How To Measure Shot Put Distance

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Shot putting seems like a simple sport: you try to throw a weight further than your competitors. In fact, the unusually heavy ball (chosen a "shot") requires specific throwing techniques to avoid injury. The well-nigh successful athletes must use a great bargain of coordination and balance to get as much power and momentum into the "put" every bit possible, without leaving the boundaries of the starting circle. Both the glide throw and the spin throw are used at high levels, but it'due south a skilful idea to practise the basic technique for your first attempt.

1. 1

   Showtime with a lightweight shot. The word "shot" refers to a heavy ball, which contestants endeavour to hurl as far as they can. Beginners should start with a light shot, between 4 and eight pounds (1.viii–3.6 kilograms), since this lowers the risk of injury if the incorrect throwing form is used.

   • Once you have the basic throwing technique downwards, and some practice under your belt, you can motility on to heavier shot puts. Standard weights for competition vary depending on the age and sexual practice of the competitors, and the nation hosting the competition.

2. two

   Stand up inside the circle. When shot putting, you lot must stay within the circle during the entire throw. The circle is usually painted on a slab of concrete and is vii feet (two.13 meters) wide for official competitions. If yous step exterior the circle during the throw, it is a foul and is not counted in the contest.

   • After throwing, the athlete must exit the circle through the back half of the band, not the front, or the throw becomes foul. (This avoids arguments over whether an athlete stepped over the line during the throw or subsequently.)
   • The circle usually has a "toe board" in front that will block the athlete's foot from going too far forward. You are non immune to step on top of the toe board.

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3. 3

   Make up one's mind the winner. After the shot lands, the distance from the front of the circumvolve, and the location of the landing is measured. Even so, the shot must land inside the cone-shaped throwing field, or else it is a foul. The athlete whose shot lands farthest from the circle, without committing a foul, wins the round.

   • If you lot need to make your own cone-shaped throwing field, set information technology up using two equal lengths of string at least 50 feet long each (the sides of the cone), then a tertiary length (the end of the cone) exactly threescore% as long. Measure the long sides from the eye of the circle.^[ane]

4. iv

   Push, don't toss. Because the shot is so much heavier than assurance in other sports, it cannot be tossed overhand or underhand without a high take chances of causing a pulled musculus or other injuries. Always "push" the shot put out by extending your arm in i direction, without swinging it. Read the instructions beneath for more information nigh standard throwing techniques.

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1. one

   Grip the shot with your fingers. Cup the "shot," or heavy ball, with your fingers and thumb forth the backside of the ball. Don't touch the shot with your palm, and don't spread out your fingers around the brawl. Apply your dominant mitt.

2. 2

   Stand up sideways at the back of the circle. Place your correct foot on the dorsum of the circle, and face the right side of the circle. Stand with your feet a little more than shoulder's width autonomously. While you lot'll motion on to a more powerful throwing position later, this is a good opinion to get you started while you concentrate on the arm and leg motions involved.

   • This guide is written for right-handed shot putters. Switch "right" and "left" if you lot are left-handed.

3. three

   Place the shot nether your jawbone. Stick the shot underneath your jawbone next to your neck. Proceed your right elbow raised and so the arm can button directly into your neck.

4. four

   Extend your left arm upwardly. Point your left arm upward in the direction you'll exist throwing. During the rotation leading upwardly to the throw, pull this arm inward so your hand is against the center of your breast.

5. 5

   Put your weight on your dorsum leg. Surprisingly, most of the forcefulness in shot putting comes from the legs, not the arms. Put virtually all of your weight on your correct leg, at the dorsum of the circle, bending your knee joint as much as you find comfy while keeping your residual.

6. 6

   Plough your hips and push frontward. Push forward as hard as yous can with your back leg, turning your hips so you face forrad as you do so. Step or jump forward as you practise this, sticking your front (left) foot every bit shut to the front of the circle every bit you lot can.

   • If you are having trouble keeping your balance and aim while you do this, get-go out in the middle of the circle instead and have shorter steps while you lot practice.

7. 7

   Extend your arm directly outward to "put" the shot. As you straighten out, move the shot out from under your jaw and send your arm out in a direct line at about a 40º bending up, toward the field. Always continue your elbow raised and your wrist directly. If your elbow drops or your wrist bends downward during the release, this will upshot in a "tossing" motion that risks injury and fails to make full use of your momentum.

   • The optimal angle is between 37º and 38º.

8. 8

   Move forrad more than as y'all do. Keep practicing this throw, especially the final commitment of the shot put. Once you tin can perform a good throw consistently, start pushing off more than vigorously during the throw, and so your left foot lands equally shut to the front of the circumvolve as possible. One time y'all tin can keep your residue and aim while leaping and turning difficult, motion on to the glide throw, one of the techniques used by serious competitors.

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1. i

   Larn the basic throw first. This section of the guide volition assume you lot already know the basic grip of the shot, the general motion, and how to release the shot for maximum distance. This "glide throw" is very similar to the bones throw described above, but provides actress ability if y'all are able to go on your rest.

