their weight, rotation suits them. |
Technical Development Priorities
Developing an effective shot put technique involves emphasising different technical points and drills depending on whether the athlete is a glider or a rotator. In this section, we’ll outline general development priorities for each style, but remember the focus of your training will be unique to the needs of your individual athletes.
Glide Development Priorities
Performance of the glide techinque relies significantly on the following five technical and physical elements:
The Power Position
A strong linear drive and low trajectory
Effective timing of the block and delivery
Maximum Strength and Power
Rhythm
Mastering the Power Position: Glide throwers must consistently hit a strong power position at the front of the circle. This means landing with the feet about shoulder-width apart (or slightly wider), the bodyweight over a bent rear leg, shoulders back (facing 90–135° away from the direction of throw), and the shot tucked under the chin. A priority is maximizing this position’s effectiveness – as one coach puts it, the glide “maximises the power position”. Training drills focus on repeating the glide step so that the athlete can arrive in a balanced power stance every time. Key indicators are a low centre of gravity through the glide, the right (rear) foot turning quickly upon landing (to enable hip involvement), and a firm left side block.
Linear Drive and Low Trajectory: Gliders work on an explosive kick-back from the back of the circle. The initial movement is like an exaggerated backwards lunge – coaches often have athletes practice from a static crouch, pushing off the left leg (for right-handed throwers) to slide across the circle. The emphasis is on staying low and fast: a low trajectory of the hips during the glide yields a longer push later. Athletes are encouraged to “keep the hips down” and glide “across the circle, not up”. A low, flat glide ensures that the athlete doesn’t waste energy in vertical lift too early and can convert more momentum into the throw.
Timing of the Block and Delivery: In the glide, once the feet are set in the power position, the thrower transitions immediately into the delivery phase. The timing between the right foot landing and the left foot blocking is crucial – ideally near-simultaneous, creating a smooth transition from glide to throw. Training focuses on synchronising the final extension: the rear leg drive, hip rotation, and arm strike should all happen in a coordinated flow. Coaches often stress a “patient” upper body – keeping the shot back until the legs and hips initiate the throw – followed by an aggressive chest and arm punch. This sequence (legs → hips → shoulders → arm) is drilled via partial throws and imitation drills.
Strength and Explosiveness Training: Glide throwers prioritise developing pure explosive power. The weight-room focus is often on heavy Olympic lifts (cleans, snatches), squats, presses, and plyometrics. The goal is to increase the force that can be applied in that final instant of the throw. Because the glide is less complex, slightly more training emphasis can go toward strength and conditioning relative to technical drills (compared to rotators, who must devote more time to skill repetition). Nevertheless, gliders also do plenty of drills – e.g. standing throws, step-back drills, and glide-run drills to ingrain the motion. According to one guide, “as a glider, working on linear and core exercises and becoming more explosive and athletic is key to developing your ability”. Core strength is emphasised to maintain a solid connection between the legs and the throwing arm during the final put.
Consistency and Rhythm: A unique aspect for gliders is developing a consistent rhythm to their glide. Because it’s one linear movement, any deviation (over-rotation of shoulders, hopping too high, etc.) can upset the throw. Thus, gliders practice a rhythmic glide – some use a count or cadence when training (for example, “1” for the initial shift and “2” for the block) to ensure each phase flows. Video analysis is used to check that the glide distance is appropriate (not too short or overstepping the toe board) and that the athlete isn’t deviating sideways. The relatively simple nature of the glide allows athletes to focus on precision: hitting the same positions every throw. This is why gliders are often very consistent; technical training for gliders heavily reinforces repeatability.
