1. Throwing a Shot Put
Avari Miller

2. Videos Proper Form Improper Form Basic Standing (8-32) Slow Motion
Slow Motion
London Olympics 2012: Men’s Throws (4:26-4:53)
Improper Form
Reporter (2:36-2:44)

3. Comparison Proper Form Improper Form
Notice how the right elbow stays up and is perpendicular to the body.
The left elbow starts out straight in front of the body and then as the body is turning/in motion, the elbow is pulled closer and tighter around the body for a better turn.
When the ball is released, the right arm is directed out at a 45 degree angle.
Ankles are pivoting and are not stationary.
Chest “opens” up within the throw; arms aren’t close together.
His left elbow dropped immediately as he started moving; it just kind of was there.
His right arm was not perpendicular to his body. When the ball was released, his right arm was almost directly out in front of him instead of at a 45 degree angle.
Also, when he released the ball, his body was tipping sideways; it should be upright and tall.
He was turning too slowly and didn’t have quick feet.

4. Joint Movements Basic Stance Elbow: Shoulder: Knee:
Right= Elbow flexes in starting position; extends when the ball is being released
Left=Elbow is extending in starting position; pulls into a flex when the right arm is extending (do opposite of each other)
Shoulder:
Right= Starts from abduction; going into the throw the shoulder is horizontally adducting because it is pushing the ball away from the body.
Left= Starts from adduction; going into the throw/turn the shoulder is horizontally abducting
Knee:
Right= Flexing in starting position; while pivoting and going into the throw, the knee extends
Left= Extending the whole time; starting position through the throw

5. Muscle Actions Basic Stance Elbow Knee Hip
Right= Concentric in starting position; eccentric in throwing position
Left= Eccentric in starting position; contracts concentrically during throw
Knee
Left= Eccentric in starting position; eccentric in throwing position
Hip
Right= Starts contracting concentrically; eccentric going into the throw
Left= Eccentrically contracting through the whole throw/process

6. Drills To help keep elbows up: To work on power in the legs:
PVC pipes
Bean bags
To work on power in the legs:
Medicine ball chest push
Underhand medicine ball toss
To have quick hips:
Hold onto a fence or wall; push away with hips

7. Exercises Squats Plate Twist V-Sit ups Bench Press
This helps build your leg muscles, works your core, and can possibly even help you stretch your forearm
Plate Twist
Feet are planted on the floor, knees are bent
Hold a plate/weight in front of your body and twist side to side; helps strengthen core and coordinate upper body and core
V-Sit ups
Lay flat on the ground; bring your arms and legs up at the same time and reach for the sky
Your shape should be somewhat of a “V”
Bench Press
This helps work your upper body