Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
The shot put circle also has a block normally made out of wood
but sometimes made out of plastic which is mostly less good.
The circle is normally made out of concrete with a metal ring
but a very few rings are made out of wood.
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Go from low or medium low and bend(bend knees) to high and extended
If you start pretty low do squats to increase upward power
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
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Throwing angles:
The throwing angle should be around a 35 degree to a 45 degree angle
Using the right angle can result in further throws
Chin angles:
Don't look down while throwing
-Looking down while throwing will disrupt
the kinetic chain
The chin should have a slight upward angle when the throw is made
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Tip: Do stability exercises
Especially with the glide
Get comfortable in the glide begin stance
With and without the implement
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
An interesting way of training:
Focus on;
Balancing
The push off
The kicking or swaying motion
Getting in to the powerstance
The throw
And combine all of these
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
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Some shot putters block against the blocking block in the circle
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
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
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
And combine all of these
Check out the biomechanics of the shot put
IMG_6219
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand.
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Shot put world records:
Outdoor: 23.12 m
Indoor : 22.66 m
Both done with the rotational style
The furthest indoor glide throw is 22.24 m
The furthest outdoor glide throw is 23.06 m
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
Good technique a lot of explosive power and good and fast speed equals a far throw
Muscle memory also plays an important role
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Hang power cleans
Hang power snatches
Jerks
Heel raises
Front yoke walk
Very good for the upper body
The bar is hold on the front not on the back
I'd advice to start with low weights
Lunges
With very low weights
Plate twists
Don't throw the plate that's another exercise
Arm holds
Hold a plate in front of the body with extended arms
Hold two dumbells side ways at shoulder height with extended arms
Do box jumps and rocket jumps without weights
A weight vest could be worn though
Do sprint starts
Especially for the glide for a better and faster start
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Tip:
Also do flexebility training
Do leg flexebility training for the glide
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
Throw as explosive as possible with good technique
And enjoy throwing
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