How To Throw Shot Put Far

Basic Shot Techniques (Learn-Do-Work)by Mark Harsha, Head Coach of Portage Girls High School

Objective One: Shoot Set and Position

Contents

1. Hold the put stroke The stroke is held at the base of the fingers, not the palm. The fingers are slightly spread with the thumb for support. The hand will be bent back to the tilt position when holding the shot. Looks like you’re carrying a pizza.2. Neck position Raise the range above your head. Lower the shot straight down until it’s below your jaw. Push the blow to your neck. Raise your elbows parallel to the floor. Do not force your elbows towards your back. Check that your thumb is pointing down at your collarbone. The palm of the right hand should face the direction of the throw.

Second goal: Make the shot

1. Distribution of footage Eyes on the ceiling. Punch shot far from the neck. Keep elbows high at all times. Lowering the elbow can make the shot feel like a baseball pitch and can lead to injury. Finish the punch with a wrist flip. The left side of the body will be stopped and locked to help form the mass. The left arm will be tucked close to one side of the body.2. The drill bits are used to teach delivery

Wrist Flip – Use this drill to make the right shot.

a) The pitcher will stand facing the area. b) The thrower starts with the throw overhead with the thrower c) The thrower knocks the throw out of his hand

Two Arm Putts – Use this drill to make the right shot.

a) The thrower will stand facing the area. b) Place the stroke with both hands in a cross-chest position. c) Check that the hands are behind the stroke and the thumbs are pointing down. d) Push the shot out with both hands, making sure the elbows are kept high. e) Flip the wrist at the end of the throw. f) This throw can also be made with a medicine ball.

Arm Strike – Use this drill to deliver the arm during the shot.

The third goal: A position of power

1. Body position at source location The thrower will stand perpendicular to the direction of the throw. The foot position should be about shoulder width or slightly wider with the left foot slightly behind the right (toe relationship). The right foot will be perpendicular to the direction of the throw. The thrower needs to be in a healthy position. Power position: The thrower will shift 80% of his or her weight onto the right foot. The thrower will rotate his upper body completely opposite to the direction of the throw. This pose looks like an X from the top. Chest, knees and toes should be in line. The pitcher will place the shot on his/her neck. The left arm will be extended and away from the body with a right elbow relationship.2. Throw from a position of power Excessive exaggeration of foot use in throwing, especially hips. The throwing sequence will be legs – hips – back – arms. Push the dumbbell from right foot to left foot in an upward direction. When driving up with your feet, your right heel (hip) needs to be turned outward. Between your upper body and lower body there will be a contraction reaction. The upper body will start to come around. As your upper body rotates, sweep your left arm around and then hug your body tightly. Stop on the left side of the body to assist in accelerating the shot. Provide the shot as mentioned above.3. Drill used to teach throwing from a position of power

Twist – Use this drill to warm up and emphasize the importance of the leg.

a) Athlete faces the area with toes pointed straight. b) Place of shot in the neck. c) Bend the knee. d) Twist to the right and lower down.Read more: How to make good collegiate ties e) Extend legs and hips then throw as explained in the knee flexion exercise.

1-2 Drill – Use this drill to teach throwers to keep the shot straight to the hip.

a) The thrower in a position of power with a blow to the neck. b) On command “one”, he opens his left arm in the direction of the throw and turns his heel outward. Check that the shot is in the correct position behind the washer. c) On command “two”, the thrower completes the throw effect.