Video Pembelajaran PJOK || Atletik Tolak Peluru || O'brein || Kelas 9

Introduction

This tutorial provides a comprehensive guide to mastering the shot put technique, as demonstrated in the educational video by Dodik Bintoro PJOK. Aimed at students in Class 9, this guide will break down the essential steps of the shot put, making it accessible and easy to understand for beginners.

Step 1: Understanding Shot Put Basics

• What is Shot Put?
  Shot put is a track and field event where athletes throw a heavy spherical object called a shot as far as possible.

• Equipment Needed:

  • Shot put (usually weighs 4 kg for junior athletes)
  • Appropriate footwear (track shoes)
  • Measuring tape (for practice)

Step 2: Stance and Grip

• Proper Stance:

  • Stand with your feet shoulder-width apart.
  • Position your non-dominant foot slightly forward.

• Grip the Shot:

  • Hold the shot with your dominant hand.
  • Place it at the base of your fingers, resting it against your neck (the ‘shot put position’).

Step 3: The Throwing Technique

• Preparation for the Throw:

  • Start by bending your knees slightly.
  • Lean back slightly to create tension in your legs and upper body.

• Executing the Throw:

  • Push off from your back foot while transferring your weight to your front foot.
  • Extend your arm forward while pushing the shot away from your neck in an upward motion.

• Follow Through:

  • After releasing the shot, your arm should continue its motion naturally.
  • Ensure you maintain balance and avoid stepping outside the throwing circle.

Step 4: Practicing Your Technique

• Drills to Improve:

  • Perform standing throws to focus on form without worrying about distance.
  • Use a lighter shot for strength training and to refine your grip.

• Common Pitfalls to Avoid:

  • Avoid using your arm alone; leverage your legs and core for maximum power.
  • Don’t lean too far back or forward; maintain a neutral body position.

Step 5: Measuring and Analyzing Performance

• Measuring Throws:

  • Use a measuring tape to track the distance of your throws.
  • Mark your best performance for motivation.

• Self-Analysis:

  • Record your throws and observe your technique.
  • Compare your results over time to gauge improvement.

Conclusion

Mastering the shot put involves understanding the basics, perfecting your stance and grip, and practicing your throwing technique. By following these steps, you can enhance your performance in this exciting athletic discipline. Continue to practice consistently, seek feedback, and strive for improvement to excel in shot put events.