Learn the phases in order
Don't try a full rep on day one. shot put is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting shot put is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. shot put is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's shot put. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of shot put should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of shot put coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Glide pattern without shot. Standing throws with light medicine ball.
Glide drill with shot at light weight. Focus: power position arrival.
Standing throws with competition shot. Goal: release angle.
Full glide throws. Goal: drive and power position.
Refine drive distance, block leg, release. Compete.
Possibly transition to spin (with coach). Refine release.
These drills come from coaching practice (Dahlman, Petrov-Bubka tradition, Slippery Rock camps). Each card lists the phase it targets, the method, what to watch for, and a prescribed rep volume.
Power position to release sequence.
Start in power position. Throw without drive. Focus on hip-chest-arm.
Arming; vertical lift instead of forward drive.
Linear drive pattern.
Practice glide pattern across circle without shot. 10-15 reps.
Standing up; drifting off-line.
Rotational pattern.
1.5 turns across circle without shot. Focus on balance and timing.
Losing balance; insufficient turn speed.
Firm block at delivery.
Push partner's hands forward while in power position. Drive against the block.
Soft block.
Primary sources behind the numbers and methods on this page.
Five common questions about shot put that come up in coaching.
A directory of every shot put page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.