Shot Put

Written by Kent and Ramona Pagel

With contributions by Jay Silvester

Spin Technique

    Every technique in every event has advantages and disadvantages. The major advantage that the spin possesses over other techniques is that both the thrower and the shot travel a much greater distance in the shot ring, thereby resulting in the potential to accelerate the shot to greater vel6city than when using the glide. There is also the potential for greater, more efficient use of body levers to accelerate by both the body and the shot as they travel through the circle. The disadvantages are (1) the shot circle is somewhat smaller than the discus circle, and the turn performed must be tighter; (2) the discus, at the end of an extended throwing arm, acts as a counterbalance to the actions of the rest of the body, whereas the shot must remain close to the neck, at the center of rotation, and offers little help in balancing the athlete; and (3) the glide and other techniques are relatively simple in their basic form, while the spin has more movements and shifts from differing support positions, thus requiring more balance and body control. However, the major advantage that the spin offers the thrower is far greater ability to produce speed traveling into the power position, both in the body itself in rotary movement and in the shot itself. If this speed can be controlled and channeled into the delivery, the potential for greater distance is obvious.
    As coaches and athletes we recognize that everyone has strengths and weak­nesses. That is undoubtedly the reason we see differences in the movement patterns of different throwers. Despite idiosyncratic differences, however, the movements are basically the same: a 540-degree spin through a 7-foot (2.135­meter) circle to deliver the shot with maximum speed at a desired release trajectory and height. Successful world-class spinners range from 6 feet 8 inches tall (2 meters) to well under 6 feet (l.8 meters), and their technique variations relate, at least to some degree, to their size differentials. Since both the shot and the thrower travel so much farther using the spin technique than any other shot put technique, proper summation of forces and balance through­out the movement are crucial to the success of the movement. The more variations of movement that exist within a technique, the greater the possibility of technique for the shot put, it is important to keep the movement as simple as possible, since even the most basic technique is fairly complicated.
    All throwing motions and drills discussed in this section are described for a right-handed thrower.
 

Grip and Arm Position
    The grip of the shot is the same as when gliding-four fingers on the shot, thumb more or less helping hold it in position. Place the shot where it is most comfortable, ranging from resting high and back on your trapezius to pressed tightly under your chin. Many variations of placement of the shot in the spin have been successful. The most important consideration in positioning the shot on or about the neck is which position allows the thrower to put the farthest. Experiment with higher and lower positions before concluding which is best. Comfort and security while turning through the circle and ease of moving the shot into proper delivery position are important components of position.
 

Starting Stance
    Place your feet at the back of the circle splitting the line or with your left foot on the line. We prefer putting the left foot on the line. Placing the left foot on the line (12 o'clock to 6 o'clock) allows the thrower to drive from the left foot position directly across the circle on a line. The throw (put) should be driven out on an extension of this line. If this is accomplished the thrower has been very efficient in focusing the energy developed in the circle.
    Your feet should be spread more than shoulder-width apart. Before begin­ning the rotation, sit low on the legs in a well-balanced position (see figure 3.9).

Movement From First Double-Support Phase to First Single-Support Phase
    Remember that you should be in a well-balanced, bent-leg, sitting position. As you begin the throw, be sure to follow a rhythmic sequence of movements. You must become very sensitive to the rhythm of the throw, not simply the mechanics. The rotation normally begins by rotating the torso clockwise to a comfortably torqued position. If you are a beginner, it may be best to "wind up" very little as the throw starts and keep the majority of your body weight over your left leg (this is known as "cheating left"). See figure 3.10.

    Many, if not most, coaches would advocate keeping the line of gravity cen­tered between the legs in this "back winding" move. Others, perhaps those of more advanced throwers, might argue that moving the majority of the weight to the right leg (line of gravity moved over to the right side) and then sweep­ing the body back around to the left offers an advantage. This results in an increase in momentum as the throw is initiated. However, beginners often benefit by hitting positions correctly as opposed to trying to make moves that require fine coordination of complex movements.
    Begin the move out of the back wind into the throw with a weight shift to your left side (keeping shoulders level), moving your body weight initially left and toward the direction of the throw as you continue to rotate over your left foot. Your weight should be on the ball of your foot, but with a low left heel that pushes in as your left foot turns out (figure 3.11a). Your line of gravity shifts to somewhere behind your left foot, and your left leg is powerfully loaded (takes the full body weight in a bent, rotating, resisting-of-forces position) as your right foot comes off the circle (figure 3.11 b). Your left arm can be helpful in this move if you sweep it in front of and out away from your body to keep you from leaning backward prematurely. Your left arm and left thigh rotate in synchrony in this beginning stage of the movement. As your right leg clears the surface, the first double-support phase ends.

