• Language

Throwing Events

To develop the quickness needed for an explosive throw, shot putters and discus throwers should do high knee lifts. Go to the track and begin by sprinting 20 yards. After you get to the 20-yard mark, walk another 20 yards and lift your knees as high and as quickly as possible. Then sprint 20 more yards and do high knee lifts for 20 more yards.


Kettlebells teach shot putters and discus throwers how to coordinate their movements as they train to get stronger. Kettlebells help the field athlete with balance, coordination and core strength. Hold the kettlebell under your chin and get in the shot-put start position. Practice the spinning movement used in the shot put and discus throw to improve your balance and coordination. Use arm swings with the kettlebell to gain throwing distance.

Shuttle Run

Run shuttle sprints to develop explosive quickness for the shot put and discus. Starting in the gym, run 10 yards and pick up an item such as a track baton. Run 10 yards back to the starting point and put the baton on the ground. Run 20 yards and pick up another baton, then run back to the starting line. Do this routine three times per training session.


Workouts that increase your strength and quickness can help improve your performance in your track and field events. Athletes must work on functional strength and quickness in order to improve in any sport.

Mastering Technique

Step 1

Pick up the shot and stand toward the back of the throwing circle. Let the ball sit at the bottom of your fingers on the pad of your palm, but not in the center of your palm. Tuck the shot into the crook of your neck and press tightly to ensure it doesn't fall out during your glide movements. Point your thumb down toward your clavicle.

Step 2

Lean down on your stronger leg — usually the right leg. Bend that leg slightly and let your other leg rise into the air. Push hard down on your right leg to drive your body toward the front of the throwing circle and onto your left leg.

Step 3

Position your body side-on to the throwing area and feel the power from your legs move up through your body. As you come to the top of your movement, push the ball out keeping your elbow high, the BBC Sport website advises. Flip your wrist and fingers to offer an extra bit of power on release. Your arm and fingers should be totally straight on release.

Step 4

Release the shot at an angle of around 37 to 38 degrees. This is the optimum angle for maximum distance used by top shot put athletes


Step 1

Exercise using a medicine ball. This heavy ball helps build your core strength and explosive power for throwing. Lie on the ground facing up and ask a training partner to carefully drop a medicine ball from a low height to your chest. Catch the ball and throw it back up to your partner.

Step 2

Increase the distance of the medicine ball drop as you become more confident. This is a popular technique with throw athletes, according to expert coach Brian Mac.

Step 3

Practice wrist flips to perfect your shot release and strengthen your wrist, the National Throws Coach Association website suggests. Hold the shot in your hand as normal, but raise your hand above your head. Flip your wrist to launch the shot forward.

Step 4

Run with exaggerated strides, a technique known as "bounding." Mix up your bounds with hops or two-legged jumps over obstacles. This helps develop your lower-body explosive power.


  • Practice throwing technique with a lighter ball or tennis ball until you feel comfortable with the movement. Using the shot put risks damaging your feet or limbs if dropped.
  • Do not try medicine ball exercises unless you are comfortable and experienced with the weight.


Warm up before throwing with some light jogging and some hand and wrist stretches.

Things You'll Need

  • Shot
  • Medicine ball

How to Throw the Shot Put for Beginners

For those who are just beginning to lean how to throw a shot put, the key is to develop proper technique in the throw itself. Advanced competitors use techniques such as the glide, slide and spin to increase their distance, but beginners should focus only on the power throw, which many refer to as fronting out. The power throw is made up of four parts: the gather, the explosion, the release and the follow-through.

Step 1

Avoid tossing anything out of the ring once you're in the ring. You may not wear a hat or sweatpants during the throw, but if you make a mistake and forget to remove them, simply take them off and drop them inside the ring to avoid a foul. Once you throw, you must also exit from the back half of the ring. If you exit from the front, or your momentum causes you to touch the top of the toeboard or fall out the front of the ring, you will foul on that throw no matter how far you threw the shot.

Step 2

Press the shot into your neck cheek. Keep your elbow perpendicular to your neck. All four of your fingers should be together behind the shot, with your thumb to the side of the shot, not wrapped around it. During the gather, you will stand with feet together at the front of the ring. If you are right-handed your left foot will be against the board. Step back with your back foot, bending at the hips and knees to lower your center of gravity and gain momentum. Your non-throwing arm should be hanging down almost to the ground as you prepare to explode from the ground up.

Step 3

Drive off of your back foot, rotating your lower body as you drive up into a standing position. Your legs and hips should rotate first, while you keep your upper body twisted away from the throwing area as long as possible. Just before your legs are completely extended, throw your non-throwing arm behind you, rotating your upper body violently, keeping your chest up at approximately a 45-degree angle.

Step 4

Push the shot straight out from your cheek as your head turns and moves out of the way of the field. The shot should travel up at about 45 degrees if your chest was up and your arm was perpendicular to your neck. Extend your arm violently and flick your wrists and fingers to gain a few more inches. You know that your release was correct if your palm is facing out to the side of your body, as in a chest pass in basketball. If your palm is down, as in a jump shot, you have dropped your elbow and put yourself at risk of elbow injuries.

