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Physical Education

Push for Distance

Overview

Students throw a heavy stone or packed ball using a push action from the shoulder, focusing on technique and distance.

Learning Objective
Students develop the pushing throw technique used in shot put using safe improvised objects.

Resources needed

  • Heavy stones or packed cloth balls of similar weight
  • Open outdoor space
  • Stick markers

Lesson stages

0 / 7 done
  1. 1 Safety: establish a clear throwing lane with everyone standing behind the thrower.
  2. 2 Hold the stone against the neck, resting on the fingers — not the palm.
  3. 3 Stand sideways, feet shoulder-width apart.
  4. 4 Bend knees, rotate hips, then extend arm to push — not throw — the stone.
  5. 5 Three practice throws focusing on technique only.
  6. 6 Mark best distance with a stick.
  7. 7 Students aim to beat their own mark over three rounds.

Tap a step to mark it as done.

Variations

  • Seated push — isolate the upper body action.
  • Compare dominant and non-dominant arm distance.
  • Two-handed push for beginners — both hands, push forward.
More information

Teach: push, extend, rotate, release, distance, mark. The sequence is: hold, bend, rotate, push, follow through.

Lighter objects for less strong students. Focus on the technique — the pushing action — rather than the distance achieved.

Are students using a push from the shoulder rather than a throw? Is there hip rotation before the arm extends?

A smooth heavy stone is ideal. Alternatively, a sock packed tightly with soil and tied works well. Mark distances with sticks in the ground.

Students throw rather than push. The key difference is the starting position — stone against the neck, pushed outward — not drawn back behind the head.

Shot put technique is a fundamental athletic skill. The pushing action also transfers to basketball chest passes and rugby passes.

Activity details
Primary Medium 20 minutes 5 minutes prep Whole Class, Small Group Outdoor
Topics
Shot Put Athletics Power