Medicine Ball Shot Put: From Standing Throw to the Glide

A shot put progression using a light medicine ball: front throw, side throw and the backward glide. It teaches the legs-to-arm force chain with equipment that won't bounce dangerously.

How to play

1. Grip and push: the ball sits on the base of the fingers against the neck and is pushed, not thrown like a handball. Two-hand and one-hand front throws (6 min).
2. Side stance: feet apart, weight on the back leg, hip rotation and push (7 min).
3. The glide: back facing the throwing direction, balance on one leg, glide backward and push; first without the ball, then with it (9 min).
4. Measure: three glide throws, measured and compared with the side throw (5 min).
5. Wrap-up: each student explains why the glide helps them (or doesn't) (3 min).

Rules

• Everyone throws from the same line in the same direction.
• Nobody retrieves until the teacher or judge signals.
• Push from the neck; no throwing it with the arm like a handball.
• Use 2-3 kg balls.

Variations

Adaptations

• Visual impairment: a partner claps in the throwing direction, and retrieval is guided.
• Limited mobility: seated throw with the wheelchair anchored and torso rotation.
• Wrist discomfort: two-hand chest push with a lighter ball.

Learning goals

• Apply the push technique of the shot put.
• Coordinate legs, hips and arm.
• Follow throwing-area safety rules.

Equipment for a class of 25

• medicine balls: 10
• cones: 20
• measuring tape: 2
• hoops: 5

Teacher tip

If you're short on medicine balls, an old basketball filled with sand and taped shut works. The common error is a low elbow, which loads the wrist: keep the elbow behind the ball.

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