Workouts tied to your weakest phase
If the takeoff is your weakest part of shot put, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Shot Put workouts are most useful when they target the gap between where your form is now and where it needs to be. Upload a clip, AI analyzes the rep, and surfaces the shot put workout themes that fix what it found, strength, plyometric, technique, or speed.
If the takeoff is your weakest part of shot put, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Most athletes default to strength work because that's the gym. shot put also needs plyometric power and pure technique reps. AI helps you balance the three based on what your form actually needs.
Workouts only matter if they show up in the rep. Upload a clip after a workout block, AI tells you whether the gap closed or whether the same gap is still there.
Skip generic workout lists. Upload a shot put clip, get the workout themes the AI thinks your form needs, then re-test on video to confirm the gap closed. That's the loop.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of shot put coaching.
Distribution between these themes shifts across the season. off-season skews to the strength and plyo categories, in-season tilts to technical and speed work. AI form check tells you which category to weight in a given week.
Strength is the foundation; release velocity correlates with strength.
Drill volume on phase rotations.
Power transfer through the kinetic chain.
Vertical drive at delivery.
Hip and T-spine mobility limit elastic torque.
Progression is non-linear. The ladder below maps marker behavior, typical shot put performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First season. | 7-10 m | Standing | n/a | Power position, release angle. |
| HS Developing | Glide consistency. | 10-13 m (M), 8-11 (W) | Glide | n/a | Drive distance, block leg. |
| HS Top / Club | State-meet caliber. | 16-18 m (M), 13-15 (W) | Glide or spin | n/a | Release velocity, technical refinement. |
| College | D1. | 18-21 m (M), 15-18 (W) | Spin (typically) | n/a | Rotational power, marginal release gains. |
| Elite | International. | 21+ m (M), 19+ (W) | Spin | n/a | Release velocity ceiling, world-record execution. |
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.