Here we explain the basics of both linear shot technique and rotational shot put technique. Shot put technique is learned through a number of drills which are grouped into related sets and break the skill down into smaller managable parts.
Linear shot put technique involves a shift across the circle. Many throwers believe it to be more reliable than the rotational technique and so is often favoured by multi event athletes who have only three attempts. We explain the basics of technique as well as three sets of drills
It is recommended to teach drills in sets which use specific drills to help develop movement through the part range of the technique to whole, rather than practice unrelated drills. In each set complete each practice before moving onto the next one and look to do between 3 to 5 reps.
The rotational shot put technique is similar to a discus throw in that the athlete rotates in the circle. The advantage of the rotational technique is when done well much larger release speeds can be gained and in theory a longer throw.
Smaller practice drills can also be particularly useful for the adolescent athlete during summer growth spurts when coordination is sometimes effected. Going back to basics with drills for a session or two can help as the body realigns (axons and myelinization) itself following a growth spurt. It is recommended to teach drills in reated sets which develop movement through part range of the technique, rather than unrelated drills.
Strength and conditioning is a vital part of throws training and should include weight training for strength and power, and core strengthening of the trunk muscles which provide a firm platform to launch the throw as well as prevent injury.