The ability to put the shot has always been a feat of strength. What many do not realize is that it is also a test of speed. Yes to put the shot you not only have to be powerful you must be powerfully fast. It all has to do with momentum and mass vs gravity etc. This article will not delve into the physics etc. of putting the shot but into what you can do to improve your power and speed and also help stave off injuries so common with this challenging event.
Some of the injuries that plague shot putters include lower back strains, torn rotator cuffs, tendinitis of the elbow, and a myriad of wrist and knee injuries. There are dislocated even fractured fingers, neck strains, pulled rib muscles. If you think of the kineaseology of putting the shot you can see why and how these injuries happen. There is a slow beginning a quick middle and an explosive finish that describe the put. It is of very short duration but many things are occurring during the put. Muscles, ligaments, tendons, joints, bones are subjected to what can only be described as a quick shock or jolt if you will. Putting the shot is one of the most technically challenging events in track and field. It is a traditional sport with the traditional aforementioned injuries.
Yet there are ways to avoid many of the injuries involved. There is no magic cure for sports injuries but there are ways to prevent them. A lot of injuries happen simply by not warming up enough before and event. Therefore stretching is very important. Not only should you stretch out your legs and back and shoulders you must limber up your neck, elbows, wrists, ankles, and yes even your ribs. In the off season, or while training for events yoga becomes very important. Yes big strong shot putters should do yoga. And they should do it at least once a week during the off season and twice a week during the season. When I put the shot I was not the greatest there ever was for sure, but I believe I had good form and I escaped most injuries or recovered quickly from them.
Another form of exercise that is not traditional but helps greatly is jumping rope. This does not mean double dutch rope skipping like little girls, though there is nothing wrong with that, it means just that, jumping rope. This helps build up speed, leg strength, and loosens up most of the joints, bones, muscles etc that you use to put the shot. Think about it. I used to jump rope for 15 minute intervals 3 times every day during the off season and once a day during the season. And it sure helped me become an award winning football player too!
Try it. Yoga, jumping rope, and total body stretches. This summer try doing these things intensely. I believe this will improve your put and keep you healthier and hopefully injury free. And you do not have to tell anybody you jump rope or take yoga, not that there is anything wrong with that.
