How to Coach the Shot Put

The shot put is traditional sport that involves throwing a spherical ball as far as possible from within a 2.135 meter circle. The thrower initially stands still within the circle, holding the shot on the shoulder near her chin. The athlete then turns, while extending their arm in order to heave the shot outward for distance. Coaching the sports requires acute understanding of the techniques involved in throwing and moving with the shot. A passion for coaching this sport will help you teach it more effectively.

Instructions

    • 1

      Learn the rules of shot put. Know that the shot has to land within a 40-degree area radiating from the front of the starting circle, and that the athlete has to finish the movement in complete control.

    • 2

      Understand the different techniques of the sport, about the leading athletes, where shot put competitions take place and build links with local sports clubs that take part. In doing so, you can coach to a higher level and build up a reputation in the community.

    • 3

      Find an athlete to coach. Place advertisements offering your coaching services in fitness centers, online or in local shops.

    • 4

      Speak directly with the athlete and find out why they want coaching and what their goals and aspirations. This will help you determine if they are committed to learning and a healthy, athletic lifestyle.

    • 5

      Work out a training schedule. Begin by writing a list of the different areas to develop so that the athlete can work toward the appropriate build and skills to compete in the shot put. For example, Brian Mac, a performance coach with UK Athletics, on his website lists strength, power, agility, cardiovascular endurance and coordination are listed as essential components being a successful shot-putter.

    • 6

      Design exercises to match the components defined in Step 5. For example, for muscle endurance, rowing or cycling is suitable. Balance can be improved through gymnastics.

    • 7

      Meet twice a week with the shot-putter and work through the planned exercise drills. Do this according to the schedule. Encourage and motivate the athlete by pointing out his strengths, and continue to push him forward and encourage him if he is struggling.

    • 8

      Build shot put techniques into the schedule. First teach the grip. Get the athlete to stand with her feet a shoulder-width apart, holding the put between the ends of her three middle fingers and on top of her thumb and little finger. It is then held under and to the side of the chin, with the elbow pointing upward and outward.

    • 9

      Work on the athlete's shot put stance. Look at videos of athletes at the Olympics performing the shot put. Watch how they stand and make note of their strengths and weaknesses, then transfer these to your athlete to help him learn more effectively.

    • 10

      Continue to build up the strength and shot put techniques that the athlete is learning during the training sessions. Make sure the athlete also practices in his own time to speed development.

    • 11

      Enter the athlete into local competitions once they are capable of performing at a competitive level. Work toward success at these competitions; afterward, decide what the athlete's weak points are. Then, amend the schedule to reflect this and work on improving the weaknesses.