How to improve in shot put

Throwing the shot put, a heavy metal ball used in track and field, requires strength and proper technique. Two techniques shot putters use include the glide and rotation. Releasing the shot put at an angle of 45 degrees or less helps it travel the maximum distance possible. Mastering your technique helps create the proper angle. Other means exist to improve your shot put distance as well.

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Instructions

1. 1
   Practice your technique without the shot put. Whether you use the glide technique -- where you step quickly from one end of the circle to the other before releasing the shot put -- or the spin, or rotational, technique, in which you turn your hips before you throw, becoming comfortable and developing personal style helps improve your distance.
2. 2
   Perform drills that enhance your technique. On the Coaches Education website (Coacheseducation.com), Don Babbitt from the University of Georgia recommends the "standthrow from a stretch" and the "glide and stop" drills for the glide technique. For the rotational technique, he recommends three drills: the "180-degree turn," "South-African" and "360-degree turn" drills.


3. 3
   Add plyometric exercises with a medicine ball to your workout. Medicine ball drills, such as the chest press, side arm throw, overhead throw and long throw, develop upper body strength necessary for throwing the shot put, according to the McKendree University website.
4. 4
   Perform basic push-ups in your workout routine. They provide plyometric training as well, which increases upper body strength and provides a greater release velocity when your technique is sound.
5. 5
   Set a shot-put training schedule. For instance, include 15 to18 throws per day three times a week, and do conditioning two days a week.