Shot Put

Shot Put: For everyone who still hates running, you're probably a shot put kind of person. Shot put is for the kids in track who are focused on bicep curls and pec-deck rather than going for an easy 3 miles. Shot put, however, is more based on technique than strength. The strength doesn't hurt to have but it's definitely less important than faulting every time you go to throw. 

First let's talk about shot put technique since everybody's probably wondering. Well the first thing you should know is that there's two forms, but for beginner's sake we'll stick to the basics. The first thing is that you should prop the shot (the thing you throw) on your neck with it placed in your dominant hand. If you're a guy the shot will weigh 12 pounds or 8.8 pounds for girls. Once you have the shot positioned step into the ring on the ground. The ring will have a guard standing about a 6 inches to 1 foot off the ground on the side of the ring facing the the grass. This grassy area is marked with white lines spreading from the ring outward in a cone like fashion (see Figure 3.16). Now this is where you starting leaning and gain some momentum. And once you feel ready you shuffle forward sink your hips, shoulders, and arms and fire the shot as far as you can, without leaving the ring or having the shot exit the painted lines. If you do step over the wall of the ring or throw outside the lines the attempt is not counted. Also, don't be worried if your first throw is bad, you have 3 attempts total to throw it as far as you can! Then your best throw is the one they keep. 

For throwing events this area is truly blessed. We are coached under Mr. O, who has an outstanding track record( Literally!). Mr. O has sent countless numbers of athletes to Individual States and even has trained up a State Champion! You may know him as Riley Norman, AKA the huge guy who used to go to Cadillac who had blonde hair and was Tanner's cousin. Riley won State Championship's in his 4 year career at Cadillac, and a lot of that is due to Mr. O and his stellar tips and exercises. Besides the fact that Mr. O has formed a Champion he also has turned many people into good shot put throwers who have never lifted or even heard of shot put. The fact that were able to work with someone who makes the activity fun and knows how to help in every way possible is truly amazing! 

So if you're ever not in the mood for running try picking up a huge spherical ball of steel that ways anywhere from 8 to 12 pounds and try giving it a toss! Who knows, maybe you'll even turn out to be a State Champion in the end, but you won't know unless you try! 

Figure 3.16 

RILEY NORMAN!!! 

(Tanner Christensen's cousin)

Pole Vault

Pole Vault: Undoubtedly the most dangerous field event offered in high school and also one of the most iconic events in track. That's why most medals for track have a person running on them and a person pole vaulting next to it. It's probably the most iconic event due how fun it looks. Just imagine it. You're standing in front of a bunch of people with a long pole in your hands. You're bouncing back and forth from the front of your foot to the back of your foot just waiting for the right time to take off. Once you take off you sprint toward a bar positioned 11 feet in the air and ram your pole into the ground and find yourself trying to bend and wiggle over that bar (reminding you that you're 11+ feet in the air) and free falling down to the soft, plush mats below.

Now that sounds like a lot of fun but it's easier to imagine it than to actually do it. To be a good pole vaulter you need lots of upper body and core strength. Flexibility never hurt anyone, but getting up to the bar is your first task. To start off pole vaulting you need to get down your steps just like high jump or long jump. The only exception is that at the end of your steps you plant your pole and jump instead of only jumping. Once you get a good plant all you have to do is ride that pole to the top and try to dance your way over the bar. More advanced pole vaulters like Lisa Metzger, collegiate athletes, and professionals try to bend the pole on their way up to the bar so that way they get "sling-shoted" up and over the bar, rather than trying to wiggle over it. 

Cadillac Track's best pole vaulter, Lisa Metzger,  was on of the best pole vaulters in our region for track and field. She made an appearance at the MHSSA Track and Field state meet last year which is phenomenal considering you have to place within the top two at regionals or meet the state standard. The state standard is a set height or time for each event that if beaten qualifies an individual for the state meet. So that way if the winner of pole vault jumps 12 ft. and second and third place both jump 11 ft. 6 inches (but second place beats third place by attempts) all three girls go to states! Lisa's tips on how to be a good pole vaulter include lots of all around strength in the core, legs and upper body. Her next tip is practice, practice, practice. Lisa's takes a lot of her time to pole vault, no matter what season it is! 

On the funny side of pole vaulting seeing kids wipe out is hilarious. It's also pretty scary to watch but depending on how severe the wipe out is determines whether it's comical or frightful. If you've ever watched YouTube or TV before you've probably seen somebody wipe out while pole vaulting. An example of a funny video I saw was when a girl tried to plant her pole an ended up missing the plant and hitting the official on accident. It was more of an embarrassing moment than a wipe out but anything more intense than that just makes me cringe. So if you're ever pole vaulting remember the wise words of R.L. Stine, "Jumper beware! You're in for a scare!"