How To Throw Shot Put Farther
If you want to become an elite shot put thrower, you need to acquire everything y'all can. Y'all have to become obsessed. That'due south why I created this guide. Beneath, you lot'll notice ten years of learnings consolidated into one article to benefit all throwers – regardless of their feel.
Our Recommended Gear for Shot Put
First, the best shot put athletes are the ones that make an investment into the right gear. In my ten years of experience, here are my favorites:
Saucony Unleash SD Throwing Shoes
The Saucony Unleash SD throwing shoes have recently become our favorite throwing shoes on the market. Historically speaking, I as well really love these shoes. The biggest advantage of this shoe is its ability to quickly movement. The sole is built perfectly to permit for your foot to go along rotating through the finish. Some people volition argue that this is too fast, but in my experience, if you tin striking a decent position with these shoes on, the shot put is going to go very, very far. I have also seen people only use this on their dominant foot, while keeping some other shoe for stability at the front. I have tried that before and cannot say that I am an advocate.
Rogue Fitness Wrist Wrap
To the outsider, a wrist wrap might look similar an unnecessary accompaniment when throwing shot put. Allow me correct their naive thinking: it's absolutely necessary. Let's just do basic math and estimate that you lot accept 20 throws in a practice and you practice three times a calendar week. That puts y'all at nigh iii,200 repetitions per year. That means over the course of your loftier school or college career, you'll take around 12,800 throws in total. With nearly 13,000 throws under your chugalug, you lot need to exist careful and protect your wrist. Without your wrist, yous can't throw! If yous want to bank check out more most my opinions on wrist wraps, cheque out my article: "Wrist Wrap for Shot Put: Necessary or Placebo?"
Champion Sports Iron Shot Put
The best shot put for exercise is one that yous tin get a large quantity of. I recall when I first started to take my grooming seriously, I bought around x 12lb shot puts to do with. Overall, I recall it was an investment of $200-$300 that ended up lasting me all 4 years of loftier school. If y'all can afford something more than expensive, that's great, merely I would invest near of your money into having 8-10 shot puts that work for practice and almost i-2 for a competitive meet.
Champion Sports Iron Shot Put, 12-Pound
Every shot putter should own at least two to three shot puts to throw at practice. Information technology saves time, and allows y'all to go on a roll, especially when applying new cues.
Porta-Circumvolve: A Portable Shot Put Circle
This 1 is optional, simply one that I could have certainly benefitted from while I was training. The convenience of always having a circle available is and so important to have a competitive reward over others. Think, when you're not grooming, others are. Porta-Circle holds you accountable, and eliminates the excuse of "the circle not being open up" or that "the circle was rained on". It allows you lot to have your training indoors, outdoors, or wherever you want to exist to railroad train. I actually wish I had this while I was competing because I can't fifty-fifty begin to tell you how much chalk I wasted cartoon horrible circles estimating 7-8 feet in diameter.
The Perfect Shot Put Practise Routine
I adept both shot put and discus for ten years, and used the following strategy to work through my practices consistently:
- Power Throws (1-5)
- Half Turns (1-five)*
- South Africans (i-2)*
- Full Throws (8-30)
I put an asterisk next to half turns and Due south Africans merely considering I would skip them sometimes. I would piece of work on them as needed. If I was having an issue with getting my left down quicker, I would exercise more than half turns.
In higher, we were ofttimes told to "mind to our trunk" – if you lot were feeling great, then go for a great practise. If yous were non feeling bully, take a break and diagnose the consequence. If yous truly cannot continue on with the do, head to the local athletic trainer to get yourself checked out.
The Perfect Practice Periodical
Information technology's easy to go caught up in the numbers, so if y'all're someone who volition psyche yourself out due to the numbers, then ignore this section.
One of the easiest ways to keep rails of your progress is by measuring everything. If y'all actually desire to become swell, you volition start logging everything, including your caloric intake, the number of throws you take at practise, and your all-time altitude for the day.
In my journal, I simply had an Excel document that held me accountable for doing things similar stretching, taking my supplements, and drinking adequate water. While I did find this to be effective, I also felt it to exist pretty taxing. A lot of this is nearly routines. If yous are able to develop a habit that benefits you athletically, that's a chore well done.
If y'all don't like Excel, that's totally fine! At least brand certain to proceed a detailed training journal to keep up with your progress.
I would highly recommend creating a "Scorecard" for yourself every week. Effigy out your yearly goals, carve up that by 50 or fifty-fifty 52, and that will give you lot what you demand to do on a weekly basis to achieve that goal. I recently learned this from a book called Traction. While information technology is mainly applicative to business organization, you demand to go along in listen that your body itself is a concern. The better numbers that you put up in the weight room and on the rails, the more than scholarship and freedom you will accept in the future.
