01Step 1: Set Up

  • Start by finding a suitable shot put. The weight of the shot will depend on your age and gender, following the rules of your competitions.
  • Stand at the back of the throwing circle with your feet shoulder-width apart.
  • Hold the shot against your neck, under your chin, using your hand and fingers to support it.
  • Position your feet perpendicular to the throwing direction, with your non-throwing side foot slightly ahead for balance.

02Step 2: The Glide Technique

  • Start the movement by shifting your weight onto your back foot, known as the power position.
  • Simultaneously, move your non-throwing side foot ahead, rotating your hips towards the throwing direction.
  • Transfer your weight onto your front foot, keeping your body low and balanced.
  • As you transfer your weight, drive your non-throwing side foot into the ground and extend your throwing arm forward.
  • At the same time, push off your back foot, driving your body forward and upward.
  • Release the shot at the highest point of your power position, pushing it out smoothly with a flick of your fingers.

03Step 3: The Spin Technique

  • Start by standing at the back of the circle, holding the shot against your neck.
  • Perform a quarter turn using a quick and explosive motion, shifting your weight onto your back foot.
  • Pivot on your back foot, rotating your hips towards the throwing direction.
  • Drive your non-throwing side foot into the ground and extend your throwing arm forward as you transfer your weight onto your front foot.
  • Continue rotating your body in a circular motion, driving off your back foot and pushing the shot out at the highest point of your rotation.
  • Release the shot with a flick of your fingers, maintaining control and accuracy.

Conclusion

Mastering the shot put requires consistent practice, focus, and attention to detail. By following these steps and techniques, you can improve your shot put performance and achieve greater distances. Remember to always warm up properly, consult with a coach or experienced athlete, and work on building your strength and explosive power alongside the technical aspects of the event.

MethodsDetails
Step 1Set up and shot selection
Step 2The glide technique
Step 3The spin technique
track and field
shot put
athletics
technique
strength
explosive power