Mastering Shot Put: Technique Drills for Success

Understanding Shot Put Technique

The shot put is a powerful event that combines strength, technique, and timing. Mastering the right technique is crucial for achieving optimal distance. Below are some key drills to help you develop your skills step-by-step.

1. Standing Throws

Purpose: To focus on upper body strength and proper release technique.
How to do it:

• Stand with your feet shoulder-width apart, facing forward.
• Hold the shot put at your neck, with your elbow pointing outwards.
• Keep your feet planted and push the shot put forward using your upper body strength.
• Focus on a smooth release and follow through.
• Repeat for 10-15 throws.

2. Glide Technique Drill

Purpose: To practice the glide technique used in shot put.
How to do it:

• Start in a standing position with the shot put at your neck.
• Step back with one foot and slide your other foot back, creating a gliding motion.
• As you glide, focus on keeping your body low and driving your elbow up.
• Finish by releasing the shot put forward.
• Perform this drill 10 times, alternating your leading foot.

3. Footwork Drills

Purpose: To enhance your balance and foot placement.
How to do it:

• Set up a series of cones or markers in a straight line, spaced about 3-4 feet apart.
• Practice stepping from one cone to the next, focusing on quick and controlled foot movements.
• As you get comfortable, add in a shot put for added weight.
• Repeat this drill for 5-10 minutes.

4. Seated Shot Put Drill

Purpose: To isolate the upper body strength and technique.
How to do it:

• Sit on a bench or a sturdy surface with your feet flat on the ground.
• Hold the shot put at your neck and focus on your upper body mechanics.
• Push the shot put forward using only your upper body, ensuring a strong follow-through.
• Perform 10-15 repetitions, paying attention to form.

5. Full Technique Throws

Purpose: To practice the complete shot put technique.
How to do it:

• Mark a throwing area that is safe and clear.
• Start in your glide position, execute the glide, and throw the shot put using the techniques you practiced in earlier drills.
• Focus on your foot placement, arm motion, and follow-through.
• Take 5-10 full throws, analyzing your technique after each one for improvement.

Conclusion

By incorporating these shot put technique drills into your training routine, you’ll build a solid foundation for success in the event. Remember to focus on form, practice consistently, and celebrate your progress along the way!