Rotation Development Priorities
Performance of the rotational techinque relies significantly on the following six technical and physical elements:
Footwork and placement
Balance and Posture
Separation of Hip and Shoulder
Release Mechanics
Specific Rotational Strength
Progressing the Technique
Footwork and Entry Phase: Rotational throwers must devote considerable time to learning proper footwork. The spin involves several critical foot movements: the initial pivot/turn out of the back of the circle, the driving step to the middle, and the bracing of the left foot at the front. Coaches usually break this down: practicing drills like 180° and 360° turns, circle runs (to learn to drive low and turn), and South African drills (a partial throw starting from half-turn position) to isolate parts of the technique. A top priority is a controlled yet explosive entry – the thrower needs to generate momentum but stay in control. This means keeping the shoulders over the hips (not letting the upper body fly out), turning the right foot smoothly, and maintaining slight crouch so that the orbit of the shot remains horizontal. Slipping or misstepping in the entry is a common error, so this phase gets heavy attention.
Maintaining Balance and Posture: Because the rotational technique is prone to causing off balance positions, athletes train to maintain a stable posture throughout the spin. A mantra is “slow to fast”, start the spin smoothly, then accelerate – to avoid a wild, unmanageable turn. Drills like winding with a medicine ball, standing half-rotations, and one-legged balance exercises (to strengthen the stabilisers) are used. The concept of an “axis” is taught: the thrower should rotate around a roughly vertical axis through their body. Leaning or drifting can shift this axis and ruin the throw. So a development focus is on spatial awareness: knowing where one’s body is and keeping alignment (e.g. not letting the head tilt or the torso topple). Coaches frequently have athletes practice the rotational power position separately – starting with the right foot in the middle and left foot at the front, then executing the release, to get used to the feeling of rotating into a strong block.
Separation and Torque Development: A well known key to the spin’s success is the torque between the hips and shoulders. To maximise this, coaches encourage athletes to delay the opening of the upper body as long as possible while the lower body turns aggressively toward the throw. This skill (sometimes called “keeping the shoulders back”) is developed through drills like winding drills, kneeling throws with torso twist, and practicing delayed arm strike. Young rotators often open their chest too early; a big technical priority is to fix this by strengthening the core and drilling the sequence: hips first, then shoulders, then arm. Medicine ball throws with rotation (side throws) help build the feeling of leading with the hips. Flexibility work (for the spine and hips) is also part of technical development to allow greater separation. As an athlete advances, they learn to arrive in the power position with their hips already turning but their upper body still facing away – a very advantageous position that creates a sling-shot effect when unleashed. Achieving this position consistently is a top goal in training.
Optimising Release Mechanics: In rotational technique training, special attention is paid to the release phase because all the rotational momentum must translate into a clean, straight-line final push. The athlete must strike the shot outward and upward, not continue to spin in place. Therefore, a priority is a strong blocking action with the left side – the left foot, knee, and arm brace hard to stop the rotation and give a platform for the right side to whip through. Rotational throwers do drills like block-and-fire, where from the power position they focus on blocking and immediately punching the shot out, to emphasise this. Another element is the direction of the release: since rotators come from a turning approach, they have to consciously direct their throw down the middle of the sector (to avoid fouling to the side). Coaches often set up visual cues or have athletes practice throwing into a net directly ahead to reinforce direction control. The release angle and height are adjusted through practice; sometimes rotators release slightly lower due to their dynamic posture, so they train to get a full extension at the finish, just like gliders.
Strength and Specific Power Training: Rotational throwers need to convert strength into rotational power. Their training includes many of the same strength exercises as gliders (Olympic lifts, squats, presses) but typically with added focus on explosive rotational exercises. For example, rotators might use more medicine ball rotational throws, band-resisted twists, and single-leg plyometrics to mimic the unilateral nature of the spin. According to guidelines, “as a rotator, [do all the basics similar to glider], but developing rotational power will benefit you more”. This means incorporating drills that strengthen the obliques, hips, and legs in the context of rotation (e.g. weighted twists, rotational jumps). Speed work (short sprints) can also be emphasised for rotators to help with explosiveness across the circle. Additionally, rotators often do footwork drills without the shot to ingrain muscle memory, as their technique has more steps. Overall, the training of a rotator balances improving raw strength with honing the ability to apply force in a quick, rotational manner.
