The Citadel

The Military College of South Carolina

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Shot Put

Standard

Cadet will put a 16-pound shot thirty or more feet. Cadets who weigh less than 160 pounds must meet minimum distance as noted below.

Elements

Power.

Restrictions

If any part of the body touches outside of the shot put ring, the put is void. It is also a foul to allow the shot to fall below shoulder level or to be put with both hands. The put is measured from the nearest point of its mark to the inside circumference of the ring (toe board).

Execution
  1. Glide - Start at back of ring with body facing away from the target. The shot is cradled against the neck with the throwing elbow pointed outward, away from body. The throwing arm should be at about a 45-degree angle to the ground, the non-throwing arm raised for balance. Motion starts with an extension of the non-dominant leg to drive body across ring. The glide phase is not recommended for novices (beginners often can put just as far without the glide because of difficulty transferring lateral motion to upward thrust).
  2. Plant - As non-dominant leg extends against toe board, lateral motion is transferred to upward thrust. This phase is sometimes called the brake step; failure to break carries cadet out of the ring and results in a foul. Keep elbow of throwing arm up.
  3. Release - The trunk uncoils from an extension of dominant leg. Cadet should focus on an upward movement even though the applied angle will be less than the focus. The arm should extend at an angle of 40-45 degrees to the trunk for optimal carry (or punch).
How to Improve

Shot put power begins in legs, hips and back. Power is improved through overall muscle strengthening with emphasis on plyometric (bounding) exercises. YouTube offers numerous “How-To” videos on techniques of the shot put.

Safety, Facilities and Equipment

Any large, level grassy area is appropriate for performance of the shot put. A throwing ring must be present; the ring is seven (7) feet in diameter. The area must be restricted to all other uses during performance of the shot put. Use of only one shot is strongly recommended: this limit will reduce distractions and inattentiveness. Keep spectators, throwers, instructors and coaches behind the throwing ring until the put lands.

Requirement
Body
Weight (lbs)
Put
Required
Body
Weight (lbs)
Put
Required
Body
Weight (lbs)
Put
Required
120 22' 6" 134 25' 1-1/2" 148 27' 0"
121 22' 8-1/4" 135 25' 3-3/4" 149 27' 11-1/4"
122 22' 10-1/4" 136 25' 6" 150 28' 1-1/2"
123 23' 3/4" 137 25' 8-1/4" 151 28' 3-3/4"
124 23' 3" 138 25' 10-1/2" 152 28' 6"
125 23' 5-1/4" 139 26' 3/4" 153 29' 10-1/2"
126 23' 7-1/4" 140 26' 3" 154 29' 10-1/2"
127 23' 9-3/4" 141 26' 4-1/4" 155 29' 3/4"
128 24' 0" 142 26' 7-1/2" 156 29' 3"
129 24' 2-1/4" 143 26' 9-3/4" 157 29' 5-1/4"
130 24' 4-1/2" 144 27' 0" 158 29' 7-1/2"
131 24' 6-3/4" 145 27' 2-1/4" 159 29' 9-3/4"
132 24' 9" 146 27' 4-1/2" 160+ 30' 0"
133 24' 11-1/4" 147 27' 6-3/4"
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