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The shot-putter sets up the upper body similar to the crunch drill with the left arm down. The left leg is lifted up 4-8 inches off the ground to simulate the right to left action in the throw. The delivery phase is the same as the full throw.
The width of the base will depend on the type of technique used.
The Power Position (Stand Throw Position)
The shot-putter lands on the ball of the right leg, the left foot touches down after the right foot, the feet will have a right heel to left toe relationship, so the hips can open during the putting phase. The throwing stance varies in width depending on the technique employed by the athlete. The long-short technique has a narrow base, with the left foot landing on or past of the mid-line of the circle at a 90-degree angle from the throw. The short-long style utilizes a wider throwing stance, generally behind the middle of the circle with the right foot turned slightly from the starting position in the back of the ring, approximately 100-140 degrees from the throwing area.
The shot remains over the right leg, the upper body is still passive, and however, some athletes actively open the left arm as the athlete reaches the power position, but the shot is always kept back over the right foot with good technical throwers. The shot put should down, the right elbow below the right hip when looking at a side view. The lower the ball, the greater the pull and the longer the path to apply force on the shot.
The longer base has an advantage because of the wider base of the power position, there is a longer increase in the acceleration path of the shot will travel when the athlete applies muscular force. However, the longer path of acceleration must be over a short period of time because the velocity of release is such critical factor for the shot putter.
The left leg braces with a blocking action, as the left arm opens to the middle of the throwing sector. Then, the right side begins the throwing action with a high arm strike, the elbow up near the ear, the left arm pulls in toward the chest. The left hip remains behind the knee to increase the blocking action during the put; the legs extend and remain on the ground as long as possible. Finally, during the final putting action, the legs lift off the ground and the put is finished at a throwing angle between 37-41 degrees.
The right leg lands against the toe board, with a flat foot parallel throwing area, and then the center of gravity is lowered for added stability and balance after the release of the shot.