Driving Out of the Back of the Circle
    At this point of the movement it is absolutely crucial that you become dynami­cally balanced over your left leg, controlling and focusing your body move­ment over and around your left leg as you begin the drive into the circle. As the right foot lifts, many throwers delay the swing or sweep of the right leg as the left knee rotates away from the right toward the throwing direction, the right thigh lifts up and the knee bends, the lower right leg rises to a parallel with the surface of the circle position, hanging briefly in air as the muscles of the thigh stretch and the upper body "moves ahead" of the right hip and leg (figure 3.12a). When the muscles are stretched, the right leg is swept down and around the left in a sweeping soccer-like kick (figure 3.12b) that ultimately catches up with and passes the leading upper-body shoulders and right hip (figure 3.12c). As the right leg passes the left foot/leg, it lifts subtly as the left leg thrusts the body into a low jump (flight phase), as shown in figure 3.12d. Other successful throwers do not delay the swing of the right leg. They pick the right leg up high immediately and quickly sweep it around, with the right leg/foot leading the hips through the circle from pickup through landing in the center. Either move with the right leg has proven successful. Make certain that your right leg sweeps around your left, creating some sweeping momen­tum that adds to the momentum that may be converted to force on the shot.
 

Flight and Second Single-Support Phases
    As your left leg clears the circle (flight phase), your body has initiated the necessary torque between the arms and torso and the hips and legs. The left arm, which has swept around your left side rotating with, not ahead of, your left side, now stalls between 5 and 3 o'clock, putting significant torque between the upper and lower body. This process (torquing) continues through the flight phase and after right leg touchdown (second single support). Maxi­mal torquing appears to be reached somewhat before left leg touchdown (second double support).

    We would be remiss in our discussion of spin technique if we did not include some reference to the technique of 2002 U.S. shot put champion Adam Nelson. Adam sweeps his right leg widely around the left as he begins the throw (as advised). He then drives strongly off his left leg toward the toe board. As the left foot clears the surface (flight phase), it is lifted in a rather high-looping, semi straight leg sweep up, over, and around the grounded, pivoting right leg. This looping sweep of the left leg appears to create considerably more mo­mentum than keeping the left leg low as it moves from 11 :30 to 5:30 in the circle. As the left leg sweeps and rotates counterclockwise, the right arm and shoulder are swept clockwise against the counterclockwise turn of the lower body. These oppositional movements put the muscles and tendons of the hip, torso, and shoulder on tremendous stretch (torque) (figure 3.13b). If this move­ment can be made without disturbing the rhythm and energy flow, it could add considerably to the potential for long throwing. That being said, however, most world-class throwers follow the more traditional technique shown in figure 3.13a.

Right Foot Touchdown
    Your right foot should land beyond the center of the circle with your toes pointing between 4 and 1 o'clock. Landing in this position results in a relatively long pivot into the delivery position. This pivot should begin immediately upon landing and end with your toes pointing at about 9 o'clock as you deliver the shot. Many beginners will jump high out of the back and land com­pletely around in a delivery position (toes pointing at approximately 10 o'clock), minimizing or eliminating a pivot on the ball of the right foot. This move, referred to as backing into the throw, results from rotating too long on the left (over rotation) and does not produce as much momentum as the drive forward from the left foot without over rotation. Keep your left leg bent and bring it quickly from the liftoff across the circle to a position slightly left of a centerline and near the toe board, slightly open from the 6 o'clock line, allowing your hips to rotate through the delivery phase.
 

Delivery
    Except for a very few throwers, most rotational shot-putters throw from a narrow base delivery position. The delivery stance should not be more than in­side shoulder width (the outside of the feet should not be wider than the outside of the shoulders). A fairly narrow delivery stance is desirable. One of the major problems rotational throwers will encounter if they don't pivot properly through the delivery movement is throwing the shot like a glide thrower with a more linear right-to-left long pull action. The spinner must seek a "lift and rotate" action as the power source. This not only potentially increases force but will also allow the thrower to stay in the circle. The 7-foot (2.135 meter) circle probably limits very powerful throwers from driving as hard as they would like to out of the back of the circle, but by landing at midthrow in a tight stance well beyond the center of the circle with the weight back over the right leg, and by making a well-executed pivot, the thrower can explode up­ward and throw very successfully off a narrow base.
    Lift your head and keep your chin up until you deliver the shot. Begin your left arm strike before grounding your left foot near the toe board. As you begin the counterclockwise turn into the delivery, sweep your left arm around from 10 o'clock to approximately 4 or 5 o'clock and stop it there, arresting the rotating shoulders and hopefully transferring some momentum to your throwing arm (see figure 3.14).

