Shot Put




Hi Everyone,



Sorry for the late blog post today. I am in NJ at an awesome coaching and business seminar. I always invest in my education so I can bring the most up to date and best content to all of you.



I love you guys and appreciate so much that you come here to read this blog and watch my videos.



Make sure you sign up to the newsletter over to the right————————->



This seminar has given me so many new ideas that I will be releasing on Sunday when I send out my weekly newsletter.



Make sure you sign up. I hate spam and don’t send things every day. The people who have already signed up know that what I share is 100% free information that is beneficial for your training and coaching.



On to today’s blog post and video. Today is all about staying low in the middle of the glide shot put and keeping your throwing trajectory at the correct angle.



In beginners, there is a lot of emphasis on using the entire circle and getting your body moving backwards super fast and low.



This sometimes causes a “hump” in the middle of the throw and knocks the smoothness and trajectory out of whack. Watch the video below to learn more.






So there you have it. You need to start a little higher until you get the idea about sucking that leg under you and keeping the back low. Once you get the idea, you can start to lower your body position every so often until you are able to produce the most power to that throw.



Sunday I will be sending out that weekly newsletter to everyone on the mailing list. If you aren’t on that list, you will seriously be missing out on some huge announcement.



Talk to you on Sunday.





Coach Matt Ellis





Hi everyone,



Today I am going to a local high school to talk to their wrestling team about training this fall at Primal. As I was thinking about what I am going to say, it dawned on me.



Wrestling season here in RI is only 11 weeks away. That means indoor track season is only 11 weeks away.



That’s not a lot of time. If you haven’t been throwing or practicing your technique, you better start soon.



If you haven’t been lifting or doing any weight room training, you better start ASAP.



If you haven’t even thought about throwing since the end of track season last year, you are WAY behind.



Get on it. I have a great book launching this weekend that is a complete off-season training routine for throwers. Lifting, plyometrics, and grip training.



All laid out for you. All you have to do is follow along step by step and write down your results.



Stay tuned this Sunday for the official announcement to the newsletter recipients. If you haven’t signed up for the newsletter, you better get on it.



Today’s post and video is all about using the entire circle for the glide technique. I always see beginner throwers, guys and girls, being told by their coaches to start all the way in the back of the circle.



I’m talking freshmen girls who are only 5 feet tall. Shorter guys who can only glide through half the circle. And the coach wants their toe all the way up against the ring?



It’s not fair, it’s not realistic, and it is actually hurting their distances and their throws. Watch the video below to learn more.






So there you have it. I am traveling this weekend down to New Jersey for a clinic. Even though I am leaving late tonight, I will still do a blog post for you tomorrow to make 5 for the week.



I love doing these posts and helping out throwers. Make sure you spread the word to the throwers you know. Like the YouTube videos on Facebook, ask your questions, and click the Facebook “like” button to the right.



I hope I get to answer your questions soon on this blog.





Coach Matt Ellis





Hi everyone,



Thank you to everyone who voted for me last night as one of the Fitness Industry’s Top Rising Stars.



I didn’t win, but I did get 17th out of about 60 top names in the fitness industry. Many of these names have been at it a lot longer than me and work at facilities with thousands of members. Cracking the top 20 is a huge honor.



I appreciate your help with this and promise to continue providing all of you with the best track and field throwing and training material possible.



Today’s video is all about speed. Speed is 100% necessary to have longer throws. The faster you can move in the circle or on the javelin runway, the further you can throw, right?



Not necessarily. Check out the video below to learn why too much speed can sometimes be a bad thing.






Speed can sometimes hurt your throw, especially if you are not ready for it. If you are just learning the proper form and technique, adding a lot of speed will throw off your timing, balance, and coordination. Your form will be bad and your throws will suffer.



Make sure to add in speed gradually and don’t get crazy.



Acceleration is the key. The idea is to reach your top speed at the very end of the throw. Start moving at a medium pace, accelerate in the middle of the throw, and finish off the release as fast as you can. Your form won’t be sacrificed and you will have longer, more consistent throws.



In the next 48 hours I will be releasing my new book, “The ULTIMATE Off Season Training Program for Throwers.” I didn’t hold back when I was writing this so I could give you the best information possible on how to get stronger, more powerful, and more explosive for the start of track season.



