She moves so her hips are square, facing forward. Athlete pivots, keeping her right elbow up as she shifts her weight to the left.Feet land at the same time, with the left foot just behind the toe board, the right foot in the center of the ring.The aim is to put it as far as possible from a seven-foot diameter (2.135m) circle that has a curved 10-centimetre high toe-board at the front.
This allows her to develop more power through momentum. The shot, a metal ball (7.26kg/16lb for men, 4kg/8.8lb for women), is put not thrown with one hand. She twists to the left, pushing off her right foot to “glide” to the front of the circle.She draws her left leg back until the toes of her left foot line up with her right heel.She keeps weight on her right foot and bends her knees as if she is moving back into a seated position. Finally, she pivots on her left foot and lands on her right, hopping to maintain balance and avoid fouling.She pushes up with her right leg (power position) to release the shot. She rotates forward, shifting weight to her left foot while thrusting shot upwards at a 45° angle. She shifts her weight over her right foot, with right leg slightly bent. The athlete’s throwing shoulder is now lower than her left side.Left arm is fully extended towards the target and left shoulder is lifted. She sweeps her right leg around, planting her right foot in the center of the ring, then continues the spin to land on her left foot near the front of the ring.With shoulders level, she pushes off her right leg and pivots on her left foot.Athlete steps back with right foot, rotating body a quarter turn to the right and extending left arm to the side to use for counter-balance during spin.The athlete starts by facing away from the field, with weight on her dominant leg.Shot should be pressed firmly into neck just below the jawline, with thumb pointing down. Fingers should be wide, elbow parallel to the ground. Note: Athletes must hold the shot properly, whichever method they use. Here’s what each one looks like for a right-handed thrower. Like all throwing events, shot put is about a lot more than just the arm-it’s a full-body effort! There are two techniques for harnessing that power: rotational and glide.
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