Gradual Complexity Build-Up: For both styles, coaches use a progressive approach to technical development, but it’s especially important for the rotational technique. A common strategy (for rotation) is to break the throw into phases and master each: e.g. standing throw, half-turn, South African/full turn without release, and finally full throw. Glide throwers similarly progress from standing throws to simple step-behind glides to the full movement. Experts like coach René Sack advocate a “pyramid” approach for teaching, starting with basic throws (medicine balls, stand throws) at the base, then drills and partial movements, then full technique at the top. This ensures athletes build a solid foundation and muscle memory for each component. Rotational throwers often take longer to reach proficiency due to complexity, so patience and structured progression are key.
In essence, glide throwers prioritise drilling a consistent linear movement and explosive finish, while rotational throwers prioritise footwork, balance, and timing to harness the added energy of a spin. The end goal for both is the same, a powerful, well-timed release, but the path to get there in training differs.
Table 4: Key technical development priorities for glide vs rotational shot put. Each style requires focus on certain elements to build an optimal technique.
| Technical Focus | Glide Training Priorities | Rotation Training Priorities |
|---|---|---|
| Power Position | Repeatable landing in a balanced, wide stance. Hips stay low with the shoulder slightly closed, ready to drive. | Land in a torqued power position (hips rotated ahead of shoulders). Maintain hip-shoulder separation through the landing. |
| Movement Entry | Strong linear push off the back leg. Stay low and direct along the glide path. | Smooth, controlled spin entry. Quick pivot on the right foot and low drive across the circle without excessive rotation. |
| Balance & Posture | Simple alignment with level head and eyes. Avoid unnecessary rotation — focus on forward drive. | Continuous awareness of body axis. Drill balance on one foot and avoid leaning. Use a “slow-to-fast” tempo to stay in control. |
| Hip-Shoulder Separation | Moderate torsion (limited by the linear nature of the glide). Emphasise delaying the upper body without opening too early. | Significant hip-shoulder separation. Delay upper body rotation while hips initiate. Use core drills to increase and apply torso twist effectively. |
| Block and Finish | Hard block with the left side and strong linear final push. Full extension through the legs and arm. Some gliders use an “active reverse” (switching feet at release). | Aggressive block to stop rotation at delivery. Focus on converting spin into linear release and maintaining direction to avoid fouling. |
| Drills & Partial Moves | Standing throws, step-backs, and glide skips to develop rhythm. Plyometric drills to reinforce explosive leg drive. | Standing throws, half-turn throws, step-in (South African) drills. Wall drills and medicine ball work for rotational technique. |
| Strength & Conditioning | Prioritise maximal strength and explosive leg power (e.g. squats, cleans, broad jumps). Core: linear-focused exercises like planks and straight arm throws. | Prioritise rotational speed-strength (e.g. power cleans with twist, Russian twists, lateral bounds). Include single-leg strength and agility work (lunges, step-ups) for balance and drive across the circle. |
| Consistency / Rhythm | High consistency — groove the same glide tempo every throw. Use simple technical cues (e.g. “low–drive–block”). | Build rhythm in the spin through timing and footwork. Segment drills first, then link them together. Develop an internal feel for timing to hit positions consistently. |
General Teaching Tips
Specific Teaching Tips for the Glide
Start by teaching a standing throw (both glide and spin athletes must master this). Once proficient, introduce the glide step in isolation. A good beginner drill is from standing facing the back of the circle, step back with the non-dominant leg and land in power position, then throw. This drill (“step-back throw”) helps them get used to moving backwards and landing correctly.
Focus on keeping the athlete low during the glide. Coaches sometimes hold a pole or string a bar a few feet above the athlete in the starting position, and instruct them not to hit it as they glide – encouraging a low trajectory.
A common issue is the athlete over-rotating (i.e. instead of going straight back they end up turning too much). To fix this, use a line down the center of the circle as a guide for their glide foot – they should move along that line. Also ensure the shoulders start and remain aligned over the knee and foot during the glide, not opening early.
As athletes advance, work on a quicker rhythm in the glide. Elite gliders often have a very explosive, rapid glide phase. Exercises like hopping drills or “glide and freeze” (glide fast, then pause in power position without throwing, to check balance) can develop this.
