First thing i want everyone to know is this is my first scrap made webpage in which i take great pride in lol. Ok i will go over many thing that some people do not even know like position of the shot, step by step techniques, links, and ect.
Ok here we go i hope this wont be too difficult for you to understand. When holding the shotput it should be about 1 inch away from your ear, against you neck like you are about to bench press, not ever touching your palm, and not resting on your shoulder.As followed in this picture of Adam Nelson..
When throwing shotput there is technically four different ways to throw the shotput in competition. Those four are the spin, 1 leg glide, double hop glide, and the power throw. I recomend the beginning thrower to use the power throw to begin.
Power throw: Feet placement- Feet should be a little bit more than shoulder width apart with your leading foot parallel with your back foot to were if you was to bring you foot together you leading foot's toe would meet with you back foot's heel. Body placement- body should be facing the oposite direction in which you are throwing (still in power position) with the shot against your neck and you arm bent at a 90 Degree angle with 75% of your weight on you back foot. Throwing motion- at the same time push off your legs and accelerate the shot while driving your hips toward the throw while throwing your other arm and opening your chest and release like a benchpress at a 40-45 degree angle. The power throw uses nothing but pure power and strength.
Spin: This is a very advanced method ot throw. Watch the videos to get a in depth look at how each throwers use it. Feet Placement- Both legs and body facing the opposite dircetion you are throwing with legs about shoulder width apart. Spin Motion-Throw your right leg if you are right handed over the left leg until you are facing straight towards the direction you are throwing and from there sprint off your left leg a little bit more thank half way across the ringwhile you left leg follows imidiatly follow the sprint with your power throw. These movements should be followed one after another smoothly until you can mold them into the same unpausing motion.(Adam Nelson)
One leg glide- This is what amost every glider uses but it is hard to aquire sometimes if you do not have the longest legs or have trouble getting across the ring. Feet Placement-One foot facing the opposite direction you are throwing. Glide and Throw Motion- Dip down until your hips open up and you start to fall back, then kick your other leg out the direction you are throwing, drag you front foot to a bout the middle of the ring and proceed to get into yur power throw. (Ulf Timmerman)
Double Hop Glide- This is the easiest way to throw the shotput with technique but doesnt produce maximum velocity because of the hopping motion but a very good starter technique. Feet Placement- Same as the One foot glide but instead of pushing off and landin on the same foot there is an intermission between in which the left foot places down twice, once in the middle and second when getting into the power position. Once again try to get you motions all molded together so it doesn't stop and throw.
Some training tips would be useful wouldn't they? First a fact, 80% of all your power in your throw comes from your legs so you know you will have to work on your legs like a mother right? So squats, leg curls, leg extensions, stairs, step up, sprints,and speed drills are essential. For the upper body, bench press, leteral pull downs, cleans, jerks, military press, tricep culs, bicep curls, superman pushups, pumps, sit ups, incline crunches with someweight, and throwing heavier than what you throw in meets is a great great way to develope some major advantages. But Always stretch about 15 or 20 minutes because if you tear something or injur yourself you might as well kiss your season good bye! Ok for some expected distances- Ages 12-15 beginner-20 feet. Ages 12-15 advanced-30 feet. Ages 16-18 beginner-35 feet. ages 16-18 advanced- 45 feet. Statistics!
