Gotcha.

When I do sprints, they're also very short. I do stuff like put a shoe on the ground and then 15 yards away put another shoe on the ground. Accelerate fast from the first shoe, then decelerate and touch the second shoe, then accelerate AFAP back to the first shoe. Stuff like that. Works for me. Mike told me that his coach had him do 100's and 220's when he was training for discus with his eyes on the Olympics.

Regarding drilling...gonna show you a super-great, super cheap substitute for that traffic cone. Get two of these. You can buy them pre-loaded with sand or you can fill them yourself...which is what I did. Load one up to about 8 pounds. Load another one up to about 20-25. Then drill WFD and hammer like a crazy man. The 8 pounder is for exactly what the traffic cone is for. The 20-25 pounder is starting to feel like a "real" weight.

http://www.vsathletics.com/product.php?xProd=516

Here are some drilling videos that you might find useful.

A. LWFD first turn drill. I swear, if you can do the first turn of a two-spin...1.) just replace your feet and 2.) hit the power position in the back, balanced and 3.) with 60% of your weight on the back leg and 4.) a good amount of bend in your knees..

If you can do that, and then NOT STAND UP as you move into the second spin, then the rest of the throw just sort of happens.

First spin..turn and drop, and then single spin throws. Do these with both the light powerball and the 20-25 pounder. They're soft, they won't trash the grass in the backyard or in the park, even when it's wet.

http://www.youtube.com/watch?v=eCf3mtMfHmo

Greg Hadley...has LOTS of good videos on YouTube, BTW...showing off core crushers, which I honestly think is THE EXERCISE for a big LWFD and HWFD. I do ' em with 180 lbs. 3 x 8.

http://www.youtube.com/watch?v=Zv-RQ...eature=related

How Greg uses the powerball for drilling/exercising hammer winds. I do this too, btw.

http://www.youtube.com/watch?v=asR-j...eature=related

two-spin drills with the powerball - throw up against a wall somewhere, or at the park. Heck, throw a few while the kids are playing soccer.

http://www.youtube.com/watch?v=TN3s6qMfwYs&NR=1

There are also "indoor" shot puts..or "soft" shot puts. They're not the same thing as throwing a stone but it's not THAT different. You can heave these things up against the house, in the driveway and you won't ruin the garage door, especially if you get a 12 pound or 6K shot rather than the 16. They will put divots in wet grass, but somewhat less than an iron shot. They are not cheap, not by any means but if they let you drill in the driveway, then they might be worth it. If you're a rotational shot putter/stone thrower then VS Athletics also sells a halfway reasonable throwing shoe that it worth it's weight in gold, in terms of saving your knees.

http://www.vsathletics.com/product.php?xProd=462