High School Shot Put

Everything a high school thrower or coach needs to know about the shot put, from the implement specifications to the two throwing techniques that define the event. Watch the quick YouTube short here as well. 

Weights and Diameter Standards

At the high school level, NFHS standards require boys to throw a 12 pound shot put and girls to throw an 8.8 pound shot put. Beyond weight, the implement must also meet minimum diameter requirements.

The boys 12 pound shot put must measure between 110 and 117 millimeters in diameter, and the girls 8.8 pound shot put must fall between 95 and 110 millimeters. Those diameter minimums exist to ensure the shot is not artificially small and dense in a way that would provide an unfair mechanical advantage.

Glide vs Rotational

The two dominant techniques in the shot put are the glide and the rotational, and the debate between them is one of the oldest in throws coaching. The glide involves the athlete starting with their back to the sector, driving linearly across the circle with a powerful push off the back leg, and finishing with an explosive hip and arm extension through the shot. It is linear, controlled, and highly teachable, which makes it the preferred starting point for most high school athletes.

The rotational technique mirrors the discus throw, with the athlete completing a full rotation across the circle to generate greater velocity at release. When executed well, rotational throwing produces more distance than the glide because it builds more speed through the circle. The tradeoff is complexity. Rotational shot put takes longer to develop, demands excellent balance and timing, and is more prone to fouling under pressure. For most high school throwers, mastering the glide first builds the foundational strength and body awareness that makes the eventual move to rotational far more successful.