Peter Ventre

Introduction

Speed and strength are essential qualities in the athlete to accelerate the shot. From its lowest point it must travel upwards, across the circle in a straight line, accelerating to a high point of release.

Developing the techniques

From a balanced, tall position, with the shot nestled by your neck, swing the left leg upwards and drop the trunk so that the body assumes a T-shape. The high left leg will help to counterbalance the weight of the trunk and the shot and enables you to utilise space outside the circle.

Bend the right leg slightly as you draw in the trunk and left leg. This is a critical moment, after which fast, explosive effort will be required. The shot Is at its lowest point and from here it must only travel upwards, along the line of delivery, and it must be accelerated through to the point of release. 'Pump' the left leg from a bent position, hard across the circle. By reaction, this will make the drive from the right leg on the ground more efficient the application of power at this moment is to increase the speed of the shot held in the neck. The right foot shifts fast from the back of the circle to the centre and is placed at an angle of 45 degrees from the line of throw. Keep in a backward facing position by looking to the rear. The left foot comes down close to the stop board. Now you can continue to drive the shot straight over the top. at the same time turning the body from a backward facing position. Remember that the shot must travel in a straight line even though the body is being opened out and the shoulders and hips pivoted. This phase is not something to be practised in isolation from the shift across the circle. Both are part of the same movement think in terms only of the shot travelling faster. This is the moment for thoughtful practice, trying to ensure that each muscle group comes into the drive efficiently. Before the legs complete their work, the back muscles must be added into the movement and then the arm should strike, so that the shot continues to accelerate. Note the right arm position in Fig. 5 the higher the elbow the more effective can be the final contribution of the wrist and finger flexors.

Finish in a high position over the left foot, ensuring full effort until the shot leaves the fingers. If your hand is big enough, keep the fingers together rather than spreading them around the shot. Reversing the feet to remain in the circle is something which will improve with training and should never be allowed to affect the pattern of shot putting. The focus of your attention should be not on staying in the circle but on moving the shot in a straight, forward upward direction, faster.

Training

Speed and strength combining to produce power must be developed. As the power is achieved, it must be applied by technique training. This means putting the shot, often the full movement with full effort.

(i) Power training. The more powerful your physique the further you will put the shot, so the more heavy resistance work you do for all muscle groups, the better. However, squats, bench presses and finger and wrist presses, performed with fast, explosive effort can be the basis of training. Try to do this for three 40 minute sessions per week.

(ii) Technique training should be done every day if possible. After a warm up involving powerful use of the large muscles, put the shot 21 times in 7 sets of 3. Rest after each set and think about the movements you have just performed in an attempt to refine the next set. (Measure your distances and keep a record of performances.) There is no reason why you should not continue this work throughout the winter. Take out a bucket of hot water in cold weather and keep two or three shot warming.

Work with the sprinters if you like, but the key to shot putting success is in learning to move the shot faster and not in learning to sprint. Speed is for the shot.