How to Prepare for Competing in Shot Put

The shot put is among the most physically-demanding events in track and field. It requires a powerful base, strong upper body and a commitment to perfecting the motion. While it may seem an athlete is simply throwing a heavy sphere, great skill that is acquired through hard practice and dedication is required.

Things You'll Need

  • Rubber Shot put
  • Barbell
  • Bench
  • Weights
  • Dumbbells
  • Medicine Ball
  • Athletic Shoes
  • Video Recording Equipment
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Instructions

    • 1

      Weight training is a "no-brainer" for an event like the shot put. A program that centers on power leg workouts -- squats, front squats, lunges, dead-lifts and cleans -- is necessary for generating the type of power needed for throwing the shot put. Additional exercises to focus on include those that target the front deltoids, such as the seated overhead presses and military press. Also include exercises that are designed to increase upper body strength as well as a chest workout, using the incline bench, incline dumbbell flies and dips.

    • 2

      Endurance training, consisting of wind sprints as well as distance running, increases lung capacity and overall cardiovascular fitness. While the shot put is not among the running-dominant components of track and field, including cardiovascular activity in your workouts will only help you improve.

    • 3

      Practice separates those who are prepared from those who throw like it is the first time they ever picked up a shot put. Whether you are practicing with a regulation shot put outdoors, or indoors with a rubber shot put, or even in the gym with a medicine ball, nothing benefits you greater than perfecting the motion of the throw.

    • 4

      If you have access to a room with mirrors, you can benefit greatly from watching yourself move through the motion. When a mirror-filled room is not available, having someone watch you as you throw can reveal hitches in your throwing motion. Videotape yourself throwing and use that to evaluate the throwing motion as well as to address problems with your throw.

    • 5

      Setting goals is important, because they force you to reach farther than what it is comfortable. When preparing for a particular meet, find out what the average throws have been in the past and set a distance that you want to reach there. Try to increase your present distance incrementally to meet this new distance, realizing that minor improvements often make the greatest difference.