Medicine Ball Shot Put: Push, Don't Throw

An intro to the shot put using a light medicine ball: students learn to push the ball from the neck with a high elbow, first with two hands and then with one while rotating the hips. They build explosive strength, pushing technique and safe throwing habits.

How to play

1. Chalk 5 throwing circles 2 m across and 5 m apart and, in front of each, a fan of cones every meter from 3 to 8 m; groups of 5 per circle (3 min).
2. Phase 1, two-hand chest push: face forward with the ball against the chest, push up and out while extending arms and legs (3 min).
3. Phase 2, one hand: ball resting against the neck below the ear, elbow high, other hand pointing at the landing area; push without moving the feet (4 min).
4. Phase 3, power position: sideways to the landing area, weight on the bent back leg; rotate hips and chest forward and push (4 min).
5. Competition, 3 tries in the power position: one judge marks the first bounce with a cone and another rolls the ball back; the best counts (4 min).
6. Each group adds its best marks, and each student names which phase went best (2 min).

Rules

• Push the ball from the neck; if the arm swings back and throws it, the attempt does not count.
• Throw only from inside the circle and exit through the back half.
• Nobody steps into the landing area until the ball has stopped.

Variations

Adaptations

• Limited mobility: the student does the one- or two-hand push from a wheelchair, rotating only the trunk.
• Autism: place three picture cards of each phase next to the circle and always practice in the same order.
• Lower strength: use a lighter ball or a weighted rubber ball and move the zones closer.

Learning goals

• Push the ball from the neck with a high elbow.
• Transfer force from the legs and hips to the arm.
• Apply shot put safety rules.

Equipment for a class of 25

• medicine balls (1 kg / 2 lb): 5
• chalk: 3
• cones: 30

Teacher tip

The most common mistake is throwing the ball like a baseball, so keep repeating "push, don't throw." Set all circles on one line so the landing areas never overlap.

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