Coach ,

It was just under a year ago I had the pleasure of meeting Coach Jim Aikens at the Illinois High School Track and Field Coaches Clinic. 

I sat in the audience like so many others and was captivated at the simplicity and strategies he developed over an illustrious 30 year career. Over the course of the weekend our interactions grew deep conversation over the art of developing a high school thrower.

Today I’m going to share with you the best 4 step approach to teaching a first time thrower the basics of the glide technique. 

Step 1 Wall Glide

Establishing positions is crucial in learning to glide. Facing backwards and being unable to see exactly where your body is headed can be intimidating for new throwers. The safety and security of wall support and using the wall to leverage positions helps new throwers feel out these positions.

Link: Wall Drill 

Step 2 Chair Drill 

Once you’ve established several basic components of body position and timing it’s time to move on to a more dynamic action. Coach Aikens starts with the two-handed chair drill and progresses that drill into a one-handed chair drill shown below. Using a single arm to hold onto the chair gives the athlete an opportunity to develop the fine motor skills of holding a shot or positioning the throwing arm in preparation to strike. The support of the non-throwing arm allows the athlete to have the confidence and leverage from an assistive object.

Link: 1 Handed Chair Drill 

Step 3 Glide and Stop Drill 

The next step involves removing the support and forcing the athlete to create the movement with the assistance of a push off a wall or chair. This is a common starting drill but when used in sequence becomes much better faster. I like the glide and stop personally because the athlete immediately begins to look for certain positions and relate them to how the entry may have affected the ending foot or torso positions. Spending time in an isometric position during the stop landing also gives the athlete a better proprioceptive map of their positions in space.

Link: Glide and Stop Drill 

Step 4 Glide With No Stop 

Once the athlete begins to understand and connect double support positions at the front of the circle. Then as coaches we must give them opportunities to throw a variety of implements on glides without stopping. These early opportunities provide many chances for coaches to look at natural leverage positions on delivery and review film of athletes when they make errors you’ve developed in the first three patterns. The best way to get a new thrower better at throwing is to throw.

Link: Glide and No Stop Drill 

Of course the road doesn’t stop here. However, I feel all glide athletes should start with these four steps that Coach Aikens has outlined. The beauty of a process is that everyday is a chance to improve and develop on the previous day. These drills should serve as a foundation and steps for each athlete to build on. I appreciate the skills and drills I’ve learned and continue to learn along the way from Jim Aikens.

Always be growing,

Coach Rathke and the T&F Community of Coaches helping Coaches