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Athletics · Intermediate · i8

Put, do not throw: first shot

Park or court 10 min 1 to 4 players Yard or lane, ground or field

Ready when: Overarm throw (b3) done.

Start a session

What you are learning

The shot put is a push from the neck, not a throw: the ball sits on the fingertips under the chin, the hips turn, and the arm pushes up and away. A real shot is heavy, so the action is learnt with a soft ball first.

Words on this card Shot put, Side-on
Shot put
Pushing a heavy ball from the neck, not throwing it.
Side-on
Standing with a shoulder, not the chest, toward where you aim.

Set up

A soft ball, then a light medicine ball (1 to 2 kg); a putting line; cones at 3, 4 and 5 m.

Weather: flat ground, nobody in the putting direction

The base setup for athletics

Show it first for the one teaching

  1. Stand side-on to the cones, feet wide.
  2. Hold the ball on your fingertips, tucked under the chin, elbow up behind it.
  3. Turn the hips toward the cones first.
  4. Then push the ball up and away from the chin, straightening the arm.

Your part while they practise

Check the area in front is clear; watch that the ball stays at the neck until the push.

Step by step

  1. Ball on the fingertips under the chin, elbow up.
  2. Feet wide, side-on.
  3. Turn the hips, then push up and away, straightening the arm.
  4. 10 puts from each side.

How much: 10 puts from each side 10 min a session 2 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Cone points

Past each cone 1, 2 or 3 points, from 10 puts.

Who plays: 1 to 4, taking turns.

How to play, turn by turn
Turns
  1. Everyone stands behind the putting line
  2. Take turns, one put each, only when the area in front is clear
  3. Fetch together, at a walk
  4. 10 puts each
Fair play
A younger child uses the soft ball while an older one uses the medicine ball.
Points
Past the 3 m cone 1 point, the 4 m cone 2, the 5 m cone 3.
Fouls
No points for that put
  • The ball leaves from behind the head (a throw, not a put)
  • Stepping over the line
  • Putting before the area is clear
Winning
The highest total from 10 puts.
Stars
  1. 8 points for 1 star
  2. 14 points for 2 stars
  3. 20 points for 3 stars

Easier or harder

Easier

Two hands from the chest.

Harder

A small step-across before the put.

What you will see, and what to say

  • the ball is thrown from behind the head Push from your chinThe ball stays at the neck until the push.
  • the arm goes before the hips Hips first, then pushThe turn of the hips starts the put.
  • the elbow drops Elbow up behind itThe elbow stays high, behind the ball.

Self-check

3

3 puts from each side pass the 3 m cone with the ball leaving from the chin.

Stop and get a coach when

Before using a real shot; wrist or elbow pain.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains the push action, hip turn.

awiseathlete.com/sports/athletics/athletics-i8