As the shot is being put with the right hand, the left elbow will be pulled back toward the left hip to further help with the squaring up of the shoulders to the throwing sector. Good for glide shot, also good for rotational shot and discus. World class shot putters are born with a great arm much like a the skinny baseball pitcher that can throw a 95mph fastball. Since the objective of shot put is to quite simply throw the shot as far as possible, it is important that all of the phases and technical aspects provide the optimal movements which will aid in this objective. The shot put competition for men has been a part of the modern olympics since their revival in 1896, and womens competition began in 1948. The feats i have seen with my own eyes and heard anecdotally from coaches during my decade as a high level shot putter, could fill a book. A loss of balance can cause deterioration in the acceleration and reduce the application force on the ball. Throwslab is the leading throws club in california. As the right leg is finishing its extension and the hips are squaring up to the throwing sector, the.
The shot put is a track and field event involving putting pushing rather than throwing a heavy. The shot put is a track and field event dating back to greek times. We have produced 18 d1 athletes, resulting in 58 shot put and discus titles over the past 6 years. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. In the event of a tie, the winner will be the athlete with the nextbest effort. The boards inner edge should align with the inner edge of the circle. He had to move to the local high school for several thousand fans. Beginners should start with a light shot, between 4 and 8 pounds 1. Shot put is often included in high school and college track and field events as well as amateur and professional competitions and. How to make a basic shot put, hammer, and discus circle. Shot put learn by doing basic technique for the shot put by. A shot put area features a circleshaped throwing circle, from which an athlete makes a shot put throw. New jersey shot put star nick vena rewriting record books. Constructing a shot put area isnt difficult, but it takes some patience and the assistance of a couple of friends.
Requiring a mix of technique, muscle and focus, this highly competitive event is difficult to master. It requires strength and sound footwork during the approach. Although shes been a weightlifter for years, she has learned the importance of throwing technique over brute strength. It consists of two parts equipped with handles to facilitate transport and storage.
I prefer using plywood that has a finished surface, which will be the throwing surface. In this chapter, we will learn the most fundamental aspects of shot put throw. From the basic biomechanics of throwing to indepth information on the discus, javelin, hammer, and shot put, complete book of throws brings it all together to improve your techniquesand your. If you are looking for a complete basic idea on how to throw shot put and have no clue, then this book might help. Analysis of shot put throw nikala westbrook kin 417. 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. Almost any thickness can be used, but thicker plywood tends to work better as it seems less prone to warping. Nicks most recent accomplishment was throwing the 6k. Just make sure if you do it this way, the 2 smooth sheets are underneath the 2 that have the circle cut in it, as that is now your throwing surface. One of the most respected and knowledgeable throws coaches in the sport, he has held coaching stints at several universities. One of my favourite shot put drills to use when coaching young athletes is what i call the shot put slam. Portable platform for indoor shot put manufactured in highresistance multilayer plywood on a metal structure that stiffens and strengthens the components. That qualified him for the world junior championships later this summer in moncton, canada.
Push the shot up not towards the ground look to where you want shot to travel start with knees bent and side on put weight on back leg with hand not holding the shot putting to where the shot will go finish with chest and head up not bowing head after the throw do not throw the shot push it. A metal ball of 4 kg was used for shot put attempts, and subjects were instructed to perform each shot put according to the static shot put technique. The shot put is one of track and field s four basic throwing events. The throwing events include the hammer, the weight, the discus, the shot and the javelin. The athlete may touch the inside surface of the circle or toe board, but must not touch the top. Check to see that your thumb is pointing down towards your clavicle.
Lowering the elbow can cause the shot to be thrown like a baseball and could result in an injury. Since 1985, silvester has served as usa track and fields discus throw chairman and was. Purchase a stop board, which is archshaped, made of wood and painted white. Starting from the chest, the shot is pushed to the ground by fully extending the throwing arm. The word shot refers to a heavy ball, which contestants try to hurl as far as they can. The put begins with the shot hold under the chin with the elbow up and behind the shoulder. At that time, stones were used as opposed to metal, which is what the shot is made out of today. Reach your potential with great coaching, sound fundamentals, hours in the gym and topquality shot put. Many times a weak kid in the weight room can make the shot go because they have a great arm. The closest findings that resemble modern day shot put date back to the middle ages when soldiers would hold competitions in which they tossed cannonballs. Shot put in addition to shots we offer amongst various materials. The shot put is a track and field event involving putting pushing rather than throwing a heavy spherical ballthe shot as far as possible. It is recommended that the following international color code be.