Indoor track starts up in about 3 months. This is the perfect opportunity to focus your training and get prepared. If you don’t have a plan to get yourself to the top strength and power by track season you need to get a copy of this as soon as it comes out.



How do you find out when it is available? Enter your e-mail address above and you will be put on a list to receive word as soon as the book is available for download.



Hope to hear from you soon.



Coach Matt Ellis





Happy Wednesday everybody,



If you haven’t done so already, please read this post. I am honored by this nomination. More details are coming and I will get you all the links and information as I learn more.


Learn More Here



On to today’s post. You know, every so often a new throwing sensation hits the web that gets people talking. It could be a new style of throwing or a young phenom who is breaking all the records.



Typically it is a video that gets forwarded around and posted on all the message boards and Facebook. I remember a few years ago it was a girl who threw shot put out of a cartwheel maneuver. It was crazy to watch but the girl had a good idea.



Recently I received an e-mail from a coach who was asking about the technique of a girl named Avione Allgood. I had never heard of her or saw videos so I took to the internet to learn more.



I found one video of Avione throwing shot. Her technique is a little different but you can’t argue that it works and allows her to launch the ball.



This coach who e-mailed me stated he was considering teaching this style to one of his athletes and wondered what I thought. He also wondered if I though this style would allow her to have long tern success or if it was limited.



Check out the video below for my response and a little lesson on sticking to the basics.






So there you have it. You can see why this athlete is stirring such a buzz in the throwing world. Her technique is a little different but all the basic building blocks of a solid throw are there.



She accelerates her body and the ball. The shot stays at a smooth increase all the way from the back of the circle to the release. Her power position is solid and she has great footwork.



Very solid technique from a great thrower. No wonder why the ball goes so far!



Now, will this technique be able to get her to her full potential? I don’t think so.



I don’t think it is as solid of a technique as the rotational or the glide. I wouldn’t suggest anyone stop their training and do a 180 and start learning this style.



This style works for her because she has solid mechanics and she has the fundamentals of the technique down pat.



I’m not going to say it’s wrong or right. It works well for her, so she should keep doing it.



Check back in tomorrow where I will have a new video on lower back injuries and how to prevent them. Make sure you “Like” Primal Athlete Training Center on Facebook and let your friends, teammates, and coaches know this is the place to come to have your throwing and training questions answered on a daily basis.




Coach Matt Ellis











Happy Wednesday all you dedicated throwers and committed coaches.



Today’s post is a very meaningful one for me. It’s about a problem I had FOREVER when I was in college. I would always over rotate in the discus and my power foot would land way over into the left half of the circle.



After I got out of college and started training and coaching throwers, I realized it is a much bigger problem than I originally thought.



It all stems from the ability to shift weight and change direction.



You see, the discus is not a spin. It is a turn and drive. Your feet trace the outline of a messed up looking question mark or a funky ice cream cone.



It’s a little hard for me to explain it to you in type, so check out the video below to see the error and a great way to correct the problem.




As you can see, this is a big problem. I guarantee more than half of the throwers reading this post have had this problem at one time. Maybe you are having this same problem right now?



I have a favor to ask all of you. School is starting back up all around the country. Football games are starting soon and before you know it, winter sports will be starting up.



Hey, that’s only 3 months away.



Throwers all over the country are wondering what they should be doing before the season to get prepared. Many athletes just like you will be led down the wrong path and will do all the wrong things to get prepared.



Don’t let that happen. Forward this information to throwers and coaches you know and make sure to “like” Primal Athlete Training Center on Facebook. Click the “like” button on the right.





Coach Matt Ellis



Hey everybody,



Like I mentioned yesterday, there are a lot of throwing questions for me to answer and I will be making videos for the best questions that were sent to me by e-mail.



But before I get going on those questions, I need to follow up on a post from Friday. Friday you read about the glide shot put footwork and whether you should land with both feet at the same time in the power position.



There was some confusion and I don’t think I made myself clear enough in the video. So I wanted to take a second to clear up some of the confusion and answer the same question when it comes to the rotational shot. Watch the video below to learn more.




So as you can see, landing with both feet at the same time is not the way to do it. You need to land with the blocking foot touching the ground a split second after your power foot.



