SAFETY FIRST!
If shots are rolled in from the field, youngsters may reflexively reach down to scoop up the moving shot. But the deceptively heavy shot can easily injure young hands. If shots must be rolled, instruct the young throwers to either wait for the shot to stop before picking it up, or to stop it with the bottom of a raised foot.
*Note that in order to have the thumb pointing down through the throwing motion, the elbow must remain away from the body.
Shot Put Technique:
1. Holding the shot put
The shot is held at the base of the fingers not the palm
The fingers are slightly spread apart with the thumb for support.
The hand will be bent back in the cocked position when holding the shot. It looks like you are carrying a pizza.
2. Neck placement
Raise the shot above your head
Lower the shot straight down until it is under your jaw
Push the shot into your neck, under the jaw and slightly ahead of your ear
Lift your elbow parallel to the floor. Don’t squeeze your elbow towards your back
Check to see that your thumb is pointing down towards your clavicle
The palm should be pointing towards the throwing direction
3. Delivery of the Shot Put
Eyes to the ceiling
Punch the shot away from the neck
Keep the elbow high at all times. Lowering the elbow can cause the shot to be thrown like a baseball and could result in an injury
Finish the punch with a flip of the wrist
The left side of the body will be stopped and locked to help form the block
The left arm will be tucked close to the side of the body
WARM UP (10 minutes)
1) Push softball or weighted ball from sitting position (legs straight in front)
(older athletes can use light shot puts)
2) Push weighted ball or light shot put from kneeling position
3) Two handed forward toss with shot put into pitP
4) *Two handed backward toss over the head into the pit (*coaches to use discretion for younger athletes)
MIDGETS+ Practice
Can practice throws with slightly heavier weights first, then use competition shots, then light ones to finish
If shots are rolled in from the field, youngsters may reflexively reach down to scoop up the moving shot. But the deceptively heavy shot can easily injure young hands. If shots must be rolled, instruct the young throwers to either wait for the shot to stop before picking it up, or to stop it with the bottom of a raised foot.
*Note that in order to have the thumb pointing down through the throwing motion, the elbow must remain away from the body.
Shot Put Technique:
1. Holding the shot put
The shot is held at the base of the fingers not the palm
The fingers are slightly spread apart with the thumb for support.
The hand will be bent back in the cocked position when holding the shot. It looks like you are carrying a pizza.
2. Neck placement
Raise the shot above your head
Lower the shot straight down until it is under your jaw
Push the shot into your neck, under the jaw and slightly ahead of your ear
Lift your elbow parallel to the floor. Don’t squeeze your elbow towards your back
Check to see that your thumb is pointing down towards your clavicle
The palm should be pointing towards the throwing direction
3. Delivery of the Shot Put
Eyes to the ceiling
Punch the shot away from the neck
Keep the elbow high at all times. Lowering the elbow can cause the shot to be thrown like a baseball and could result in an injury
Finish the punch with a flip of the wrist
The left side of the body will be stopped and locked to help form the block
The left arm will be tucked close to the side of the body
WARM UP (10 minutes)
1) Push softball or weighted ball from sitting position (legs straight in front)
(older athletes can use light shot puts)
2) Push weighted ball or light shot put from kneeling position
3) Two handed forward toss with shot put into pitP
4) *Two handed backward toss over the head into the pit (*coaches to use discretion for younger athletes)
MIDGETS+ Practice
Can practice throws with slightly heavier weights first, then use competition shots, then light ones to finish