Shot Put Instructions

Throwing the shot put is a track and field event where athletes use their strength and agility to generate an explosive and powerful movement to propel a shot or steel ball for distance. To be successful at this event, an athlete will need to have proper technique and timing. Maintaining a regular training schedule including strength building will help you throw the few extra inches needed to compete for first place.

Things You'll Need

  • Shot
  • Shot put ring
  • Field
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Instructions

    • 1

      Start by entering the shot put ring with your shot in hand. Hold the shot more with the base of your fingers and not in the palm of your hand. Use your thumb and little finger for support with the middle three fingers slightly spread and palm facing up.

    • 2

      Stand at the back of the ring with your back towards the throwing field. Put most of the weight on your right foot (for right handed throwers). The right foot should be flat. Place the shot on the right side of your neck below your jaw. Keep the throwing elbow below the shoulder.

    • 3

      Lower your weight by bending your knees and getting into a couching position with most of the weight on your right leg. Keep your left leg close to your right leg with left toe barely touching the ground for stability. Relax your left arm and extend it out by your side for balance.

    • 4

      Allow your hips to drop into a low seating position. Drive with your right leg and vigorously extend the left leg up and out towards the toe board. Transfer the power in an explosive manner up from your legs and body to your throwing arm as your body starts to turn sideways.

    • 5

      Thrust your throwing arm up and out towards the field as your hips start to open. Keep your elbow up and with a slight snap of your wrist, release the shot and push it out into the field. Finish by facing the field. Maintain your balance and avoid stepping on or over the toe board as this will result in a foul and the throw will not count.