The Art of Throwing: Techniques for Shot Put and Javelin

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The Art of Throwing: Techniques for Shot Put and Javelin

The field events in track and field are often overshadowed by the glamour of the sprint events. However, for those passionate about strength, power, and precision, the throwing events, such as shot put and javelin, offer a unique opportunity to showcase their skills. In this blog post, we will delve into the art of throwing, exploring the techniques used to master the shot put and javelin.

Shot Put:

Shot put is an ancient Olympic event that requires a combination of strength, speed, and technique. The objective is to launch a heavy spherical object, known as the shot, as far as possible. This seemingly simple task of throwing a shot involves a series of complex movements and timing.

1. Gripping the Shot:
The first step in the shot put technique is the proper gripping of the shot. The athlete places their fingers evenly and firmly around the shot’s neck, ensuring a solid grip for control and power.

2. The Starting Position:
To generate power, the athlete must establish a strong and balanced starting position. They crouch, with legs shoulder-width apart, lower back arched, and shot cradled comfortably under the chin. This position allows the thrower to harness power from the legs, core, and upper body during the explosive push-off.

3. The Glide Technique:
The glide technique is commonly used for shot put. It involves a smooth and controlled series of movements to generate momentum. The thrower begins with a sideways step, pushing off the back leg into a full extension of the non-throwing leg, while simultaneously transferring the weight and shifting the body’s center of gravity forward. Finally, the athlete releases the shot at the right moment while maintaining balance and control.


The javelin event combines strength, speed, and finesse, as athletes aim to hurl a spear-like implement as far as possible. Unlike shot put, which requires a powerful burst of energy, javelin throwing demands a longer approach, coordination, and an efficient release technique.

1. The Run-Up:
The javelin throw begins with a run-up, during which the thrower builds up speed and momentum. The approach consists of a few vital steps in perfect synchronization. The athlete starts with a gradual acceleration, up to the final powerful explosion upon release.

2. The Approach:
During the run-up, the thrower maintains a controlled and steady speed. The number of strides and the rhythm can vary between athletes, but the goal is to find a comfortable and efficient technique that complements one’s style. Maintaining balance and proper posture are crucial during this phase.

3. The Release:
The release is a complex action that requires maximum force and precision. The thrower needs to coordinate the driving of their non-throwing arm forward while extending the throwing arm back. This allows them to maximize the whip-like effect, improving speed and distance. Finally, at the right moment, the javelin is released with a flick of the wrist, ensuring optimal trajectory and spin.

It’s important to note that both shot put and javelin throwing require both physical and mental preparation. Athletes must train their muscles for strength and explosiveness, while also mastering these intricate techniques through repetition and detailed coaching. Furthermore, mental strength, focus, and concentration are crucial for success in these events.

In conclusion, the art of throwing in track and field is a fascinating combination of strength, speed, and technique. Shot put and javelin are no exception, with their unique set of challenges and intricacies. By mastering the gripping, starting position, glide technique, and release in shot put, or the run-up, approach, and release in javelin, athletes can unlock their potential and achieve greatness in these captivating field events. So, whether you are a thrower yourself or a spectator, take a moment to appreciate the skill, precision, and athleticism involved in these disciplines.

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