Your Guide to Shot Put

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The Olympics

Women 

For first place in the women's olympic record we have Natalya Lisovskaya from the Soviet Union holding the current record for 22.63 m. Second we have Meisu Li from China, she holds the second olympic record by 21.76 m. In third place, we have Valerie Adams from New Zealand holding the third record by 21.24 m.

Men

Randy Barnes is from the United States and still holds the olympic record by 23.12 m. Next is Ulf Timmermann from East Germany and holds the second olympic record of 23.06 m. And last but not least we have Thomas Walsh from New Zealand holding the third olympic record of 22.21m

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Citations

http://www.livestrong.com/article/343589-history-shot-put/ http://www.nationalthrowscoachesassociation.com/basic_technique_for_the_shot_put.htm http://www.limestone.on.ca/lesaa/FOV1-000B98E6/Training/rules+for+shot+put.htm http://www.bodybuilding.com/fun/wotw98.htm 

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History of Shot Put

Shot put occurred in the middle ages when soldiers held competitions in which they hurled cannonballs. The first shot put was thrown in the first modern olympics held in Rome in the year of 1896. 

According to historians, the shot put competitions originated from an ancient Celtic traditions called ‘putting the stone’. It was believed to be used by the Clan chieftains to assist them in choosing the strongest men for battle.

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Shot Put Rules

1. The shot must be placed in between the jaw and the shoulder.

2. You cannot swing when you throw the shot, but instead push/punch it.

3. The shot must land in around a 30 degree angle.

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Practice Plan

In our practice plan, we plan to have each person master a certain skill(s) in shot put. Through this, we can make sure that each person can perform each technique correctly. While one person delivers the shot put, the rest will pay attention to them and make sure that they are performing the right technique. 

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How to Throw a Shot Put

1. Holding the ball

Grip the shot with your fingers, the thumb and the pinky at the bottom and the rest 3 fingers on top (don’t hold it with your palm). Hold the ball at the base of your fingers, with your fingers spread apart just slightly and using your thumb for support. Bend your hand in a cocked position when holding the ball.

2. Neck Placing

The shot should be raised above your head. You should then lower the shot down until it is under your jaw. Next, push the shot into your neck and then lift your elbows without squeezing them towards your back. Make sure your thumb is pointing to the direction of where you want to throw. 

3. Delivery of the Shot

When delivering the shot, make sure you push (or punch) the shot away from your neck instead of throwing it. Keep your elbow high at all times since lowering your elbow can cause injury. The left side of your body will be stopped and locked in order to help form the block, with your left arm tucked close to the side of your body. 

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Practice Drills

1. Drills Used to Teach How to Deliver a Shot Put

Bent knee

Wrist flips

Two arm putts

Arm strikes

2. Drills Used to Teach Throwing from the Power Position

1-2 drill

Twists

3. Drills Used to Practice the Glide Technique

Step backs

Hip fall

Step under

4. Workouts/ Exercises to Help Technique and Agility

Consists of: Strength, Speed (Without Lifting Weights)

Legs/ Lower Back:

Squats

Lunges

Calf Raises

Back Raises

Abs:

Leg Raises

V Sit Ups

The workouts above should be done in the shortest time possible. The rest in between sets should be approximately 2-3 minutes, and are quite long because the IIB fibers are made to endure short and quick intervals of strength and speed. The II fibers can last longer and is better at endurance than the other fibers. The IIA fiber is a mix of the two, but are not as powerful as the II fiber and cannot last as long as the IIB fibers (IIB & IIA are fast twitch fibers and II is a slow twitch muscle. The three fibers make muscles).  

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Success isn't given. It's earned. On the track, on the field, in the gym. With blood, sweat, and the occasional tear.

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