Once you have the basic throwing technique down, and some practice under your belt, you can move on to heavier shot puts. Standard weights for competition vary depending on the age and sex of the competitors, and the nation hosting the competition.
After throwing, the athlete must exit the circle through the back half of the ring, not the front, or the throw becomes foul. (This avoids arguments over whether an athlete stepped over the line during the throw or afterward. ) The circle usually has a “toe board” in front that will block the athlete’s foot from going too far forward. You are not allowed to step on top of the toe board.
If you need to make your own cone-shaped throwing field, set it up using two equal lengths of string at least 50 feet long each (the sides of the cone), then a third length (the end of the cone) exactly 60% as long. Measure the long sides from the center of the circle. [1] X Research source
This guide is written for right-handed shot putters. Switch “right” and “left” if you are left-handed.
If you are having trouble keeping your balance and aim while you do this, start out in the center of the circle instead and take shorter steps while you practice.
The optimal angle is between 37º and 38º.
Transition to the next step as fast as you can, so you can take advantage of your forward momentum.
Both the spin throw and the glide throw are used by professional shot putters, with mixed opinions over which is more effective.
Switch “left” and “right” if you are left-handed.
Keep your head and right arm in the same position during this spin, to avoid interfering with your shoulder movements. [3] X Research source