The Importance of Technical Analysis
I recommend having a separate recording device for but track & field. That way, your phone won't be completely filled with videos upon videos of you lot throwing, and yous can separate yourself from that when you're exterior of practice. It also helps because that recording device will have fewer distractions, and its sole purpose will exist to aid you look at your videos. When yous record, I would recommend filming vertically to ensure you're getting your entire trunk. Make certain when you lot record to keep the camera fixed on yous. Do not follow the shot put, every bit you'll want to see your end clearly.
It'southward best to have a recording setup for when you practice. I used to place my iPhone in a shoe all the time to be able to record, but in reality, I should've made the investment to purchase an iPhone stand or fifty-fifty a divide video recorder. While a stand can exist a petty heavy in your bag, it's all worth information technology then y'all tin can have a hands-off practice.
Later, upload all of your videos to Google Drive (once more, have a separate account for this) and delete the videos of your iPhone. To send out the videos to others, you should re-download and ship them to them, only primarily, you should give yourself at least twenty minutes a twenty-four hour period to view your previous day'south practice (objectively) and come with a game plan for the next do.
Re-watching your own videos for new clues is one of the easiest ways to get better.
Check-In's with Coach
It's of import to you to have a monthly bank check-in with your coach in the offseason, and a weekly one with your coach during the season. In the offseason, yous're going to want someone to hold you accountable. I wish I would've done this more with my motorbus, as he would've helped me tremendously if I had but utilized the summer to exist able to train. During the season, yous're going to desire to take an opportunity to reflect and think about every competition. No thing how neat or how bad the run across went you should go through a procedure that allows you lot to handsomely reflect.
Shot Put Spin vs. Glide Technique
Out of the x years that I competed, I spent my first iv years using the glide and ended up switching to a rotational for the remainder. Speaking from personal feel, I had greater success as a rotational thrower than every bit a glider because I have ever been on the lighter side. In high school, I weighed 180lbs and was throwing around 55+ feet consistently. I made the switch to the rotation in loftier schoolhouse after plateauing at 45 feet for a couple of months. The first meet with my new spinning technique, I ended upwardly getting a new personal record by two feet.
I believe that anyone can be successful in either one of these techniques, however, I recommend all my athletes at least effort both in their careers. Oftentimes, I'll encounter students be afraid to employ the spin technique in meets and will resort back to their "roots" and throw out of a glide. If you have put ample time into practice, you will succeed. Allow yourself to make mistakes, and have the chance of doing rotational at a run into, you might surprise yourself.
The other reason that I tell my students to use the rotational technique is that if you go to whatsoever collegiate meet, you will see that 95% of the athletes there are using the spin technique. Most college coaches adopt to teach the spin technique, and volition definitely want you to brand a switch in college. The only people that I have seen successfully throw out of a glide are incredibly fast and have a large frame. Even then, athletes with large frames benefit greatly from the rotational technique.
The Cloak-and-dagger to Being Recruited for Rails & Field
The cloak-and-dagger to being recruited for Track & Field is having the right mentor to guide you lot to sign your National Letter of the alphabet of Intent. Sure, you tin do it on your own, simply every bit several other athletes take washed in the by, but to truly get the most out of your opportunity, y'all should sign up for a programme like Torch Higher Recruiting. Torch Higher Recruiting is an online platform that connects track & field athletes to collegiate coaches in all divisions. It is by far the most cost-effective production in the industry and truly provides so much value. I would recommend only signing upwards for a free business relationship at outset, but if you lot do cease up joining the paid version, make sure to utilize the promo code VLAD.
- Athletics: If you're trying to get recruited for Runway & Field, there's a few things that matter. Mainly, it'due south your official personal record in your respective events. No, I'm not talking about your "practise personal record". I'm talking about actually existence official on the MileSplit or Athletic.Cyberspace websites.
- Academics: After beingness a Sectionalization 1 Runway & Field athlete for four years, I can tell you that balancing both academics and athletics is no joke. Coaches will often await at your academics in high schoolhouse to see if you lot'll be a practiced fit for their school. I had a 3.5 GPA in high school, which gave me the opportunity to look at some prestigious institutions.
