Linear Shot Put Technique is divided in 4 phases:
- Preparation
- Momentum Building
- Delivery
- Recovery.
The Grip
Objectives
- To hold the shot firmly
Technical Characteristics
- Shot rests on the fingers and the base of the fingers
- Fingers are parallel and slightly spread
- Shot is placed at the front part of the neck, the thumb on the collarbone – “clean palm, dirty neck”
- Elbow is out at a 45° angle to the body.
Preparation Phase
Objectives
- To prepare for the glide
Technical Characteristics
- Thrower starts upright at the rear of the circle – back to the stop board
- Trunk is bent forward parallel to the ground
- Body is balanced in the single support
- Support leg is bent while the free leg is drawn towards the back of the circle (1).
Momentum Building or Glide Phase
Objectives
- To initiate acceleration and position the body for the final putting action
Technical Characteristics
- Body moves from the forefoot on to the heel, unseating the hips
- Free leg is driven low towards the stop-board
- Support leg extends over its heel
- Support leg maintains ground contact through most of the glide
- Shoulders are kept square to the rear of the circle (1).
Rotational Shot – Whole Sequence
Rotational Shot Put Techniqueis divided into four phases:
- Preparation
- Momentum Building
- Delivery
- Recovery.
Preparation Phase
Objectives
- To assume an optimum position and grip – pre-tensing the trunk in preparation for the turn
Technical Characteristics
- Shot is placed further back on the neck then in the Linear Technique
- Upper body is bent slightly forward with the back to the stop-board
- Legs are spread a little more than shoulder-width
- Weight is on the balls of the feet
- Upper body twists against the direction of the turn
- Turn starts when right shoulder points in the direction of the throw
- Turn starts to the left.
Momentum Building Phase – Part 1
Objectives
To accelerate the thrower and shot
Technical Characteristics •
- Bodyweight is transferred on t the ball of the left foot, knees are bent •
- Left foot, left knee and straight left arm turn to the left simultaneously
- Right leg swings wide
- Shoulders must remain level
- Initial movement is slow and controlled in the direction of the throw.
Delivery Phase – The Power Position
One-legged delivery phase in the linear technique (above) and the rotational technique of shot putting (below): The respective right picture depicts the so-called “backward reclining” position of delivery.
Objectives
To maintain the speed of the shot and begin its main acceleration
Technical Characteristics
- Bodyweight carried mostly on the ball of the right foot, the right knee is bent
- Ball of right foot and heel of the left foot are placed on a line – ‘Heel-Toe Position’
- Hips and shoulders are twisted
- Head and shoulders are back
- Right elbow is at a 90° angle to the trunk.
Delivery Phase – Main acceleration
Objectives
- To transfer velocity from the thrower to the shot
Technical Characteristics
- Right leg is extended and twisted explosively until the right hip faces the front of the circle
- Left leg is fixed then lifts creating a ‘jump’ delivery – influencing the angle of release
- Trunks twisting movement is blocked by the left arm and shoulder
- Right elbow is turned and raised in the direction of throw.
Delivery Phase – Final Arm Movement
Objectives
To transfer velocity from the thrower to the shot
Technical Characteristics
- Strike of the putting arm begins after full extension of the legs and trunk.
- Left-arm is bent and fixed close to the trunk
- Acceleration is continued by pre-stretched wrist (fingers turning out after the release)
- Release is made immediately after loss of ground contact.
Momentum Building Phase – Non-Support
Objectives
- To accelerate the shot and thrower and to prepare for the delivery
Technical Characteristics
- Left knee and toe must have turned completely to the front before drive off of left foot
- Driving leg is not completely extended
- Flat jump, lead by a high right knee (leads forwards not upwards)
- Landing is on the ball of the right foot at the centre of the circle
- Trunk is bent for landing, the left arm folds across the chest.
Momentum Building Phase- Foot Placement
Objectives
- To provide support for the correct body positions
Technical Characteristics
- Feet are more than shoulder-width apart, turn is to the left on the ball of the left foot
- Right leg swings over the outside to the centre of the circle
- Right foot lands on the ball of the foot in the centre of the circle, the left foot lands quickly after the right foot
- Power position is ‘shorter’ than linear technique.
Momentum Building Phase – Final Part
Objectives
- To prepare for the Power Position
Technical Characteristics
- Landing is on the ball of the right foot
- Bodyweight is over the right foot
- Left knee moves close to the right knee and forwards
- Body is kept closed – left arm is in front of the trunk, head faces the rear of the circle.
Recovery Phase
Objectives
- To stabilize the thrower and avoid fouling
Technical Characteristics
- Legs ‘reverse’ – change quickly after the release
- Right leg is bent
- Upper body is lowered
- Left leg naturally swings backwards.