Follow-Through
    The basic nature of the "lift and rotate" delivery in the spin technique makes the reverse almost required in the rotational shot put. Reversing is much discussed and unfortunately not much understood in the sense of saving a throw. The reverse, if an athlete does a reverse, should occur naturally as a result of the lifting and rotating forces applied in the delivery (figure 3.15). Teaching an athlete to reverse who does not do it naturally may be difficult; however, in the spin technique some sort of balance assistance in the form of a follow­through is usually necessary after delivery. Most rotational shot-putters are off the ground when the shot is delivered; some are quite high off the ground.

    While off the ground the left leg moves to the rear and the right leg moves forward to a single right-foot landing at the toe board. How to control the body after the landing in a single support to avoid fouling is a question with various possible answers. The following technique is offered as a way of arresting move­ment and bringing the body under control without fouling:
         1. Land with your right foot turned perpendicular to the direction of the throw, toward 3 o'clock, and flat-footed, not on the ball of the foot. This helps with deceleration and balance.
         2. Upon landing, extend your body with your right knee locked out and your right shoulder and arm held high and keep your center of mass tall, thus continuing the energy flow through the delivery.
         3. Extend your left leg up toward the back of the ring along with your left arm. This lengthening of levers acts as a stabilizing movement/position for the final recovery.

Technique Drills
    A world-class thrower can perform the total movement of the glide in less than one second. Consequently, the throw must become a reaction, a motor pattern executed without thought. Drills and repetition of similar movements are important in establishing proper motor patterns. The sequencing of the shot technique occurs so quickly that breaking it down into individual move­ments has merit, if the pieces are then put back together in a correct, complete technique.
 

Drills for the Glide Technique
    The following drills are helpful when learning the glide technique.
 

Polish Stand Drill
The Polish stand is a three-part drill that works on the left side of the throw and the concept of delivering the shot as a result of the block. In the first position of the Polish stand, place both feet parallel at the toe board, facing the sector; your knees should be relaxed and slightly bent. The shot is at your neck in a normal carry position. Torque your body rotationally back as far as you can while still keeping balance on the balls of both feet (figure 3.16a). The untorquing action is initiated in the same manner as the standing position throw with your right foot rotating and pushing in, subsequently causing your hips to pull your upper body around. The blocking left side does not move, but rather pushes down, forming a firm, straight line from the left ankle, through the knee, hip, and shoulder. Block with the left arm and hand as described in the stand­ing throw, but focus on holding them longer through the delivery of the shot.
In the second Polish stand position, move your right foot back 12 to 18 inches (30 to 46 centimeters) toward the center of the circle (figure 3.16b) and repeat the action described in the first position. Use greater shot and hip movement, but keep your focus on the left side block.
In the third position, move your right foot another 12 inches (32 centimeters) back toward the center of the circle (figure 3.16c) and repeat the movement again with even greater hip and shot movement. Repeat each position three or four times.

HALF STAND DRILL

    The next progression of drills is called the half stand. The half stand works the left blocking leg position with linear force, eliminating a majority of the rotational force from the full stand position. Place your feet in the standard standing throw power position: left foot at the toe board and right foot in the middle of the ring (figure 3.17a). Shift your body weight to the right side and bend the right knee to receive the weight. The left knee is not locked out but rather used in a shock-absorber type of action. Do not rotate your upper body back but keep it perpendicular to the sector. Initiate the throw in the same manner as a standing throw: Rotate your right side in and push your heel out while transferring your weight up your left side (figure 3.17b). This cre­ates a solid line from your ankle through your shoulder, with your shoulders finishing facing the sector with a solid left side block (figure 3.17c). The release point is at your highest position on the left leg. No reverse should occur other than for balance.

STOP DRILL

    In the stop drill you drive out of the back of the ring, land in the power position, and hold the standing throw position. The stop drill is primarily a position and balance checking drill. For the athlete it is a method to feel if positions are correct. For the coach it is a method to slow down the movement to see that the athlete is in the correct balanced positions. Initially this drill should be done as a partnership between the coach and the athlete so that the athlete can learn the correct feel and the coach can correct what he or she sees if need be. After the coach and the athlete have established a good understanding, the drill will become more valuable for the athlete to do on his or her own. This drill should be used with care with athletes who already pause or stop in the middle of the circle. If the stopping or pausing is caused by balance problems, this drill will actually identify the problem. If, however, the athlete is simply in a bad habit of stopping, this drill could reinforce that habit.

LONG SHORT DRILL

    The long short drill works the movement from the back of the ring to the middle with the right side and also emphasizes the left side block. Start the drill as if you were in a standing throw power position. With your right leg, "overstride" or take a longer step toward the back of the ring and place your right foot approximately halfway between the back and the center of the ring (figure 3.18a). From this position push off with your right foot and pull it under your body while rotating before landing. Your right foot should land rotated up to 90 degrees with your left side not moving significantly ex­cept to resist the force applied to it (figure 3.18b). As soon as your right foot touches the ground, push your right knee in and your heel out. Continue pushing up through the hip and begin to pull your right shoulder and shot (figure 3.18c); continue this up­and-around movement through the release.

STEP BACK DRILL

    This drill can be performed in two different ways. Both methods focus on the shoulders staying in a torqued position and the right foot turning in the middle of the ring. This drill can also be an effective competitive alternative to the glide or the spin for those individuals who are uncomfortable using a single-support method of throwing.

    The setup for the step back has you facing the back of the ring with equal weight on both feet, knees bent to approximately 90 degrees with shoulders down over your knees (figure 3.19a). To initiate the movement out of the back of the circle, shift your line of gravity toward the middle of the circle until you feel off balance as if you were going to fall into a chair. At this point take a small step with your left foot about half­way between the back of the ring and the middle, while shifting your weight toward the front of the ring (figure 3.19b).lt is appropriate to jump subtly up and forward off your left leg as your right foot is pulled in under your body as you move to near the center of the circle. Rotate your right foot medially (in) so that when it lands it is rotated up to 90 degrees (pointing at 9 o'clock) from its starting position (figure 3.19c). Your center of mass continues to shift toward the throwing direction; however, the majority of your weight remains over your right foot until you begin the delivery out of the now established power position (figure 3.19d). Body torque should be at its maximum. Continue to turn your right foot inward and pull your right hip around as your body weight shifts to the lifting, blocking left leg (figure 3.1ge) and force is driven from your legs, through your hips and torso, and out through your throwing arm into the implement.

Drills for the Spin Technique
    Since movement, balance, and tempo are more important in the spin than simple power and position, drills to establish that moving balance are also more important to learn and practice. When learning drills and full technique, you should practice two basic types of movements. The first is the gymnastic type of drill, in which positions and timing should be the main focus, and body positions should garner the majority of physical attention. The second type of drill focuses on how power, speed, and energy are put into the positions, re­sulting in an evolving throw. Be sure to establish relatively solid drill positions before putting any real effort into the throwing delivery to establish balance and rhythm. The body learns through repetition, and attention to detail is important. Drills can even be filmed and observed for proper technique. Speed should always be saved for the accomplished learners. A concept of what the throw should look like is important, and it is also crucial to view basic technique, not simply your individual nuances due to your unique physical makeup. Once you have established basic positions in an event, you can then personalize your technique to accommodate your individual physical strengths.

180 DEGREE DRILL

    The 180-degree drill, known by various other names such as power pivots or wheels, emphasizes the balanced rotating position over the right leg in the center of the circle. Start in a basic standing throw position with your right foot in the center of the circle, facing 180 degrees opposite the position of a standing throw (figure 3.20a). Pick up your left foot while pivoting on the ball of your right foot (figure 3.20b), and turn your entire body in the direction of the throw until you are in a normal standing throw position when your left foot comes back down (figure 3.20c).There should be no extra movement in any direction, up, down, back, or forward during the turn, and the rela­tive position of your shoulders and hips should remain the same throughout the turn. The motion is accomplished by pivoting on your right foot, pushing your heel coun­terclockwise, and rotating your knee and hips counterclockwise. The movement of your left airborne leg and foot also contributes to the rotation in sync with the push of your right side. At this point you can either complete the movement with a standing throw (single 180 with throw) or continue into another 180 (multiple 180s with throw). You can perform multiple 180s with a pause in the power position, checking for correct stance, or in a continuous fashion.
    Another variation of this drill may be accomplished outside the ring without throwing in a movement known as walking 180s or walking pivots. In this drill you walk in a line with your shoulders and hips in a straight line three steps until your right, or pivot, foot strikes to begin the drill. At that point rotate your right foot and leg inward, or counterclockwise, on the ground to begin the movement while lifting your left leg and tucking it behind your right leg, rotating into the standing throw position. After a brief pause in the standing throw position with your shoulders facing back and your hips parallel to the walking direction, rotate out of the power position and back into a normal straight-line walk preparing for the next 180 turn.

SOUTH AFRICAN DRILL

    The major purpose of this drill is to teach the linear drive across the circle. Coaches and athletes should ensure that the footwork proceeds on a line from 12 to 6 o'clock. This drill incorporates most of the movements of an actual throw. One quarter of a turn at the beginning of the throw is eliminated. This drill can be very helpful in teaching the rhythm of the movement from the balanced position in the first single-support position.
    The starting position for the South African drill is with your right leg outside the circle behind 12 o'clock, left foot on the line at 12 o'clock (figure 3.21 a). Start the drill by rotating your body weight counterclockwise around a well-balanced position on the left leg and driving it across the circle as the right leg swings around the left (figure 3.21 b). The left knee drops toward the center of the circle not unlike a sprint start. This is basically the same movement made in doing the South African Drill for the discus except, of course, the distance traveled across the circle is some­what shorter. The drive is violent, but the right foot must ground down 12 to 18 inches (30 to 46 centimeters) more quickly than in the discus throw South African Drill. This grounding should be from 8 to 12 inches (20 to 30 centimeters) past the center of the circle. The left foot is swung around the right leg and rapidly brought down near the toe board in a relatively narrow stance (figure 3.21 c). The delivery proceeds with both legs lifting and rotating into the delivery (figure 3.21 d). When done properly, the ac­tion of the left leg and hip assist in lifting the body and also block the rotation of the right side as does the left arm just prior to delivery. The starting position of this drill can vary in the position of the right leg and the degree of bend at the hip and knees and the amount of swing of the right leg. Remember, the drill is to teach the linear drive and the rhythm and body positions of the throw. The movements should parallel what the thrower wants to achieve in an actual throw.

360 DEGREE DRILL

    The 360-degree drill is intended to establish balance when turning in the rear of the circle from double support (two legs) to single support (one leg).lt is the bridge move­ment between the South African and the full spin technique, the segment that allows a rotational movement to be translated into a linear movement. The importance of balance in the spin cannot be overstated, and nowhere is it more crucial than in the rear of the circle. The drill itself is prohibitively simple.
    Begin at the rear of the circle with your weight balanced evenly on both feet and your knees slightly bent (figure 3.22a). After a short rotation of the shoulder plane to the right to gain momentum, perform a 360-degree toe turn on your left foot (figure 3.22b), picking up your right leg for balance and placing it back down in the starting position after your completion of the turn (figure 3.22c). Try to stay at the same height with both your hips and shoulders while turning, and try to keep your shoulders and hips in the same relative rotational position, not allowing your upper body to lead the movement ahead of your legs and hips. Imagine a line between your extended left arm and your bent left knee, the length of which should never change throughout the turn.
    The value of the 360-degree drill is in learning how to turn in the rear of the circle while remaining in the proper balanced position, and what mechanics actually per­form the turn correctly. Speed is also a determining factor of balance, as some athletes may be able to perform the drill quickly, but not slowly. More advanced throwers can maintain the beginning distance between the knees throughout the entire turn.
    Factors that you may vary include the method and timing of the opening of your left foot and knee, the amount and force of your weight shift to the left to pick up your right leg, and how to complete the turn when momentum slows down. There are many variations of this drill as well, including multiple repeats and combinations working a 360-degree turn into other drills such as South Africans and full technique turns. If you have difficulty with a complete 360-degree turn, you may break it down into half or even quarter turns until you are able to master a complete turn. Once you have mastered this turn, you can then discover the proper positions and timing needed for the correct balanced linear drive into the power position.

Sample Strength Conditioning Workouts
    The main objectives for preseason strength workouts include muscular conditioning with light to moderate resistance, and becoming familiar with correct technique. Early season workouts include high-level strength training; this is the "core" of the strength conditioning program. During championship season, strength workouts are low volume and high intensity; this is the peaking of the strength and power phase.
    Table 3.1 is a sample weightlifting program for a thrower who may also compete in a fall sport. Year-round single-sport programs would have longer conditioning phases, with sets of 10 to 12 reps and greater emphasis on the technical development of the lifts. Strength development also should follow lines of necessary direction; athletes should spend more time on weaker areas rather than increasing already powerful regions. Flexibility, speed, body control, and injury prevention should be as much a part of weightlifting as strength devel­opment.

Sample Training Program
The total conditioning program of a shot-putter is a complex series of challenging activities carefully designed to bring an athlete to a competitive peak. The sample training program outlined in table 3.2 is a framework for developing such a conditioning experience.
    Shot-putting has a rich history of crowd-pleasing events that have inspired and excited countless spectators and would be throwers. This chapter has described just what it takes to become a successful competitor. Very satisfying, if not glorious, results will come to those who, with consistent effort and commitment, seek them.

FROM: COMPLETE BOOK OF THROWS, Jay Silvester Editor--Chapter 3