Shot put is a heavy metal ball which is thrown in the track and field sports event to find out which person can throw this heavy ball farthest. The person who throws the ball farthest is the winner. Shot put used by men in Olympic Games weighs 16 lbs. Women’s shot weighs half of it at 8.8 lbs. This weight is used in all the international sports events. In high school level in United States the spot put for boys weighs 12 lbs and for girls it is the same 8.8 lbs. Each person has to throw this piece within the circular area that is 7 feet in diameter. At the front of the circle is a 4-inch high board that runs along the circle called a toe board. The competitor cannot touch the toe board during the throw. If a person does that he is disqualified. This game has simple rules. A competitor has to throw the ball in a minute once his name is called. Shot put must be rested on his hand close to his neck and keep it until they release it. The ball must land in a designated area where the ground has been marked off in measurements of either feet or meters.

While choosing a shot put do keep certain things in mind. They are available in a variety of sizes, shapes and materials. Knowing which one is best for you will depend upon several factors. While choosing a shot put, size and weight will be based on your sex and age. Females junior high level and younger will throw a 6 lb. shot. Females high school age and above will throw an 8 lb shot. Males use heavier shot to throw. Males with ages 12 and under throw a 6 lb shot. 13-14 years old use 8 lb shot, high school age a 12 lb and college a 16 lb shot. Shot puts are available in different materials depending upon your likes and throwing expertise. Throwers can choose from iron, steel and brass. Track and field season is comprised of both indoor and outdoor seasons. For outdoor shot put season, choose a shot put without a padded covering. For indoor season, padded steel shot puts are available.

To avoid injuries while playing this event players should do warm up exercises. Trainers suggest light exercises which focuses on wrist and hand, arm exercises and even jogging. Back injuries are common in shot put; other common problems involve tendons and ligaments. For all these, it is important to stretch, to keep the muscles strong and supple, able to deal with weight and stress. Keep the weight in right place. Trainers suggest the weight of the shot should be mostly on the fingers, with the arm angled to absorb the rest of the weight. If you keep these points in mind there will be less injury to your body.

Intro on discus throwing techniques
Shot Put Techniques | glide and spin technique