Shot put handbook 2

Shot put handbook 2
Written by: Jeffrey Koelewijn from Holland

Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power

Foot placements in the beginning of the throw:
With the rotational shot put:
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Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
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Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
 The leg is almost fully extended
The pole vault method
 Where the leg is bend a little to quite a lot
 and while throwing extends again


Tip: Do stability exercises
      Especially with the glide


Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm, elbow positions throughout the throw
 With the rotational the elbow is lifted slightly by bending
 the body while going to the throwing direction just before the power stance is taken
 where the elbow goes to a lower position again
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release


Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance


Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork


Technique times of professional shot putters:
The time starts right after the wind up until the implement
leaves the hand
Gliders:
around 0.75 seconds to 0.90 seconds
Rotational shot putters:
around 1.15 to 1.45 seconds


A glide technique:
While gliding thrust the left elbow or non throwing arm elbow
backwards and after that back to in front of the body again
asuming a powerstance


Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul