SHOT PUT

There are two main competition models of the shot put, only the linear model is described here.

EVENT PHASE

 

 

PREPARATION (ENTRY)

Shot rests on fingers and their bases

Shot held against neck under chin
Elbow at 45O angle to body
Thrower starts at rear of circle, back to the throw
Trunk bent forward, weight balanced on right leg

MOMENTUM BUILDING PHASE

I

Free leg is bent and drawn to the back

Weight moves to heel of left foot
Free leg is driven towards the stopboard
Support leg keeps contact for most of glide

Right foot dives off the heel
Shoulders kept square to the rear of the circle

MOMENTUM BUILDING PHASE

II

Right foot is actively placed in centre of circle
Landing on the ball of the foot
Left foot lands immediately afterwards
Upper body remains behind the legs
Shoulders kept square to back
Left toe in line with right ankle on landing

TRANSFER PHASE (POWER POSITION)

Body weight starts on ball of right foot
Chin, knee & toe are aligned on landing
Shot is behind the base of support
Shoulders separated from the hips
Right foot turns out commencing delivery
Right hip is driven around to the front

DELIVERY

Right leg extends explosively
Left side braces and left leg extends
Body weight transfers from right to left leg
Shoulders remain horizontal
Arm strikes after full extension of legs
Double foot contact is kept as long as possible
Head is kept up watching shot go

RECOVERY

Legs are changed quickly after the release
Right leg bends to aid balance

Upper body is lowered
Left leg swings backwards

In the shot the legs are first accelerated ahead of the upper body and then braced. The shot is then
accelerated by the right side being driven around the left, which is blocked on delivery. The combined
movements result in a movement from bottom to top, round, forward and up.