Shot Put tips & tricks on technique

                                                                                      Deur: Alicia Bruwer, VSAAV Vlak III 

Holding the shot

• The shot is held at the base of the fingers, not the palm
• The fingers are slightly spread apart with the thumb for support
• The hand will be bent back in the cocked position when holding the shot

Neck placement

• Raise the shot above your head
• Lower the shot straight down until it is under your jaw
• Push the shot into your neck
• Lift your elbow parallel to the ground
• Check to see that your thumb is pointing down towards your clavicle
• The palm should be pointing towards the throwing direction

Delivery of the shot

• Eyes to the sky…
• Punch the shot away from the neck
• Keep the elbow high at all times.
• Finish the punch with a flip of the wrist
• The left side of the body will be stopped and locked to help form the block
• The left arm will be tucked close to the side of the body

The Power position

• Body position in the power position
• The thrower will stand perpendicular to the throwing direction
• The feet position will be shoulder width apart or a little wider with left foot slightly behind the right foot (toe heel relationship)
• The right foot will be vertical to the throwing direction
• The thrower needs to be in an athletic position
• The thrower will shift 80% percent of his/her weight onto the right leg
• The thrower will twist his/her upper body completely opposite the throwing direction. This position from up above will look like an X
• The chin, knee and toe should be in line with each other
• The thrower places the shot into his/her neck
• The left arm will be extended and out from the body with a right angle relationship to the right elbow

Throwing from the power position

• Sequence of the throw will be legs – hips – back – arm
• Push the weight from right leg to the left leg in an upwards direction
• When driving up with your legs your right heel (hips) needs to be turned out
• There will be a stretch reflex reaction between your upper body and lower body
• The upper body will start coming around
• As your upper body comes around sweep the left arm around and then bring it tight to your body
• Stop the left side of your body to aid in accelerating the shot
• Deliver the shot

The Glide

Body position in the glide

• Stand at the back of the ring facing away from the throwing direction
• Place shot against your neck
• Put your body in an athletic position facing away from the sector
• Extend your left arm out – relaxed
• Extend the left leg back towards the toe board
• Most of the body weight should be on the right leg

Gliding into the power position

• Tap your left leg for balance
• Draw up the left knee even with the right knee
• Do not allow your left leg to curl behind the right leg
• Violently extend your left leg towards the toe board, do not lift up with your back
• Push and then pull your right leg underneath you, it will look like the last part of your body leaving the circle is your right heel

Bibliography

Silvester, J. (2009). Complete Book of Throws. New York: MF Sport Publishers.