The greater control you have over the weight of the shot put, the more you will be able to control the speed, power, acceleration, and explosiveness that’s needed to throw the shot further in the shot put event.
Naturally, there will be several muscle fibers that aren’t conditioned to have the strength to hold and apply force to throw the shot.
You want to isolate these weaknesses and develop the strength and power over time so that you can throw further.
- Test the strength in your shoulder and arm that you will use to put the shot.
- Take a shot or hold a resistance weight such as a dumbbell or a kettlebell in the palm of your hand.
- Hold the weight with a straight arm above your head.
- Hold it for 10 to 30 seconds.
- Observe if you can hold the weight comfortably whilst controlling all of your muscles. If your arm starts to tremble or shake, it is a sign of weakness. If you need to drop the weight, your muscles are too weak.
Increase the weight until you find the weight that is triggering your muscle weakness.
Repeat the exercise with resistance weights with your arm in the following positions.
- 3/4 bent
- 1/2 bent
- 1/4 bent
Explosive pushes with a medicine ball (Pop-up)
Use a medicine ball (or a ball that has weighted resistance) to improve your explosive throwing power.
You will need to pop the ball up vertically with your arms starting from the following positions.
- 3/4 bent
- 1/2 bent
- 1/4 bent
Use a resistance weight that provides enough resistance.
Ideally, do this on a wall so you can aim for a point on the wall to beat/progress.
Explosive pushes with a medicine ball (Horizontal)
Use a medicine ball (or a ball that has weighted resistance) to improve your explosive throwing power. You can also opt for a shot or you can do this on a wall with a soft weighted ball and measure the explosive improvement based on the starting distance away from the wall. (1m, 2m, etc). A bucket or hoolahoop could be placed on the floor as a marker for where the ball should rebound into. Or alternately, have a target on the wall that the shot putter must hit (like an archery board). Please keep in mind that this should be setup at the right throwing angle.
Have the athlete practice these with their arms in the following positions.
- 3/4 bent
- 1/2 bent
- 1/4 bent
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