01Equipment and Set-up

  • Find a suitable shot put. It should be made of metal and meet the weight and size requirements according to your category and gender.
  • Choose a safe and flat surface for the competition or training area.
  • Secure your chair to prevent any movement during the shot put.
  • Mark a throwing area within the competition or training area, indicating the starting line and sector boundaries.

02Seated Position and Posture

  • Sit with your back straight and feet firmly planted on the ground.
  • Position the shot put on your shoulder.
  • Hold the shot put in a comfortable and secure grip.
  • Maintain a balanced and stable position throughout the throw.
  • Avoid leaning too far forward or backward.

03Shot Put Technique

  • Begin the throw by pushing off with your legs and generating momentum.
  • Extend your throwing arm forward while keeping it close to your body.
  • Release the shot put with a smooth and controlled movement.
  • Follow through by extending your arm and maintaining your balance.
  • Focus on accuracy and distance rather than speed.

04Training and Conditioning

  • Work on strengthening your upper body, especially the shoulder and arm muscles.
  • Include exercises that improve core stability and balance.
  • Practice shot put throws regularly to enhance your technique and timing.
  • Consult a coach or sports specialist for personalized training programs.
  • Maintain an overall fitness regimen to support your shot put performance.

Conclusion

Sitting shot put is an exciting and challenging sport that allows athletes with mobility limitations to participate and excel. By following proper techniques, training consistently, and maintaining good form, you can improve your performance in sitting shot put. Remember to consult with experts and coaches for personalized guidance and support.

MethodsDetails
Equipment and Set-upFind a suitable shot put, secure your chair, and mark the throwing area.
Seated Position and PostureSit with a straight back, position the shot put on your shoulder, and maintain balance.
Shot Put TechniqueGenerate momentum, extend your throwing arm, release smoothly, and focus on accuracy and distance.
Training and ConditioningStrengthen your upper body, improve core stability, practice regularly, and seek professional guidance.
sitting shot put
paralympic sport
athletics
adapted sports