Shot put is a popular field event in high school track and field. As an athlete, you likely want to know what distance you should be aiming for with the shot put.

If you’re short on time, here’s a quick answer: the average high school boys’ shot put throw is around 30-45 feet, while the average for girls is around 25-35 feet.

In this comprehensive guide, we’ll dive into the details around average shot put throws for high school boys and girls. We’ll look at differences based on gender, age, experience level, and more. We’ll also provide technique tips to help you improve your shot put performance.

Average Shot Put Throws for High School Boys

Freshmen Boys

When it comes to shot put, freshmen boys are just starting to learn the fundamentals of the sport. The average shot put throw for freshmen boys can vary depending on factors such as size, strength, and technique. On average, a freshman boy may throw the shot put around 30 to 35 feet.

However, it’s important to note that there are always exceptions to this average, with some freshmen boys throwing even farther!

Sophomore Boys

By the time boys reach their sophomore year in high school, they have had more time to develop their strength and technique in shot put. As a result, the average shot put throw for sophomore boys tends to increase. On average, a sophomore boy may throw the shot put around 35 to 40 feet.

Some dedicated athletes may even exceed this average and reach distances of 45 feet or more.


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Junior Boys

Junior boys are usually in their prime physical condition, having dedicated more time to training and honing their shot put skills. The average shot put throw for junior boys is typically greater than that of sophomores. On average, a junior boy may throw the shot put around 40 to 45 feet.

It’s not uncommon for highly skilled junior boys to throw the shot put beyond 50 feet, showcasing their strength and technique.

Senior Boys

Senior boys are the experienced veterans of the shot put event in high school. With years of training and competition under their belts, senior boys often achieve impressive distances when it comes to shot put.

The average shot put throw for senior boys is typically the highest among all high school grade levels. On average, a senior boy may throw the shot put around 45 to 50 feet. It’s not uncommon for top-performing senior boys to throw the shot put beyond 55 feet, and some exceptional athletes have even surpassed distances of 60 feet.

It’s important to remember that these average shot put throws are just general guidelines and can vary depending on various factors. Each athlete’s performance is unique, and with dedication, training, and proper technique, high school shot put athletes can continue to improve their throws and achieve outstanding results.

Average Shot Put Throws for High School Girls

Freshmen Girls

When it comes to shot put throws, freshmen girls in high school usually start with an average distance of around 20-25 feet. This distance can vary depending on the individual’s strength, technique, and level of experience.

It is important to remember that shot put is a skill that can be developed and improved over time with proper training and practice.

Sophomore Girls

As sophomore girls gain more experience and strength, their shot put throws tend to improve. On average, sophomore girls in high school may be able to throw the shot put around 25-30 feet. However, it is not uncommon to see some exceptional athletes achieving throws of 35 feet or more.

Consistent training and technique refinement are key factors in reaching these distances.


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Junior Girls

By the time girls reach their junior year in high school, they have usually honed their shot put skills and have built more strength. On average, junior girls can throw the shot put between 30-35 feet.

This range can vary depending on factors such as the athlete’s dedication to training, coaching, and natural talent. Some junior girls may even achieve throws of 40 feet or more.

Senior Girls

Senior girls in high school are often the most experienced and strongest athletes in the shot put event. On average, senior girls can throw the shot put between 35-40 feet. However, there are exceptional athletes who can achieve throws of 45 feet or more.

It is important to note that these distances are not set in stone and can be surpassed with hard work, determination, and proper training.

It is important to remember that these average distances are just guidelines and can vary from one high school to another. Additionally, individual athletes may have different levels of natural talent and physical abilities, which can significantly impact their shot put performance.

Other Factors Affecting Shot Put Throws

While strength and power are important factors in shot put throws, there are several other elements that can greatly impact an athlete’s performance. These include technique and form, the quality of equipment used, and the athlete’s experience and coaching.

Strength and Power

Strength and power are undoubtedly crucial in shot put throws. Athletes need to have strong muscles, particularly in their upper body and core, to generate the necessary force to propel the shot put. Regular strength training exercises, such as weightlifting and plyometrics, can help improve an athlete’s power output and overall performance.

However, it’s important to note that strength alone is not enough; other factors must also be taken into account.


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Technique and Form

Technique and form play a significant role in shot put throws. Even if an athlete possesses great strength, without proper technique and form, their throws may not reach their full potential. Athletes must focus on the correct positioning of their feet, hips, and shoulders, as well as the release of the shot put.

Coaches and experienced athletes can provide valuable guidance and feedback to help improve an athlete’s technique and form.

