Shot Put and Discus Skills, Rules and Safety for JSS 1

Shot Put and Discus Skills, Rules and Safety for JSS 1

Performance Objectives

By the end of the lesson, students should be able to:

1. perform basic skills and techniques in shot put correctly;
2. perform basic skills and techniques in discus correctly;
3. differentiate the rules governing shot put and discus;
4. explain safety precautions in shot put and discus.

Introduction to Field Events

Athletics is a collection of sporting events that includes track and field activities. Field events are competitions that involve jumping, such as long jump and high jump, and throwing, such as shot put and discus. These throwing events require athletes to use their strength, balance, and precise techniques to propel an object as far as possible.

Shot put and discus are two popular throwing events. They are exciting to watch and participate in, but they also demand careful attention to rules and safety because they involve heavy objects.

Understanding Shot Put

Shot put is a field event where athletes push a heavy, solid, spherical object, known as a “shot,” as far as they can. The shot is typically made of metal. The weight of the shot varies depending on the age and gender of the athlete, with heavier shots used for older and more experienced competitors. The main goal in shot put is to achieve the longest possible distance from a designated throwing circle.

Basic Skills and Techniques in Shot Put

Performing the shot put correctly involves several important skills and techniques. Mastering these steps helps an athlete to put the shot safely and achieve a good distance.

1. Grip

The grip is the way an athlete holds the shot. A correct grip ensures good control over the shot and allows for a powerful push.

1. Place the shot at the base of the fingers, not deep in the palm of the hand.
2. Spread the fingers slightly, with the thumb providing support from the side.
3. The shot should rest against the neck, just below the ear, with the elbow pointing outwards.

2. Stance

The stance is the starting position an athlete takes inside the throwing circle. A good stance provides balance and prepares the body for the powerful pushing action.

1. Stand at the back of the throwing circle, facing away from the direction the shot will be put.
2. Place the feet shoulder-width apart, with most of the body’s weight on the back leg.
3. Bend the knees slightly and keep the body relaxed and ready to move.

3. Put

The “put” is the main action of pushing the shot. It involves a coordinated movement of the legs, hips, and arm to generate maximum force and propel the shot.

1. Begin by driving the back leg and rotating the hips towards the front of the circle.
2. As the body turns, extend the throwing arm forcefully, pushing the shot upwards and forwards.
3. The arm should extend fully, and the fingers should push through the shot for a clean and powerful release.

4. Follow Through

The follow through is the movement of the body after the shot has been released. It helps the athlete maintain balance and prevents them from stepping out of the throwing circle, which would result in a foul.

1. After releasing the shot, quickly reverse the feet. This is sometimes called a “reverse” or “switch.”
2. The throwing arm should continue to move in the direction of the put.
3. Maintain balance inside the circle until the shot lands on the ground.

How to Perform Shot Put

The procedure for performing the shot put involves combining all the basic skills into one smooth and powerful movement. Practising this procedure helps to develop coordination and power.

The procedure involves the following steps:

1. Preparation: Pick up the shot and hold it with a correct grip, resting it against the neck just below the ear.
2. Starting Stance: Enter the throwing circle and take the correct stance at the back, facing away from the throwing direction. Ensure the body is balanced and ready.
3. Initiate the Put: For beginners, focus on a standing put. Drive the back leg and rotate the hips and torso towards the front of the circle.
4. The Put: Extend the throwing arm and push the shot powerfully upwards and forwards. Aim for a trajectory that allows the shot to travel a good distance.
5. Follow Through: Immediately after releasing the shot, perform a quick reverse of the feet to maintain balance and stay within the circle.
6. Exit: Wait for the shot to land in the designated sector. After it lands, exit the circle from the rear half.

Rules Governing Shot Put

To ensure fair competition and safety, specific rules must be followed during a shot put event.

1. The shot must be “put” (pushed) from the shoulder with one hand. It must not be thrown like a ball. The hand must not drop below the shoulder during the putting action.
2. The athlete must start the put from a stationary position inside the throwing circle.
3. The shot must land within the designated landing sector, which is marked on the field with lines.
4. During the put, the athlete must not touch the top of the stop board (a wooden board at the front of the circle) or the ground outside the circle.
5. The athlete must remain inside the circle until the shot has landed.
6. After the shot lands, the athlete must exit the circle from the rear half. Stepping out of the front half of the circle results in a foul and the attempt is not counted.
7. Each athlete usually gets a certain number of attempts, for example, three or six, depending on the competition rules.

Safety Precautions in Shot Put

Shot put involves a heavy object, so safety is extremely important to prevent injuries to athletes, officials, and spectators.

1. Always ensure the landing area is completely clear of people and any obstacles before making a put.
2. Never turn your back on a live throwing area. Always watch where the shot is going after it is released.
3. Only one person should be in the throwing circle at a time.
4. Do not retrieve the shot until all puts for that round are completed and the official gives clear permission.
5. Always carry the shot carefully when moving it; never throw it back to the throwing circle.
6. Wear appropriate sports attire and footwear that provides good grip and support.
7. Perform proper warm-up exercises before starting to put the shot to prepare the muscles and prevent strains.
8. Listen carefully to all instructions given by the coach or official.

