Throwing a Shot PutAvari Miller

Videos• Proper Form• Basic Standing (8-32)• http://www.youtube.com/watch?v=tHVMufMECPo

• Slow Motion• http://www.youtube.com/watch?v=YqdSDfjCQLc

• London Olympics 2012: Men’s Throws (4:26-4:53)• http://www.youtube.com/watch?v=FvqdGJz0HIo

• Improper Form• Reporter (2:36-2:44)• http://www.youtube.com/watch?v=E0qjNgX70Fg

ComparisonProper Form

• Notice how the right elbow stays up and is perpendicular to the body.

• The left elbow starts out straight in front of the body and then as the body is turning/in motion, the elbow is pulled closer and tighter around the body for a better turn.

• When the ball is released, the right arm is directed out at a 45 degree angle.

• Ankles are pivoting and are not stationary.

• Chest “opens” up within the throw; arms aren’t close together.

Improper Form• His left elbow dropped immediately

as he started moving; it just kind of was there.

• His right arm was not perpendicular to his body. When the ball was released, his right arm was almost directly out in front of him instead of at a 45 degree angle.

• Also, when he released the ball, his body was tipping sideways; it should be upright and tall.

• He was turning too slowly and didn’t have quick feet.

Joint Movements• Basic Stance• Elbow: • Right= Elbow flexes in starting position; extends when the ball is

being released• Left=Elbow is extending in starting position; pulls into a flex when the

right arm is extending (do opposite of each other)

• Shoulder:• Right= Starts from abduction; going into the throw the shoulder is

horizontally adducting because it is pushing the ball away from the body.

• Left= Starts from adduction; going into the throw/turn the shoulder is horizontally abducting

• Knee:• Right= Flexing in starting position; while pivoting and going into the

throw, the knee extends• Left= Extending the whole time; starting position through the throw

Muscle Actions• Basic Stance• Elbow• Right= Concentric in starting position; eccentric in throwing position• Left= Eccentric in starting position; contracts concentrically during

throw

• Knee• Right= Concentric in starting position; eccentric in throwing position• Left= Eccentric in starting position; eccentric in throwing position

• Hip• Right= Starts contracting concentrically; eccentric going into the

throw• Left= Eccentrically contracting through the whole throw/process

Drills• To help keep elbows up:• PVC pipes• Bean bags

• To work on power in the legs:• Medicine ball chest push• Underhand medicine ball toss

• To have quick hips:• Hold onto a fence or wall; push away with hips

Exercises• Squats• This helps build your leg muscles, works your core, and can possibly even

help you stretch your forearm

• Plate Twist• Feet are planted on the floor, knees are bent• Hold a plate/weight in front of your body and twist side to side; helps

strengthen core and coordinate upper body and core

• V-Sit ups• Lay flat on the ground; bring your arms and legs up at the same time and reach

for the sky• Your shape should be somewhat of a “V”

• Bench Press• This helps work your upper body

• http://www.spireinstitute.org/training/track-and-field/drill-station/strength-exercises-throwers