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Track and field
Shot put
Rest the shot on the base of your fingers.
Do not hold the shot in the palm of your hand.
Push the shot against your neck, underneath your chin.
Do not hold the shot at the back of your neck, away from your chin.
Hold your arm horizontal to the ground.
Do not hold your arm pointed towards the ground.
Technique One (the Glide)
- Keep one foot forward
- Crouch down and keep your shoulders to the back of the circle
- Pick a focus point
- Make sure you arms are at ease, kick back and let your right leg turn
Technique Two (The Kneebend)Things you should know:
- put either your right knee down, or your right ankle out
- square yourself to the back, and bend your right knee in
*you should be on the tips of your toes and power should come from your legs
Technique Three (Power Position)
- position your feet so that your front foot is on the instep of your back foot
- keep feet shoulder width apart (or slightly more)
- crank your body back
- keep the left side or your body solid, there should be no bending
- shoulders should be 180' from the target
- right knee goes down and in
- throw your hips out and let them explode up
Technique Four (The Block)
- bring elbow out
- use th left side of your body as a solid platform
- try to avoid any 'caving' on the left side
- keep your arm tucked into your ribs
Technique Five (The Release)Points to remember as you practice the technique:
- when releasing the shot, thumb should be down and you palm should be out
- keep head up
- left side of the body should remain solid
- stretch, use your height to your advantage
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