Understanding Discus

Discus is another field event where athletes throw a heavy disc, known as a “discus,” as far as possible. The discus is a flat, circular object, typically made of wood with a metal rim. Like shot put, the weight of the discus varies for different age groups and genders. The main goal in discus is to achieve the longest distance from a designated throwing circle.

Basic Skills and Techniques in Discus

Throwing the discus effectively requires specific skills and techniques, especially involving rotational movement and arm extension.

1. Carriage

Carriage refers to how the discus is held and positioned before the throw. A correct carriage ensures a stable grip and prepares the body for the rotational movement.

1. Hold the discus with the fingertips gripping the rim, with the palm flat against the disc.
2. The index finger should be aligned with the throwing arm to guide the release.
3. Keep the wrist straight and the discus stable in the hand.

2. Stance

The stance is the starting position inside the throwing circle. A good stance allows for a powerful initial swing and sets up the body for the rotational throw.

1. Stand at the back of the throwing circle, facing away from the direction of the throw.
2. Place the feet shoulder-width apart, with the body’s weight evenly distributed.
3. Hold the discus with the throwing arm extended slightly back and to the side.

3. Throw

The “throw” is the main action of releasing the discus. It involves a powerful rotation of the body, transferring energy from the legs through the hips and torso to the throwing arm.

1. Begin with a preparatory swing of the discus to build initial momentum.
2. Rotate the body, starting with the feet and hips, turning towards the front of the circle.
3. As the body rotates, extend the throwing arm, releasing the discus with a strong flick of the wrist and fingers.
4. The discus should spin off the index finger for a stable flight through the air.

4. Follow Through

The follow through is the movement of the body after the discus has been released. It helps the athlete maintain balance and prevents them from stepping out of the throwing circle.

1. After releasing the discus, continue the body’s rotation to maintain balance and control.
2. The throwing arm should follow the direction of the throw.
3. Keep the body upright and stable inside the circle until the discus lands.

How to Perform Discus

The procedure for performing the discus throw involves a continuous, flowing movement that combines the grip, stance, rotation, and release.

The procedure involves the following steps:

1. Preparation: Hold the discus correctly with the fingertips gripping the rim, ensuring a stable hold.
2. Starting Stance: Enter the throwing circle and take the correct stance at the back, facing away from the throwing direction.
3. Preparatory Swings: Perform a few gentle swings of the discus to get a feel for its weight and to build initial momentum.
4. Rotation: For beginners, focus on a standing throw with a simple turn. Drive the back leg and rotate the hips and torso towards the throwing direction.
5. The Throw: Extend the throwing arm and release the discus with a strong flick of the wrist and fingers, ensuring it spins as it leaves the hand.
6. Follow Through: Continue the body’s rotation and maintain balance within the circle until the discus lands in the designated sector.
7. Exit: Wait for the discus to land. After it lands, exit the circle from the rear half.

Rules Governing Discus

Similar to shot put, discus throwing has specific rules to ensure fair competition and safety.

1. The discus must be thrown from within the throwing circle.
2. The athlete must start the throw from a stationary position inside the throwing circle.
3. The discus must land within the designated landing sector, which is marked on the field.
4. During the throw, the athlete must not touch the top of the stop board or the ground outside the circle.
5. The athlete must remain inside the circle until the discus has landed.
6. After the discus lands, the athlete must exit the circle from the rear half. Stepping out of the front half of the circle results in a foul.
7. Each athlete usually gets a certain number of attempts, depending on the competition rules.

Safety Precautions in Discus

Discus throwing also involves a heavy object that can travel a significant distance, so safety is extremely important.

1. Always ensure the landing area is completely clear of people and any obstacles before making a throw.
2. Never turn your back on a live throwing area. Always watch where the discus is going after it is released.
3. Only one person should be in the throwing circle at a time.
4. Do not retrieve the discus until all throws for that round are completed and the official gives clear permission.
5. Always carry the discus carefully when moving it; never throw it back to the throwing circle.
6. Wear appropriate sports attire and footwear that provides good grip and support.
7. Perform proper warm-up exercises before starting to throw the discus to prepare the muscles and prevent strains.
8. Listen carefully to all instructions given by the coach or official.

Differentiating the Rules Governing Shot Put and Discus

While both shot put and discus are throwing events performed from a circle into a marked sector, there are key differences in their rules. These differences mainly relate to the object used and the specific action required to propel it.

The main differences between the rules of shot put and discus are:

1. The Object:
   1. Shot Put: Uses a heavy, solid, spherical metal ball called a “shot.”
   2. Discus: Uses a flat, circular disc, usually made of wood with a metal rim, called a “discus.”
2. The Action:
   1. Shot Put: The shot must be “put” or pushed from the shoulder with one hand. The hand must not drop below the shoulder during the putting action.
   2. Discus: The discus is “thrown” using a rotational movement of the body and a release from the fingertips, allowing it to spin.

Other rules, such as staying within the circle until the object lands and exiting from the rear half of the circle, are generally similar for both events to ensure fair play and safety.