2. ii

   Adopt the starting opinion. As with the basic throw, stand with your anxiety a little more shoulder-width apart, facing the right side of the circle. Press the shot into your neck with your dominant hand, with the elbow on that arm raised to shoulder height.

3. 3

   Plough over the back of the circle. Turn your body and anxiety without changing your stance, and so you are facing the dorsum of the circumvolve. Curve your right knee so all your weight is over your right leg, at the back of the circle. Your left leg is extended behind you toward the middle of the circle. Your left arm is pointing down and forward, over the back of the circumvolve.

4. 4

   Kick hard to move to the front end of the circumvolve. Boot hard off your right foot, and lift both feet in the air, turning to face up the right side of the circle. Bring them down again then your left foot is touching the toe lath at the forepart of the circumvolve. Keep your weight more often than not on your dorsum human foot. Your left arm swings around and ends up pointing upward toward the side or front of the circle.

   • Transition to the next pace every bit fast as you lot can, so you can accept advantage of your forward momentum.

5. v

   Button forward hard and make the shot. Immediately afterward landing, push off your right human foot again, transferring your weight forward onto your left foot. Extend your back leg fully, and push the shot forward at virtually a 40º angle at the moment when your arm is facing forwards. Ideally, your arm should extend over the front of the circle.

6. six

   Complete the spin to go along your balance. Your button should be strong enough to proceed yous spinning afterwards the shot is released. Hop on your left foot one or two times to complete the spin, without falling exterior the circumvolve.

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1. one

   Learn the basic throw first. The spin throw involves two complete rotations before the shot is released, which can easily crusade y'all to lose your balance. Being familiar with the basic throwing technique is vital, so you can avert injuring yourself by flinging the shot with an arm in the incorrect position.

   • Both the spin throw and the glide throw are used by professional person shot putters, with mixed opinions over which is more than effective.

2. ii

   Hold the shot as usual. Grip the shot with your fingers and thumb, and press information technology against your neck.

3. three

   Stand up at the back of the circle. Both shoulders and feet should point to the back of the circle, with your anxiety shoulder-width autonomously. Both knees are slightly bent, and your weight is evenly distributed.

4. 4

   Pivot on the right human foot. Slowly pin onto your right foot. Turn your hips and shoulder so you are facing to your right (the left side of the circumvolve). Remember to continue the elbow on your putting arm raised at all times. Pause and set to beginning the spinning motion: the rest of the steps below will all happen within a couple of seconds.

   • Switch "left" and "right" if you are left-handed.

5. 5

   Spin around on your left human foot. Rapidly pin on your left foot, bringing your right foot swinging around over the back of the circle.

6. 6

   Spring and state on your right foot. Every bit your right foot swings back into the circle and effectually, push off your left pes and country with your right foot in the middle of the circle. Your knee should be bent and your whole body angled down.^[two] You accept now rotated 360º – one complete spin.

7. vii

   Push off over again to continue the spin. Push button off your right foot in the center of the circle, and proceed the spin an additional 180º (one-half rotation). Land with your left foot as close to the toe board equally possible, and your right foot back toward the center of the circumvolve.

   • Keep your head and right arm in the same position during this spin, to avoid interfering with your shoulder movements.^[three]

8. eight

   Release the shot. Use the usual technique to release the shot, as soon as y'all complete your spin. If you extend your arm directly forward and upward with your elbow raised, the rotational momentum from the spin volition be translated into the shot.

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• Question

  What are the bones exercises for shot put?

  

  Weight lifting for arms and legs. This will give you more power for your shot.

• Question

  What kind of nutrition should I take for track?

  

  Protein! You need a lot of poly peptide to exist able to condition the way y'all need to. Also, don't consume whatsoever junk food (processed, chips, block, etc.). Endeavor to drink lots of h2o (I drink a gallon a 24-hour interval) and don't drink soda.

• Question

  How tin can I improve the explosive speed in my arms?

  

  Punch interval drills develop your arm and shoulder endurance. This constant resistance allows you to build speed and explosive ability.

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• Employ shoes specifically made for throwing. These are made with less grip on the bottom to brand techniques like the glide and spin easier. These shoes also help keep you on the balls of your anxiety to optimize your throws.

• Movie your fingers out to the side upon release. This promotes keeping your elbow upwardly and will help you avert a low and short throw.

• Use shoes with expert traction to avoid slipping on the concrete.

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• Proceed anybody far abroad from your shot putting area, especially when you are just learning. Use caution around fast-moving heavy objects.

• Never try to throw a shot like a baseball or a basketball, even outside of exercise. The weight of the shot can easily pull a musculus in your arm.

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Article Summary X

When y'all're just learning shot put, apply a 4-8 pound shot to reduce the chance on injury. To begin, stand up sideways at the back of the 7 pes circle you lot're throwing from. Then, cup the shot with your fingers and thumb along the back of the brawl without letting the ball touch your palm. Identify it under your jawbone, and extend your other arm in the direction of your throw. Side by side, push off with your dorsum leg and push the shot out by twisting your trunk and straightening your arm. Continue reading to learn the glide technique!

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