How to Throw the Shot Put
Erin Suhonen
Throwing the shot put is a very popular event in track. It consists
of throwing a metal ball as far as you can. It's an event that
takes many years and hours of practice to have success. I've been
throwing for 9 years and this page is a little on what I've learned
along the way. Depending on your age and sex the size of the shot
put differs. If you're
a
girl
you
will
throw one that is 4 kilograms, the size doesn't change for women.
High school boys throw one that's 12 lbs, while
in college it moves up to 16lbs. There are two main techniques
that people use.
We will
focus on the
glide. Technique is probably the most important thing for a shot-putter.
These are the basics for any beginning throwers.
Warm-up
The first thing that should be done is a good warm-up. For this one
might choose to run 800 meters or more, or do plyometrics. It's
not important
what you do, you just need to make sure that your body temperature
is up and that your muscles are loose.
After the general
warm-up do a more specific warm-up. This can be done in many
different
ways. One such way is by taking the shot-put and throwing it
as high as
you can behind you. Another exercise is standing in the front
of the circle and doing standing throws, which is basically
just throwing it without moving your legs. It warms up the
sport specific
muscles
that will be used.
The Circle
This is how the circle is set up. You will start with your back
towards the lines which is the direction that you will throw.
The lines are marked to make the measuring of the throw easier.
The
Throw - In Three Parts Setting it up and the Glide
What you want to do is stand
so that you're facing the opposite direction that you are throwing.
Place the shot-put on the neck
right by the jaw line with the elbow bent. Some say that
the protrusion on the back of the jaw bone was what God made for
the shot putters
of
the world. The shot put should never come off the neck until
the release
or
it will
be
disqualified. Next,
bend down so that the right leg (if you're right-handed)
is
at a 90 degree angle and the other leg is straight out behind.
This sets up the glide. Stay
low and drive across as much of the circle as you can
using your legs to push you. You're legs will land so that
they are still facing
the back of the circle in a heal-toe position. Now you're set up for
the power throw.
Power Throw
You first will begin this
by pivoting your right foot while moving your hips towards the front
of the circle. Torque is the important factor. You
want your hips
to move forward before your shoulders do creating torque
that
will turn into power. Once you feel the stretch in your
side you can start to bring your shoulders around. To bring your
shoulders around you want to swing your left arm forcefully so that
you get a whiplash sort of effect. Since the hips are already in
front of the rest of your body you want to
come
up
and over them. Release
Stretch out your
arm so that the shot leaves when
your arm is at its longest spot, giving you the most time
to push against it. The very last moment that you have the shot in
your hand you want to flick your wrist to add a tiny bit more of
momentum. Also, make sure to look up and end with your chest in the
air to give the
throw
good
height
making
it
travel
farther.
After the shot leaves the hand you will have to switch your
feet and turn
back into the circle as to not fall out of it and be disqualified.
Congrats........ you now know how to throw the shot put!
Cool Down
After throwing do a cool down and stretch so that your
muscles do not get tight and an injury occurs. Jogging is a good
cool down, or one could try to relax by doing Yoga. Anything
to get the heart rate down and to still stay loose.
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