Men Shot Put Recruiting Standards
In club to get recruited as a male person shot putter, y'all have to meet the following standards:
| Shot Put Personal Record | Divison |
| 55'0″+ | Any |
| 50'0″-55'0″ | D2, D3 |
| 45'0″-50'0″ | D2, D3, NAIA |
Female Shot Put Recruiting Standards
| Shot Put Personal Record | Partitioning |
| 42'0″+ | Any |
| 32'0″-42'0″ | D1 (Walk-On), D2, D3, NAIA |
9 Cues to Assistance You Throw Shot Put Farther
If you are trying to get better at shot put, there are sure mental cues that yous have to keep in mind as y'all go through the circle. My suggestion would be that you only think about 1 cue at a time. Thinking about more than than one or two cues per practice is a recipe for disaster.
Cue #1 – When your left foot lands in the front, keep it down and turn your right foot through.
"But think of a door being slam shut. The edge stays locked in place, just allows for the door to plow and completely closed." One of my high school coaches taught me this, and it has really stuck with me throughout my career.
To exercise this cue, I would endeavor start from scratch really. A lot of throwers have the tendency to simply shift their weight to throw. This is an extremely bad habit and should exist fixed immediately. While it volition take a little while before mastering this part, it volition add significant distance to your throws. To warmup every exercise, I would unremarkably accept 8-x half turns to begin and really focus on this "door" concept.
Cue #2 – Focus on your left foot getting downwards chop-chop to transfer energy into the shot put.
A lot of coaches will say " pinch your knees together in the middle of the circle". Their principal reason why they give this cue is because they want your feet to go down faster. One athlete who was incredible at keeping their left foot down was Justin Rodhe.
By keeping getting your left down quickly, you're actually able to create a large stretch – called by many as "chest-hip separation". Substantially, this is the fundamentals of shot put. When you're in your ability throw, your lower trunk will be facing to your right/left and your upper trunk will be pointed to the dorsum of the circle. Every bit your correct foot turns, it will create a massive stretch and torque to help y'all launch the shot put.
In conclusion, you lot tin find a ton of Free content online that you tin can leverage to go a better shot put thrower.
Cue #3 – Go on your left pes loaded out of the back of the circle.
In some of my training sessions, my young man teammates would often say "become left". It was a cue to go on your left pes loaded out of the back of the circumvolve. One professional that demonstrates this profoundly is Ryan Crouser. When he throws, it looks like he'due south throwing in slow move. That is because out of the back, he's loading that left pes to create equally strong drive to the middle.
Another manner you can practise this is by using either 180 or 360 drills. Both of these drills are things that you can immediately implement into your practices. These drills will aid you keep your weight on your left foot (or right if you're a leftie). When I was in high school and kickoff learning this concept, I would e'er start out my practices with 180's. Afterwards successfully landing at to the lowest degree 10 180's in a row, then I'd motility to 360's. Consistently starting out practice too helped fix my mindset. Those two drills are like shooting fish in a barrel to breeze through, but ensuring that y'all do every rep with excellence will assistance you to have a great practice.
Cue #4 – While your setup can exist custom tailored to your style, information technology needs to exist counterbalanced.
Every shot doodle has a different body type. Therefore, yous'll encounter professionals like Tom Walsh have a completely different technique than Ryan Crouser. Although it looks different, it really isn't. They may start differently, but they both allow these technicians to striking the same positions in the middle and at the terminate.
So if you're winding back and forth, I would recommend to start trying to limit that. You may recollect that this is giving you lot more momentum, simply you're actually killing some of your distance considering of it. If you're constantly rocking back and forth at the beginning of your throw, you're practicing inconsistency. You lot'll have to create a setup that is consistent and so you lot tin hit positions better. As you become more advance, you can then tailor your entry to what might work for you lot.
Cue #5 – Go along your left arm parallel to the ground.
When you're coming out of the dorsum, it's very easy to forget nearly the importance of your left arm. Because your left arm is a crucial part of your cake, you lot demand to be cognizant of the impact it can have on your throw. As you keep your arm parallel to the ground, it will allow you to wrap your arm in the middle. The master of this was Adam Nelson.
Past wrapping your arm, you lot are actually able to create greater separation in the middle of the throw. The above video demonstrates the importance of this.
Cue #6 – Bring the intensity to in contest throws.
Don't become me wrong, I've seen some keen throwers show no sort of emotion subsequently hitting a big PR. Not anybody has to do it. But for me, I had to emotionally connect myself to go into the zone. I had to visualize myself throwing far weeks before the consequence. Intensity brought an astonishing civilization to this event. Information technology allows you to truly get into the zone.
Cue #vii – Treat every practice similar it's a competition with your best cocky
Disclaimer: You should e'er check with your healthcare professional get-go earlier taking pre-workout or any competition supplement.