Quality of Equipment

The quality of the shot put and other equipment used can also impact an athlete’s performance. Shot put implements vary in weight, size, and material, and finding the right one for each athlete is crucial.

High-quality shot puts with proper grip and weight distribution can help athletes achieve better throws. It’s important for athletes to use equipment that meets the standards set by governing bodies, such as the International Association of Athletics Federations (IAAF).

Experience and Coaching

Experience and coaching are vital factors that can influence an athlete’s shot put throw. Athletes who have been competing and practicing the shot put for a longer period of time tend to have better technique, form, and overall performance.

Additionally, having a knowledgeable and experienced coach can provide valuable insights, training programs, and feedback to help athletes continuously improve their skills.


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Tips for Improving Your Shot Put Throw

Get Stronger with Weight Training

If you want to improve your shot put throw in high school, one of the most important things you can do is get stronger. Weight training is a key component of shot put training as it helps build the necessary muscle strength and power required for a successful throw.

By incorporating exercises such as squats, deadlifts, and bench presses into your training routine, you can target the specific muscles used in the shot put throw, such as the legs, core, and upper body.

Remember, a strong foundation is essential for generating the power needed to propel the shot put.

Practice Explosive Power Exercises

In addition to weight training, incorporating explosive power exercises into your training regimen can greatly improve your shot put throw. Exercises such as plyometrics, medicine ball throws, and Olympic lifts can help enhance your explosive power, allowing you to generate more force and velocity during the throw.

These exercises focus on developing fast-twitch muscle fibers, which are crucial for explosive movements. By incorporating these exercises into your training routine, you can increase your shot put distance and improve your overall performance.

Focus on Proper Throwing Technique

Proper technique is essential for a successful shot put throw. It’s important to focus on the fundamentals, such as the grip, footwork, and release technique. Having a solid grip on the shot put and maintaining proper body alignment throughout the throw can greatly impact your distance.

Additionally, mastering the glide or rotational technique, depending on your preference, can help optimize your performance. Working with a knowledgeable coach who can provide guidance and feedback on your technique is crucial for making improvements.

Work with Knowledgeable Coaches

Working with knowledgeable coaches who have experience in shot put training can be extremely beneficial. They can provide valuable insights, personalized training plans, and feedback to help you improve your shot put throw.

Coaches can also help identify and correct any technical flaws in your technique, allowing you to make the necessary adjustments for better performance. They can also provide guidance on proper warm-up routines, injury prevention strategies, and competition preparation.

Investing in quality coaching can make a significant difference in your shot put performance.

Use Video Analysis

Video analysis is a powerful tool that can help identify areas for improvement in your shot put throw. By recording your throws and reviewing them with your coach, you can gain valuable insights into your technique, body positioning, and release.

This visual feedback allows you to better understand and make adjustments to your throw. Additionally, comparing your throws to elite shot put athletes can provide inspiration and serve as a benchmark for your own progress.

Utilizing video analysis as part of your training routine can help you refine your technique and improve your shot put performance.

The Importance of the Right Mindset

When it comes to shot put, having the right mindset is crucial for success. The right mindset can make all the difference in an athlete‘s performance and ability to reach their full potential. It goes beyond physical strength and technique; it is about having the mental fortitude to push through challenges and setbacks.

Mental Preparation

Mental preparation is a key component of shot put. Athletes need to be mentally focused and prepared before stepping into the throwing circle. This involves visualizing successful throws, setting clear goals, and developing a positive attitude.

By mentally rehearsing the perfect throw, athletes can improve their technique and build confidence in their abilities.

Dealing with Pressure

Shot put competitions can be intense and high-pressure situations. Athletes must learn how to handle this pressure and perform at their best when it matters most. The right mindset can help athletes stay calm, focused, and perform under pressure.

Did you know? One effective strategy for dealing with pressure is deep breathing. Taking slow, deep breaths can help calm the mind and body, reducing anxiety and improving focus.

Resilience and Perseverance

Shot put, like any sport, comes with its fair share of challenges and setbacks. Athletes must have the mental resilience and perseverance to bounce back from failures and keep pushing forward. The right mindset can help athletes stay motivated, learn from their mistakes, and continue to improve.

Did you know? Many successful shot put athletes have faced numerous setbacks and failures before achieving their goals. It is their mental resilience and perseverance that set them apart.


While average high school shot put throws vary by gender, age, and experience, any athlete can improve their performance through proper strength training, technique work, and coaching. Set challenging yet realistic goals for yourself this season and implement a plan to reach them.

With dedication and smart preparation, you may be surprised how far you can throw.

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