The aim in shot-putting is to propel a solid metal ball through the air for maximum distance; the men's shot weighs 7.26 kg (16 lb), and the women's shot weighs 4 kg (8 lb 13 oz). The athlete in shot-putting is confined to a circle 2.1 m (7 ft) in diameter. The put must be made from the shoulder with one arm only, and the shot must not be brought behind the shoulder.
1.Stand with your feet about 24in (60 cm) apart.Tuck the shot under your chin, keeping the elbow of your putting arm high in the air.
2.Bring your feet together as you skip or shuffle to your left.
3.Place all your weight on your right foot when you land and bring your left leg forward. Bend your knees, ready to push the shot away from your shoulder.
4.Swing your hip to bring your body forward.Push the shot out from under your chin.
5.Attempt to push the shot upward and forward from your chin as quickly as possible. The higher and faster you release the shot, the farther it will go.
6.To follow through after the release, bring your right leg forward and bend it to prevent yourself from going over the wooden stopboard at the front of the circle.
How to Score In Shot Put
The shot must land within a clearly marked 40o sector for your throw to be vaild.