Step 5

Switch the positions of your feet as your body continues to rotate in the follow-through. You cannot get max distance if you stop your momentum. If you exploded correctly you should jump forward slightly. To avoid stepping on or over the toe board, your back foot should land where your front foot began, with the toes pointing the opposite direction. Your front foot should not touch the ground again. As your momentum slows, pivot or hop on what was your back foot, turning your toes each time to slow your momentum. It is not uncommon to spin in a circle after the throw to maintain balance.

Things You'll Need

  • Eight lb. shot put
  • Competition shout put ring


Shot Put Progression Drills

Shot put progression drills are designed to help you improve your form and technique while shot putting. Due to the extensive steps and techniques that go into properly throwing a shot put, it is necessary to learn in steps and phases. Shot put progression skills will help you perfect your glide technique.

Shot Put Placement Drill

This drill is designed to teach you where to properly place your shot put prior to putting the ball. Start by using a softball instead of a shot put to reduce the weight and discomfort of an actual shot put. Place the ball where your neck and shoulder meet. From this spot, position your hand so that it is on the right half of the ball (the left half if you are left-handed). Once you are comfortable in this position, have a friend time you to see how quickly you can shift from a static position into your shot putting position.

Square Punch Drill

This drill is designed to help you improve your release. Stand with your knees slightly bent and your feet directly in line with the toe board. From here, rotate slightly while bending your knees, punching the ball directly off of your shoulder instead of performing any rotations. As you throw the ball, make sure your elbow stays under the ball until after it has been released. Repeat with your thumb finishing in a downward position until you are fatigued.


Power Position Drills

Once you have mastered the placement and toss of the ball, it is important to develop your footwork to maximize your rotation and power when throwing the shot put. In addition to rotation drills, performing quick feet drills will help you transition from a regular stance to a power position. Stand up straight with your knees slightly bent and feet right next to each other. From this position, lift up, quickly moving into a power position with your knees bent and weight balanced. Bounce in this position for several seconds to make sure you are balanced. Repeat until fatigued.

Front Throws

After familiarizing yourself with the power position, the next step is to transition into front throws. Stand in a power position with your knees slightly bent and the shot put pushed against the side of your neck. From here, perform a double pivot with both feet, rotating two times before releasing the shot put. Right before the release, extend your power leg, giving the toss an added kick of velocity. Repeat this footwork until fatigued.

​Medicine Ball Drills

Over the Back Toss

  1. Start by holding the ball out in front of you with your arms extended. Your back should face the area or field where the ball will be thrown.
  2. Go down into a squat position and bring the ball between your legs.
  3. Using power and speed from your legs throw by extending your body and arms backwards. When the ball reaches about knee level you should throw it overhead and up. Let your body follow the motion but keep your toes on the ground.

Overhead Straight Up Throw

  1. Start by holding the ball out in front of you with your arms extended. Look straight ahead.
  2. Go into a squat position and bring the ball between your legs.
  3. Using power from your legs come up quickly and powerfully.
  4. Throw the ball as high in the air as you can. It may arch a bit forward but the point of the drill is to throw high.

Modified Hammer Throw

  1. Hold a med-ball on the hip opposite of your throwing side. Your throwing side will face the area that you are throwing towards.
  2. Start with the weight on your back foot and follow by twisting your core towards your throwing side.
  3. Bring the ball forward and around and release at shoulder height.
  4. When you do this toss, look towards the area where you want the ball to land.

Knee Throw to Push Up

This throw can used with a chest throw or an over head throw. Have a teammate or coach stand in front of you so he/she can roll the ball back.

  1. For the chest throw start with the med-ball in the middle of your chest.
  2. Throw the ball hard in a straight line. As your body extends catch yourself in a push up position.
  3. For the overhead throw, start with your arms extended of your head and throw forward.
  4. Again, catch yourself in a push up position.

Med-ball Push Up

  1. Start with the med-ball on the ground in front of you.
  2. Slide the ball under one of your hands and place the opposite hand on the ground. This means you have one had elevated higher than the other.
  3. Do a regular push-up. You can either do this exercise with your hand on the med-ball the whole time. Or you can switch hands by doing a push-up then sliding the med-ball to the other hand after you come up.

Throw from Lunge Position

  1. You can do this toss from an overhead or chest throw as well.
  2. Start in a stabilized lunge position.
  3. Take the med-ball and place it over your head with your arms extended.
  4. Throw it forward and as far as you can while keeping the lunge.
  5. Switch legs and repeat.
  6. This exercise can also be done against a wall.

Kneeling Side Twist

  1. Have a teammate or coach stand a few feet behind you so he/she can roll the ball back.
  2. Kneel on the ground with your back facing your teammate or coach.
  3. Bring the med-ball to chest height with your arms extended.
  4. Pick a side you want to throw to.
  5. Twist your torso so the ball releases at about shoulder height. It should be tossed up and back.

Russian Twist

  1. Start by sitting on the ground with your legs slightly bent in front of you.
  2. Lean back slightly and hold the med-ball with your arms extended about head high.
  3. Twist your core so the ball will switch from touching the left and right side of your body near your hip. Keep your heels planted on the ground and do not lean too far back.
  4. You should feel this exercise in your abs.

Read more at: http://track.isport.com/track-guides/track-field-medicine-ball-drills-for-throwers



Website by SchoolMessenger Presence. © 2022 Intrado Corporation. All rights reserved.