Note:  With some of the illustrations, you will be prompted to download the picture file.  If you want to save it to your computer, go ahead, otherwise you can just open it from its location

The Shot Put

Basic Objective

To throw the shot as far as possible using a side arm "put."  The shot may be putted from the Power Position, the glide or the spin technique.

Rules

You must use a side arm technique and the shot must rest under your chin.  The shot may not be thrown from below the shoulder.  You must begin each throw inside the ring and must end the throw inside the ring.    Click to view illustration of shot ring.  At any time during the throw, you may not touch the top or sides of the toe board.  Click for an illustration of fouls.

Basic Techniques

Holding the Shot

Hold the shot on the bases of your fingers.  You can put your fingers together for more power, or spread out around the shot for more control.  (The latter recommended for beginners)  Click to view an illustration.  Rest the shot under your chin or on your shoulder at the base of your neck.  (I recommend holding it at the base of your neck, it helps prevent the shot from slipping)

The Standing (or Power) Position

Stand with your feet shoulder-width apart, perpendicular to the toe board.  Twist your upper body to the right so that you are facing the back of the ring.  Hold your left arm out in front of you.  Now drive with your legs and hips, followed by your torso and your left shoulder.  Use your left arm to guide the path of the shot.  (Releasing it higher gives it more distance)  Also use your left arm to help drive your right shoulder.  Release the shot with your chest facing outward (tall and proud!) and your fingers snapping the shot out.  It is important that you allow your right arm to extend as far out as possible.  To help accomplish this, don't watch where the shot goes after you release it.  You'll get more distance if you don't because it will allow your arm and shoulder to go further out.

The Glide

Flex your right leg and lower your upper body close to horizontal.  Click for an illustration of foot position.  The left leg should be back behind you.  Kick your left leg back and have your right leg drive you toward the center of the ring. (The upper body should stay low while doing this.)  Click for an illustration.  At the end of the glide, pull the right leg in under your body and place your left foot in position at the front of the circle.  (This should look familiar as it is the Power Position.)  Click to see an illustration.  Put the shot as you would from power position.  It is important to do this in one fluid motion so that you won't lose momentum and speed, crucial parts of the put. 

Click here to view a glide progression

The Rotary Technique

I will post this later!