Linear Shot Put Technique

Linear shot put technique involves a shift across the circle. Many throwers believe it to be more reliable than the rotational technique and so is often favoured by multi event athletes who have only three attempts. We explain the basics of technique as well as three sets of drills

It is recommended to teach drills in sets which use specific drills to help develop movement through the part range of the technique to whole, rather than practice unrelated drills. In each set complete each practice before moving onto the next one and look to do between 3 to 5 reps.

Linear Drills -1

Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part of the technique before putting it all together. Balance is very important when performing these exercises. Use a soft ball that is around the size of the individuals age-related shot with the weight no more than 1kg.

Linear Drills - 2

Drill set 3 contains 4 exercises using a real shot which focus on developing explosive hip, leg and arm movement and coordination. Exercise 4 focuses on developing the 'block' which converts the forward movement into the shot on release.

Linear drill - 3

The aim of this drill is to develop a glide technique. The athlete glides backwards repeatedly using a light soft ball and aiming to maintain balance.

Linear Technique

The shot put event originates from heavy stone throwing competitions in England and Scotland during the 15th century and was included in the first modern Olympiad of 1896 in Athens. Here we explain the more traditional linear movement which is a backwards shift across the circle.

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