Shot-Put Mobility

Shot putters need mobility to enter a strong starting position, move across the circle and finish against a firm block.

• Ankle rocks or knee-to-wall mobility — Help with low starting positions, the glide and rotational footwork.

• Supported deep squat — Opens the ankles, hips and groin.

• Half-kneeling hip-flexor stretch — Mobilises the hips for driving and blocking.

• Figure-four stretch — Targets the glutes and outside of the hip.

• Adductor rock-backs — Support wider and lower throwing positions.

• Hip 90/90 rotations — Particularly useful for rotational shot putters.

• Open-book rotations — Develop the upper-back rotation used before delivery.

• Pectoral doorway stretch — Opens the chest and front of the shoulder.

• Overhead triceps stretch — Mobilises the back of the throwing arm.

• Wrist-flexor and wrist-extensor stretches — Prepare the wrist and forearm.

• Finger mobility — Prepares the hand for supporting and releasing the shot.