Cadets will put a 16-pound shot thirty or more feet. Cadets who weigh less than 160 pounds must meet the minimum distance as noted below.
If any body part touches outside 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).
Glide – Start at the back of the ring with the body facing away from the target. The shot is cradled against the neck with the throwing elbow pointed outward, away from the 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 the body across the 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).
Plant – As the non-dominant leg extends against the toe board, lateral motion is transferred to upward thrust. This phase is sometimes called the brake step; failure to break carries the cadet out of the ring and results in a foul. Keep the elbow of the throwing arm up.
Release – The trunk uncoils from an extension of the dominant leg. The cadet should focus on an upward movement even though the applied angle will be less than the focus. The arm should extend 40-45 degrees to the trunk for optimal carry (or punch).
How to Improve
Shot put power begins in the legs, hips, and back. Power is improved through overall muscle strengthening, emphasizing 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 the 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 the 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.