Tips to Throwing Shot Put

Shot put is a long-standing track and field event that involves throwing a heavy metal ball as far as possible. It is an event that has been around for more than 2000 years. One of the first mentions of the shot put took the form of rock throwing competitions by soldiers during the Seige of Troy.

  1. Glide Technique

    • The glide technique helps you to use your legs to obtain your power. Assuming you are right handed, your left shoulder should face the direction you wish to throw. Your chest should face the throwing area in a perpendicular fashion. As you begin the throwing motion, the left foot should rotate to the center of the ring while your right leg propels you forward. It is important that your upper body stays in a compact, lowered position until the final surge. Powerfully extend your throwing arm as best as you can. By practicing this technique on a consistent basis, you will develop strength in your legs.

    Rotary Technique

    • The rotary technique teaches you to use the power of motion and rotation in your throws. Start with your back facing the direction you will be throwing. A right-handed player will want to rotate to the left while pivoting on the balls of his feet.The overall motion is much like a discus throw. Finish the rotation by stepping forward with the left leg while pushing off with the right. Fully extend the right arm through the throw, maintaining your follow-through pose. Practicing this drill will help you to understand the power of movement and motion in your throws.

    Medicine Ball Technique

    • Stand near a wall and place a medicine ball in one hand. Although the medicine ball will be much bigger in size than a shot put, this drill will develop strength in your arms for the pushing motion. Throw the ball against the wall and be sure to use your legs as well. Always keep your elbow above the shoulder. This drill can also be done with a partner.

    Standing Shot Put Technique

    • This drill helps you to understand the importance of using raw power. You will stay in one spot through the entire throw. There is no rotation involved in this technique. Place the shot put under your chin and get into a traditional putting stance. Lower your body and square your shoulders. Flex your right leg and extend your right arm all in one motion. Extend the right hand as far as possible, and snap the wrist to finish.

    No Spin Shot Put Technique

    • Face the direction you plan to throw. The initial step should be done with the leg opposite of your throwing hand. Keep the elbow of the throwing hand high. As you thrust forward, be sure you throw the shot put with your fingers and not the palm of the hand. When your hand is fully extended after the throw, it should be above head level.