Most lost shot put performance comes down to a small handful of mistakes. The same ones show up across HS, club, and college athletes. Each one has a clear look on video. Here are the ones the AI flags most often, with the fix for each.
Trail leg drop in hurdles. Takeoff under the top hand in pole vault. Reaching at the board in long jump. The same errors show up in athlete after athlete, and they look the same on video. The AI catches them in the same frame a coach would.
An error in phase 4 of shot put usually has its root in phase 2. Fixing the symptom doesn't help. AI traces the chain so you fix the actual cause, not the visible effect.
Every flagged mistake comes with the drill that targets it specifically. No generic drill list, no busywork. The drill that fixes a takeoff issue isn't the drill that fixes a release issue.
Read about mistakes, then upload a clip and see if you have any of them. AI runs the same checks a coach would and tells you in plain language what's happening, plus what to do this week to fix it.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of shot put coaching.
Each fault below is described two ways: how it looks on video (so you can recognize it on your own clips) and the drill or cue that fixes it. AI form check identifies these patterns in the same frames a coach would.
Your hips rotate ahead of your shoulders too soon, losing the 'wound spring' that drives the release.
Stand-throw drills with exaggerated hip-shoulder separation, and pause-and-throw drills to feel the tension.
Your non-throwing side bends or gives way during the block, flattening release angle and cutting distance.
Block-arm drills against a wall; heavy-band work to strengthen the deceleration pattern.
Your right foot lands late or open in the power position, breaking the transfer of momentum from drive to release.
Glide or rotational entry drills with a footwork-first cue; film footwork from above when possible.
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.
Hip-chest-arm sequence with implement load.
Med-ball throws from power position, focus on kinetic chain.
Arming the ball.
Full pattern at lower load for technique.
Full throws with a 6 lb implement (vs 16 lb competition).
Rushing through phases.
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.
