SHOT PUT "How to"

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Grip and Loading

1. Holding the shot

- 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 caring 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
- 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

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Power Position

1. Body Position

- The thrower will stand perpendicular to the throwing direction
- The feet position will be shoulder width apart or a little wider with left foot slightly behind the right foot (toe heel - relationship)
- The right foot will be perpendicular to the throwing direction
- The thrower needs to be in an athletic position
- The thrower will shift 80% percent of his/her weight onto the right leg
- The thrower will twist his/her upper body completely opposite the throwing direction. This position from up above will look like an X
- The chest, knee and toe should be in line with each other
- The thrower places the shot into his/her neck
- The left arm will be extended and out from the body with a right angle relationship to the right elbow

2. Throwing from the power position

- Over exaggerate the use of the legs in the throw especially the hips
- Sequence of the throw will be legs - hips - back – arm
- Push the weight from right leg to the left leg in an upwards direction
- When driving up with your legs your right heel (hips) needs to be turned out
- There will be a stretch reflex reaction between your upper body and lower body
- The upper body will start coming around
- As your upper body comes around sweep the left arm around and then bring it tight to your body
- Stop the left side of your body to aid in accelerating the shot = “block”

3. Delivery of the shot

- 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

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Shot Glide (into Power Position)

1. Body position in the glide

- Stand at the back of the ring facing away from the throwing direction
- Place shot against your neck
- Put your body in an athletic position facing away from the sector
- Extend your left arm out – relaxed
- Extend the left leg back towards the toe board
- Most of the body weight should be on the right leg

2. Gliding into the power position

- Tap your left leg for balance
- Draw up the left knee even with the right knee, remember to keep the left leg straight
- Do not allow your left leg to curl behind the right leg
- Allow your hips to start to fall
- Violently extend your left leg towards the toe board, do not lift up with your back
- Push and then pull your right leg underneath you, it will look like the last part of your body leaving the circle is your right heel

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Shot Rotation

1. Stance

- Stand at the rear of the ring, facing away from the target.
- Your feet should be shoulder-width apart, your body upright and your head up.
- Extend your left arm (again, for right-handed throwers) to the side.

2. Wind Up

- Rotate your upper body about one-quarter turn to the right. Your right elbow will point toward the target.
- Keep your shoulders level.
- As you rotate, pivot on your right foot – keeping the foot flat on the ground – and rotate the left leg so your knee -       moves slightly toward the right.
- Balance on the ball of your left foot. Move your left arm in sync with your left leg.

3. Entry (Phase I)                    

- Shift your weight to your left side as you pivot on, then turn, your left foot.
- Bend your left knee slightly and flatten your left foot as you transfer the center of gravity to your left side.
- Begin pushing off with your right foot, so you’re on the ball of the foot.

4. Entry (Phase II)                        

- As your center of gravity shifts to your left side, continue pushing off with the right foot.
- Lift your foot off the ground and begin sweeping it counterclockwise.
- Pivot and turn your left leg.
- Go back on the ball of your left foot as you pivot, moving your upper and lower body together.
- Keep your left arm extended to counter-balance the sweeping right leg, which will extend past the right side of the ring.

5. Drive (Phase I)                    

- Continue sweeping your right leg around until it lands in the center of the circle, toward the front.
- Your right elbow will be pointed toward the target and your right knee bent.
- You may wish to bend your left arm at the elbow, bringing your forearm closer to your body.
- Lift your left leg and circle it toward the front of the ring.
- Don’t slow down or stop when your right foot lands or you’ll lose momentum.

6. Drive (Phase II)                    

- The left leg lands in the front center of the ring.
- Your foot should be flat and your leg firm with very little flex in the knee.
- Your left arm extends forward toward the target, then reaches up, lifting your left shoulder.

7. Power Position (see above)

8. Delivery (see above)