Short throws: shot, discus and javelin

1Three throwing implements

School and junior competitions use lighter implements. At school you can use:

• Shot: a light school shot, or a thick sock filled with sand and knotted.
• Discus: a rubber ring or a light plastic plate.
• Javelin: a foam javelin, or a rolled-up newspaper stick, taped tightly, with a soft end.

Never use a stone, a metal pole or a sharpened stick. They can badly hurt someone.

2Warm up

Jog 2 laps. Swing your arms in big circles, forwards and backwards. Twist your body gently from side to side with your arms out. Then do 10 chest pushes with a ball against a wall or to a partner.

3Throwing rules that keep everyone safe

• Throw only when the teacher says "Throw!".
• Everyone waiting stands behind the waiting line, well behind the thrower. Nobody ever stands in front of or beside a thrower.
• Nobody goes into the landing area (the sector) while anyone is throwing.
• Collect only when the teacher says "Collect!". Walk, and carry the implement back. Never throw it back.
• Carry a javelin upright, close to your body, with the point down. Never run with it.

In real competitions, a throw only counts if it lands inside the sector. Shot putters and discus throwers throw from a circle and must leave it from the back half, after the implement has landed.

41. The shot put (standing put)

1. Hold the shot on the base of your fingers, not in your palm, and tuck it into your neck, under your chin. Elbow up and out.
2. Stand side-on, with your throwing side at the back and your back knee bent.
3. Push up with your back leg and turn your hips and chest to the front.
4. Punch your arm up and out, straight from the neck, and flick your fingers as you let go. The shot leaves your hand above your shoulder, at a slightly upward angle.
5. Keep your balance: the shot must stay close to your neck until the push, and you must use only one hand.

52. The discus (standing throw)

1. Spread your fingers over the edge of the disc, with the palm on top. Let your arm hang and the disc will not fall.
2. Stand side-on with your feet apart. Swing your throwing arm back, at shoulder height, and turn your body with it.
3. Turn your hips and chest to the front and sweep your straight arm round, like a wide, low wave.
4. Let the disc roll off your first finger, so it spins as it flies.

Top discus throwers spin round one and a half times inside the circle before they let go, but at school you throw from standing.

63. The javelin (three-step throw)

1. Hold the javelin at its grip, above your shoulder, with the point level and facing forward.
2. Walk three steps. On the last step, turn side-on and reach your throwing arm straight back, palm up.
3. Pull the javelin through over your shoulder, elbow high, and throw it along the line of its point.
4. A good throw lands point first.

In competitions the javelin must be thrown overarm, over the shoulder, and you may not turn your back to the landing area. It only counts if the tip lands first, inside the sector.

7Drills and games

• Kneeling put: kneel on one knee and push a sand-sock shot from your neck. This teaches the push.
• Ring bowling: bowl a rubber ring along the ground so it rolls straight. This teaches the discus release off the first finger.
• Hoop target: throw a foam javelin at a hoop or chalk circle 5 m away.
• Distance cones: put cones at 5 m and 10 m. Watch where the implement first touches the ground and count your best of three throws.

8Cool down

Walk slowly. Stretch your throwing arm across your chest and above your head, then stretch your back and legs. Collect all the implements together and count them back in.

Try it yourself

Try each one first, then tap Show answer to check.