What are the key points of throwing the shot put?

Shot put is a very well-known competition event. Perhaps in our lives, this sport is restricted by many conditions and we don’t do it often. Of course, shot put is also a very convenient exercise method. Shot put mainly exercises our arm strength and of course it also exercises our leg strength. So let’s take a look at the key points of shot put.

Holding and carrying the ball

★Separate the fingers of the hand holding the ball naturally, place the ball on the base of the index finger, middle finger and ring finger, and support the thumb and little finger on both sides of the ball (picture) to prevent the ball from sliding and facilitate control of the direction of the ball. The palm of your hand does not touch the ball.

★After holding the ball, face the left side of the body towards the throwing direction, with the feet slightly wider than the shoulders, and the left toe pointing diagonally forward and in a straight line with the arch of the right foot; bend the right knee, tilt and twist the upper body to the right, with the center of gravity on the right leg; bend the left arm slightly in front of the chest, so that the vertical line of the ball leaves the outside of the right foot, so as to lengthen the force distance and tighten the left muscles.

When pushing the ball, push the ground with your right foot quickly and forcefully, lift your heel, turn your right knee inward, and push your right hip forward to lift your upper body to the left and rotate in the direction of throwing. When the left side of the body is almost perpendicular to the ground, use the left shoulder as the axis, quickly straighten the right leg, turn the body in the direction of throwing, straighten the chest and head, push the right shoulder forward with force, and quickly straighten the right arm to push the ball forward and upward at an angle of about 40-42 degrees (picture). When the ball leaves your hand, use your wrist to exert force and use your fingers to flick the ball. While pushing the ball, push your left leg upward with force to increase the forward and upward force of the shot put. After the ball is shot, the right leg quickly exchanges with the left foot, and the left leg is raised backward to lower the body's center of gravity and cushion the forward force to maintain body balance.

Error correction

Improper use of force on fingers and wrists when pushing the shot put (sometimes leading to contusions)

Cause:

The fingers are completely relaxed when pushing the ball, the finger and wrist strength is poor, and too much force is used when pushing the ball.

Correction method:

It is required that the fingers have a certain degree of tension when holding the ball; pay attention to the development of fingers, wrists and strength; practice more with lighter shot put and pay attention to the order of force application.

★When pushing the shot put, the elbow joint drops to form a throw

Cause:

The elbow of the ball-holding arm is too low, and the head turns in the direction of the throw too early during the slide or when starting to push the ball.

Correction method:

Pay attention to the movement of your arms when holding the ball, and do more front pushes, requiring your elbows to be raised (not higher than your shoulders). When sliding and starting to push the ball (body lifting stage), your eyes should still be looking forward and downward.

★The sliding distance is too short

Cause:

The strength in pushing off the ground and swinging the legs is not enough, or the combination is not good, or the calves are not pulled in actively.

Correction method:

Repeatedly practice the kicking and swinging movements with bare hands or with a ball; continuously do calf-stretching exercises; draw a mark for the landing of both feet on the ground, and require students to slide and land on the mark.

★The body's center of gravity fluctuates greatly when sliding

Cause:

The leg is pushed off the ground or swung too upward; the right leg is not straightened and the calf is retracted too early.

Correction method:

Before sliding, the body's center of gravity should be moved back; when the left leg swings, it is required to touch the marker behind (in the throwing direction) (the height of the marker should be lower than the hips).

What are the key points of throwing shot put? Detailed answers have been given above, and you must fully understand them so that you can reduce the pressure between bones when exercising. This is also true for the tiny shot put. Especially athletes engaged in shot put should avoid making mistakes.