I'thou not saying go out every practice, considering there is serious value in pinpointing areas of technique and honing in on them. Nonetheless, I'grand saying that you lot should go far a habit of saving your throws. Yes, it's important to become afterwards it in practice. However, if you consistently practice and casually pace out of the circle, you're going to do the aforementioned in a meet. Trust me. I had a slew of meets, even one where I fouled out of both events. It's not fun, so just make sure yous're keeping everything in the circle. That beingness said, be smart about the throws you decide to go on in the circle. If its raining, it's probably best to just allow it go. Stay inside the circle the best yous tin, but empathise your limits.
If you want to hype yourself up before a encounter, I'd recommend drinking java. Coffee will bring yous to a perfect balance between feeling too hyped up and feeling at-home. I've been to meets where I had way too much pre-workout. Don't get me wrong: pre-workout is great in moderation. It can help wake you up on early mornings you have to throw, but you lot have to play effectually with the serving size you requite yourself.
Additionally, always check if that make/supplement is approved for NCAA or HS.
Lastly, do non compare yourself to others. Honestly, the terminal thing you should be looking at is MileSplit. I had friends that would obsess over numbers and would constantly compare themselves to others. They would know everything about their competitors, even going equally far as looking them up on Facebook, Instagram, and other social media platforms. Let me tell yous this: don't worry most them. Yous cannot control how they perform on meet solar day. The only thing that yous can control is your mentality and your preparation prior to a contest.
Cue #8 – Record the Majority of Your Full Throws
Whether you lot accept a smart phone or photographic camera, you should always be recording your throws. More importantly, you should speedily evaluate your throws in do, and see what exactly is working. If you keep practicing and are not trying new things, yous're going to go the same results. Mix information technology upward, and see what makes the shot go farther.
Hither's the secret to throwing far: after every practice, watch a few videos and document online or in a journal what y'all did well, and what y'all can improve on. That fashion, you lot are list the positives and seeing your progress, but besides pinpointing what can be improved. Every bit you record your videos, you can endeavor different angles. However, the best angle to record and get the best type of video analysis is from the dorsum of the circumvolve. I've literally used a sneaker as a camera stand up before, simply yous can also purchase a photographic camera stand to gain consistency.
Cue #9 – Know Your Body & Listen to Your Coach
Many athletes often DM me or email me asking how they tin can become meliorate. The difference between those who just accomplish out and those who get amend are the ones that actually follow my advice. I've provided immense value to several athletes over the years, but I'd probably say about 90% of them only follow information technology for two weeks. The 10%, however, who do stick with it, have become a strength to be reckoned with in the shot put world. Listen to your motorcoach. While your noesis may exceed theirs, they accept an outside perspective. Always consider that they are also trying to help you reach your goals.
The starting time affair you need to keep in listen is listening to your trunk. If your wrist is hurting, permit your autobus know and go to the trainers. Your calf is hurting? Allow your coach know and go to the trainers. If you effort to push through a potential injury, that'south how yous finish upward getting injured. Know your body and your limits. If something doesn't feel right, take the safe road. Particularly consider this right around peak season.
How Often Should I Exist Throwing?
In high school, I would throw shot put at least four times a week, 51 weeks of the year. The majority of my throwing sessions would look like this:
The difference betwixt someone who is throwing 35 anxiety and 55+ feet is consistency. I threw on days where it was beautiful exterior, and I've likewise thrown on days that were horrible. Let me tell you: yous practise not know true hurting until you throw the twenty pound shot put in the blistering cold and take it roll back on your fingers.
That is exactly what information technology'due south all about. The grind to go consistently meliorate. One thing that you need to accept accountability. It's easy to offset on this workout plan for the beginning week, just what is difficult is continuing with it.
Frequently Asked Questions About Shot Put
Where do you measure out the shot put from?
Many officials get this incorrect, but yous should always measure a shot put throw from the inside of the toe board. Information technology wouldn't be the outside of the toe board simply because the body cannot and is non supposed to accomplish this area. Measuring from inside the toe lath mimics the release point of the thrower.
Which shot put technique is best?
The shot put technique is all about personal preference. While virtually professional throwers like Joe Kovacs and Ryan Crouser volition use the spin technique, the glide has frequently dominated the podium with throwers like David Storl and Ulf Timmermann.
How oftentimes should I be throwing?
Shot putters should try to do as frequently as possible. At the pinnacle of my training, I would train year-round taking anywhere between 8 to 25 throws depending on the season. The general dominion of pollex is to take higher volume throws during the summer and use the winter flavour to employ heavier implements.
Source: https://www.thetrackspikes.com/shot-put/
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