Elite gliders often individualise their style (as seen with long-short vs short-long glides). A coach of an elite should determine which type suits the athlete: e.g., a shorter athlete might use a long-fast glide with an active reverse, whereas a very strong tall athlete might use a short explosive glide with a non-reverse, relying on a wide base and long push. These fine points are taught once the basic glide is mastered. It involves trying subtle adjustments in training and seeing what yields better throws or comfort for the athlete.
Specific Teaching Tips for Rotation (Youth through Elite):
Begin with partial movements: an excellent start is the standing half-turn drill. The athlete stands half-facing the sector, weight on the right foot, then pivots 180° into the power position and throws. This teaches the feeling of rotating the hips and driving the shot without worrying about the full spin.
Introduce the concept of “running the ring” gradually. A mid-level drill is the South African: the athlete starts at the back but already halfway through a turn (facing the sector over the left shoulder), then they take a quick step to the middle with the right foot and complete the throw. This drill gives the sensation of moving through the circle without the initial complex turn. It’s a staple for learning to connect the middle phase to the power position.
Emphasise keeping the upper body relaxed and controlled. Young rotators tend to spin out of control by flailing their left arm or head. Teach them to keep the left arm long but not to yank it early – a cue is “lead with the hips, guide with the arm”. Another is “chin over shoulder” – meaning as they drive out of the back, they keep their head fairly still and don’t whip it around too soon, maintaining orientation.
Footwork drills off the circle can be useful: e.g., have the athlete do a 360° turn on grass repeatedly to find balance, or mark spots on the ground to practice the right foot touching down in the middle and left foot at the front in quick succession (without throwing). Some use a wall or rail for support for beginners to hold while turning, gradually building confidence in the motion.
As the athlete gets comfortable, mock competitions in practice help them apply the technique under slight pressure. Since rotation can be inconsistent, simulate meet conditions (six throws, time limits) to teach them how to handle it. For a youth rotator, still allow some easier or drill throws in between to keep confidence up.
For elite rotators, constant small refinements are key – even they often work on basics like the entry angle (how far across the circle they aim the right foot), the depth of the power position, etc. Coaches will use advanced tools like 3D biomechanical analysis or high-speed video to fine-tune things like whether the thrower is getting the optimal shoulder-hip separation or if their speed across the circle is ideal. Elite training might incorporate special strength elements like overweight implements (throwing slightly heavier shots to build strength) or underweight (to build speed) – rotators benefit from this varied stimulus to ensure they can handle different speeds and forces, which builds a more robust technique.
Mental training for rotation is also something at elite levels: helping athletes develop focus and routine (since the technique is complex, a strong pre-throw routine can centre them). Visualization is often used, getting the athlete to picture the perfect spin and throw.
The clear conclusion is that both techniques have their place and can produce world-class results, but their effectiveness is context-dependent. For male athletes chasing the utmost distances, the rotational spin has demonstrated a performance edge in recent years, whereas for female athletes the glide remains highly competitive and capable of achieving Olympic gold. Biomechanically, the rotation offers a more complex but potentially more powerful way to generate release velocity, which harnesses angular momentum and a longer acceleration path, while the glide provides a simpler, more stable platform to apply one’s strength. The choice between them should be guided by the athlete’s physical attributes, especialliy strength, speed, balance and coordination, and their ability to acquire technical skills.
Crucially, there is no one-size-fits-all answer. As evidenced by champions of both techniques, coaches must make judicious decisions on a case-by-case basis. The glide vs spin question is therefore not an either/or dichotomy but a spectrum on which an athlete might move during their career, potentially starting with glide fundamentals, then transitioning to rotation as their training age increases.
For coaches, the priority is to cultivate the athlete’s potential using sound training principles, whether that means drilling a consistent glide or refining a complex rotation. By understanding the strengths and pitfalls of each style from performance tendencies and biomechanical details to the required athlete qualities and developmental approaches, coaches can better steer their athletes towards success.