This will allow you to come out of that low, crouched position a little easier without sacrificing the ability to keep your weight back.



This was a great question. You can carry over this technique into the glide shot and the discus technique.



Until tomorrow, keep telling your friends, teammates, and coaches about The easiest way?


Click on the Facebook “like” button to the right of this post.


Keep those questions coming. See you back here tomorrow.


-Coach Matt Ellis





What’s up everybody,



Happy Friday. Got a great post for all of you today.



xOjavaOx posted a great question on one of my YouTube videos about landing in the power position.



One of my athletes is having this problem right now. This question couldn’t have come at a better time.



When you explode out of the starting position in the back of the shot put circle and land in the power position, should your feet hit the ground at the same time?



The answer might surprise you. Yes and No. Check out the video below to learn more.




Please keep spreading the word about 5 days a week I update the site with blog posts and videos.



No other website dedicated to throws training and conditioning is taking the time to do this for you.



Make sure you check back every day and subscribe to the newsletter on the right. I don’t send out spam or any other junk to your inbox. Just pure training and conditioning information.



Hope to hear from you real soon.



Coach Matt Ellis



Happy Wednesday Everybody,


Coming at you today with some shot put coaching and technique work.


I can still think back to my high school coach and something he always said to the new throwers. “Elbow up.” This was the verbal cue to keep the elbow of the arm holding the shot up high and away from the body.


The reason why the elbow needs to be high is because it keeps the shot on the proper path as you extend your arm, flick the wrist to the side, and push that ball as hard as you possibly can.


Many athletes are taught this on day one and it becomes a good habit. Many athletes are never taught this and it can lead to major form issues and possible injury.


Check out the video below. I received a question on SI joint pain and the relation to that and keeping the elbow up with a good release. An awesome question and the answer is below.




As you can see, keeping the elbow high when you release the shot is imperative. It needs to happen.


Many international competitors who glide keep the elbow low near the hip when they start the glide. If you look closely, the elbow is up at the release so they can get the optimal push on that shot and a huge release.


Make sure you are doing this when you go out to practice later today.


Also, keep telling your friends, teammates, and coaches about School is only a few weeks away and track will be starting before you know it. Keep checking back in to every day to learn more about the throws and improve yourself on a daily basis.


See you back here tomorrow.

-Coach Matt Ellis


Happy Monday Everybody,


One of the oldest ways of training for the throwing events is to use overweight implements. For years throwers have been using different weight shots, discuses, hammers, and even javelins to improve their throws.


And it makes total sense. Using a 16 pound shot put will make it easier to throw a 12 pound, won’t it?


Well, yes and no. Check out the video below to learn more.




As you can see, the use of overweight and underweight implements can be advantageous to your throws, but only if used properly.


Make sure you don’t overuse them. Once a week, 15 throws, just to add some strength to the movement. Same goes for underweight implements. One day a week, 15 throws. This will add speed.


Just don’t overdo it. Using the overweight and underweight implements too much can throw off your release angle, timing, balance, and rhythm.


This was a great question that was left here on the website. Make sure to leave your questions here on the website and I will answer them in a future video.


Keep spreading the word to your friends, teammates, and coaches about Let’s make Primal the place where throwers and coaches can come to improve their throws on a daily basis.



Coach Matt Ellis



Hey everybody,


Well, it finally happened. After years of having people ask me if I throw with the “Powell” technique or the “Wilkins” style, I lost it.


The other day someone commented on a YouTube video that I should just “Admit” my technique is the same as John Powell.


Pretty much accusing me of stealing my technique from John Powell.


Funny thing is, the only person who throws like John Powell is John Powell.


Watch the video below to learn more. This has already gotten a lot of views and a lot of comments. Please let me know what you think.




A comment on YouTube made the best argument. Look at Christian Cantwell. Guy is one of the best shot putters in the world. Look at his form.


Straight legs in the back. Stands pretty upright in the power position. According to all the “experts” he shouldn’t be throwing as far as he is because he doesn’t resemble Oldfield or Barnes.


But Christian and his coach understand that he is hitting all the right spots, he is separating his body correctly, uses the right leverage, and launches the ball.


Tell him he is doing it wrong.


I didn’t think you would.


See you Monday,

Coach Matt Ellis