Shot Put

John KennesonTCU

National Throws Coaches Association

Basic Keys To All Throwing Events

1. Balance

2. Eyes/Focal Points

3. Tempo/Rhythm

4. Finish Technique

Heel to toe Relationship-Standing ThrowRight heel to left toe

Ring Orientation

• Using the clock method

• Learning various positions with proper timing

• Use of focal points

Shot Put/Standing Throw

• Heel to toe relationship

• Proper Grip/Base of fingers

• Proper neck placement/under ear

• Throwing arm relaxed and slightly down/elbow out

Initiation of Standing Throw

• Ring orientation/the clock system

• Throw begins from 11 o’clock• Use rhythmic start not static

start• Flex right leg/left arm back• Bridged back• Ball behind right knee• Proper focal points beyond

circle• Track eyes horizontally

Finish Techniques/Standing Throw

• Long path of ball• Finish feet/hip/shoulder

rotation• Right knee/left arm

work as unit• Drive ball over toe

board under control• Stay on feet. Throw

through the face

Glide Technique

• Ideal candidates are taller athletes with leverage

• Athletes with limited pivoting skills

• Athletes with limited body control skills

Essentials of the Glide

• Smooth transition across the circle

• Creating momentum into the power position

• Using the right leg effectively

• Finish techniques/must face your throw

Glide Start/Entry

• Traditional start vs. dynamic start

• Relax the back/bridged back

• Proper focal points beyond circle at 12 o’clock

• Roll off the heel

Landing in the Center of the Circle

• Shoulders, hips and right foot 11 o’clock

• Left arm behind hips but in motion

• Ball behind knee• Feet land in quick

sequence• Orbit/pathway of ball

is 42 degrees• Right foot underneath

center of mass

Middle to Front of Circle

• Right foot/left arm work as a unit – rotate

• Stay off the heel – use ball of foot

• Active left side – back slapping arm motion

• Face your throw – release over the toe board

• Throw through the face – 42 degrees

Exchange

• Naturally exchange feet with proper timing

• Do whatever you can to stay in the ring

• It helps to lower center of mass/bend knees

• DO NOT watch the ball!

Rotational Shot Put

Setting Your Stance

• Feet slightly wider than shoulder width

• Toes pointed slightly out

• Weight in the middle of the body

• Shoulders relaxed• Bend the knees and

stack the vertebrae

Entry• Slower the better• Short wind up or

limited wind up• Activate with both feet• Open left leg • Rotate on ball of left

foot• Pivot around the left

foot• Maintain depth/initiate

orbit

Air Pivot• Right knee to the middle• Look down the left sector• Rotate hips and release

shoulders to 3 o’clock• Right foot rotates from 2

o’clock• Upon left foot contact,

shoulders will rotate to 11 o’clock

Middle to Front of Circle

• Rotation continues from 11 o’clock

• Left arm constantly in motion

• Active left side/left arm motion

• Face your throw• 42 degree release

angle

Finish Positions