The throwing balls are made of sponge rubber, leather or plastic and are great for teaching the shot put, since the weight of the shot is significantly lower than the official shot. No further practice throwing shall be allowed once the event has concluded. For the approach, you can choose between two basic methods for throwing the shot put, spin or glide. Install the board at the edge of the circle that rests against the throwing section. Madison throws club is dedicated to track and field throwers in wisconsin and beyond who want to take their skills to the next level. Christian erbs backyard shot put ruedlingen, switzerland. Rob lasorsa is the president and cofounder of the national throws coaches association. Throwing surfaces the shot put, hammer and discus circles. Place the shot at the base of your fingers in your dominant hand. Simply instructing the athletes to keep their elbow up and behind the shot can be an effective remedy to this issue. The athlete entering the circle, then exiting and reentering it prior to starting the throw results in a foul all the rule books allow an. Complete book of throws takes the techniques and conditioning programs of the most accomplished coaches in each event and presents them in a way that athletes can understand and coaches can.
A joint usocusatf study high performance plan of the shot put has yielded this detailed and informative report on those factors most important for success. A legal put is made from the shoulder with one hand only, so that the shot does not drop behind or below the. Lower the shot straight down until it is under your jaw. Shot throwing surface only for gill indoor shotweight circle. Adistar shot put older design white w green stripes older design, heel less stable than current model, less side toe rubber than current model. Middle school, high school and college beginner through advanced.
The shot put is a track and field event that involves throwing a heavy metal ball called a shot as far as possible using only one arm in a pushing motion, what is called putting. Cage recommendations are provided in several rule books for some of the. Outdoors in association with the international association for sports surface. It would be cheaper to cut a 7 foot circle out of the top two sheets basically you would cut a semi circle out of each top sheet using a 3. About %80 of what is show one will only need the shot put. Experienced shot putters throw with their whole body, utilizing the muscles in their legs and torso as well as their arms and shoulders. The palm should be pointing towards the throwing direction.
This simple drill has proven more effective for me than any other in assisting young athletes to learn how to drive the shot away from the neck and propel it off the fingers. The aim is to put it as far as possible from a sevenfoot diameter 2. Its everything you need, whether youre looking to build basic throwing fundamentals from the ground up, or help experienced competitors reach new personal bests. Here are some pointers for any soul who wishes to put his or her strength to the test. Provides the athlete with a smooth hard surface inside the circle. A throw will be called a foul in the following circumstances. In shot put, a track and field event that involves throwing a metal ball known as a shot, participants compete to achieve the longest throw distance. Mark harsha portage high school girls head coach goal one.
The ebook is jampacked with 24 fundamental drills covering discus, shot put. Randy matson was the first track and field athlete to throw over 70 feet in shot put. The shot is propelled with a, pushing actionnot a throw with the elbow staying behind the hand and the heel of the palm advancing in front of the shot as the arm straightens out. From wernor gunthor jumping up and over a series of 12 barriers at least 42 in height each. Proper attention should be given to the following points. Anchor a stop board around the edge of the throwing circle. The following is an overview of a weeks training for each of the three phases of an annual training program for the shot putt. Christian started his own mountain games and they soon outgrew his backyard.
Since 1994, he has served as chair of men s shot development for usa track and field. You could also throw discus in theseperhaps as your backup footwear for slick circles in downpour conditions. If proper balance cannot be maintained, it will hamper the final result. Detailsshot throwing surface only for gill indoor shot weight circle. Pdf a biomechanical analysis of the shot put performance. Again, the shot put slam drill can also help the learning process. Essential track and field throwing event drills track. Three 34 7 ply birch plywood that can be fastened to the underside of the circle. The athlete does not pause before the throwing action within the circle. The fingers of the throwing hand should follow through. Athletes will commonly throw four or six times per competition. Mtc has been helping hundreds of throwers become their best since 2002. It is propelled by way of pushing, rather than by throwing.
You dont want to hold the shot in your palm, but rather at the base of your. A biomechanical comparison of the rotational shot put technique used by males and females order no. Indoor shot put balls are great for practicing your skills at any time of year. Throwers shot put, discus, hammer, javelin are undoubtedly some of the most powerful athletes on the planet. The next week at the state meet, bethel algarin finished in third place in the shot put at the state class a meet with a throw of 411. The usatf and iaaf now require the throwing landing surface at outdoor. Mike rosenbaum is an awardwinning sports writer covering various sports and events for more than 15 years. If youve ever thought, im strong and athletic, but it doesnt seem to translate to my throw. The break down of the shot put techniques are as follows young, 2007. I have thrown shot in high school and college and i know that there are better exercises out there. Assuming this is for practice and not competitions, the easiest solution is to mount your toe board to a piece of plywood. From the basic biomechanics of throwing to indepth information on the discus, javelin, hammer, and shot put, complete book of throws brings it all together to improve your techniquesand your distance. Shot put performance was greater after bench press condition when compared with control condition 8.
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