Shotput Information

A shot put circle is 7 feet in diameter.

The sport of shot putting has been around in one form or another for more than 2,000 years. The shot put has been a part of the Olympics since 1896, and is one event in the decathlon competition. Shot putting requires coordination between the upper and lower body and significant upper body strength. Training requires attention to detail and an awareness of the body.

Identification

The sport of shot put involves competitors throwing a 7.257-kg (16 lbs.) metal shot that is in the shape of a ball. The shot is thrown from inside a circle that is 7 feet in diameter, with a toe board in the front.

History

The ancient Greek poet Homer mentions competitions of rock throwing during the siege of Troy. The first established rules for shot put were developed in 1860. The rules originally called for a square that was 7 feet across. This changed in 1906, along with the weight of the shot being set at 7.27 kg. The first female competition using a 4-kg (8 lbs.) shot was held in 1917 in France.

Technique

The shot is held with the base of the fingers, not the palm, in between the shoulder and the neck with the elbow away from the body. It is important to keep the thumb pointing toward the ground. As a competitor delivers the shot, he keep his eyes looking up and pushes the shot away from his neck. The competitor finishes the throw with a flip of the wrist. It is very important to keep the elbow high; lowering it can cause injury.

Glide

The most important part of shot putting technique is the glide, the spinning motion that preempts hurling the shot. Begin at the back of the circle, facing away from the direction in which you will be throwing. Extend the left arm back and the left leg back toward the toe board. All your weight should be on the right leg. Draw up the left knee so that it is even with the right knee but still straight. Let your hips fall, and quickly extend the left leg toward the toe board. Push and then pull the right leg through to complete the glide.

Training

Weightlifting and plyometric exercises are the best combination for improving shot putting. Upper body plyometrics are an ideal exercise for this sport. The basic plyo push is suitable for beginners. This begins in the same position as a regular push up with the weight balanced on the toes and hands. Lower yourself as you would in a traditional push up and then rapidly press yourself back up. Ideally, the upper body should come up above the starting point, with the hands releasing off the ground. A more advanced version of this is the depth push up. Begin with your hands on two plyo boxes or other objects that are six inches off the ground. Push up off the boxes and bring your hands down on the ground, immediately pushing back up to the boxes.

References

• International Association of Athletics Federations: Shot Put - Introduction

Resources

• Youtube: Depth Push Up
• Youtube: Plyo Push Up
• EverythingTrackandField: Techniques for Shot Put
• EverythingTrackandField: Plyos for Upper Body