6 Best Shot Puts For Ages 13-17 That Build Proper Technique

Your teenager comes home from the first week of track and field practice, buzzing with excitement about a new event: the shot put. Suddenly, you’re searching online for a heavy metal ball, wondering about weights, materials, and if this is just a passing phase. Choosing the right shot put isn’t just about buying equipment; it’s about giving your child the right tool to learn proper form safely and build confidence from their very first throw.

Matching Shot Put Weight to Age and Technique

Before you even look at brands, the most important decision is choosing the correct weight. Using a shot put that’s too heavy can lead to poor mechanics and even injury, while one that’s too light won’t prepare them for competition. The goal is to find the official weight for their age group and gender, which allows them to build strength and technique simultaneously.

Think of it like learning a musical instrument. You wouldn’t start a small child on a full-sized guitar. The same principle applies here. The right weight allows your young athlete to focus on the intricate footwork and body positioning—the glide or the spin—without struggling under an excessive load.

Here are the standard weights for this age group. Always confirm with your child’s coach, as local rules can sometimes vary.

• Middle School Girls (Ages 13-14): 6 lbs (or 2.72 kg)
• Middle School Boys (Ages 13-14): 4 kg (8.8 lbs)
• High School Girls (Ages 14-17): 4 kg (8.8 lbs)
• High School Boys (Ages 14-17): 12 lbs (5.44 kg)

Champion Sports Soft Shell for Indoor Practice

Your athlete is hooked, and they want to practice their form in the garage on a rainy day. This is where the soft shell shot put becomes an invaluable tool. It’s the same size and weight as a standard shot, but its durable, soft vinyl cover means it won’t damage floors or walls. This is a game-changer for year-round training.

This isn’t a competition shot put. It’s a training tool. Its purpose is to allow for endless repetition of the release motion and footwork without the risk or logistical hassle of finding a proper throwing area. For a teen just starting out, building that muscle memory is everything. The soft shell shot removes barriers to practice, making it one of the smartest initial investments you can make to support their development.

Gill Essentials Cast Iron for Starting Throwers

When it’s time to buy their first outdoor, competition-weight shot, you don’t need to break the bank. The Gill Essentials Cast Iron shot is the perfect entry point. It’s a durable, no-frills implement that meets the basic weight and size specifications for middle or high school competition. It’s the reliable workhorse that will get them through their first couple of seasons.

At this stage, the focus is on getting comfortable with the weight and feel of a real shot put. Minor imperfections in balance or finish that might matter to an elite thrower are irrelevant for a beginner. This cast iron option is tough enough to handle countless throws—and the inevitable dings and scratches that come with practice. It’s the smart, practical choice for a family supporting a new and developing athletic interest.

VS Athletics Steel for High School Competition

Your child has stuck with shot put for a season or two. They’re consistently making the varsity team and are starting to focus on adding distance. Now is the time to consider upgrading from a basic cast iron model to a turned steel shot, and the VS Athletics line offers a fantastic balance of quality and price.

The key difference is precision. Steel shots are machined to be perfectly spherical and balanced, with a more accurate weight distribution. This consistency in the implement allows an advancing thrower to feel the nuances of their technique more clearly. When your athlete can feel how a small adjustment in their release affects the throw, they can make progress much faster. This is a great, durable option that will serve them well through their entire high school career.

Nelco Competition Steel for Advancing Technique

Is your thrower talking about qualifying for sectionals, regionals, or even the state meet? Are they working with a throws coach in the off-season? If the commitment level has reached this point, investing in a higher-caliber implement like a Nelco Competition Steel shot can make a real difference. Nelco is a brand synonymous with high-level track and field.

These shots are crafted with exceptional precision in balance, diameter, and finish. For an athlete whose technique is already solid, the consistent and predictable feel of a premium shot helps translate practice gains into competition results. It’s not about the shot adding distance by itself; it’s about providing the athlete with a tool so reliable that they can focus 100% on their performance. This is an investment in their peak potential.

Port a Pit 12lb Steel Shot for Varsity Boys

For the high school boy who is serious about throwing, the Port a Pit 12lb Steel Shot is an excellent, straightforward choice. Port a Pit is a well-respected name in track and field equipment, known for making durable products that stand up to the demands of daily practice and competition. This shot is built to meet high school federation specifications, so you can be confident it’s legal for any meet.

This isn’t a flashy piece of equipment, but it’s a reliable one. It provides the consistent feel and performance a varsity-level athlete needs to hone his craft. When your son is past the "trying it out" phase and shot put has become his event, this is the kind of purchase that supports that dedication without being excessively expensive. It’s a solid, trusted tool for a dedicated thrower.

Amber Sporting Goods 4kg for Female Athletes

The 4kg (8.8 lbs) shot put is the standard for all high school female throwers, and finding a quality, affordable option is key. The Amber Sporting Goods 4kg steel shot is a fantastic all-around choice. It’s machined for good balance and has a smooth finish, providing a consistent feel in the hand for both practice and meets.

For many female athletes, hand size can be a factor, and having a personal shot put with a familiar diameter and texture helps build confidence at the line. This model provides that consistency at a price point that makes sense for a family. It’s a durable implement that can easily last all four years of high school, making it a smart, one-time purchase for a dedicated athlete.

Choosing the Right Grip, Feel, and Diameter

Beyond weight, the two factors that will most influence your child’s comfort and confidence are diameter and finish. A shot put that’s too large for their hand is difficult to control, while one that’s too small may not sit correctly against their neck. While official rules dictate a range, different brands have slight variations. The finish—from a rougher painted cast iron to a smooth machined steel—also creates a different feel.

This is where the coach’s input is invaluable. Before you make a final purchase, encourage your athlete to ask their coach for a recommendation. The coach has seen your child throw, understands their hand size, and knows what works for their technique. They can often let your child try a few different team-owned shots to see what feels best.

Ultimately, the best shot put is one that feels like a natural extension of the athlete’s hand. It should sit securely at the base of their fingers and rest comfortably against their jawline. Getting this part right is a simple step that pays huge dividends in their technical development and their enjoyment of the sport.

Remember, the goal is to support their journey, not to buy the most expensive gear on day one. Start with the right weight, choose a model that matches their current commitment, and listen to their coach. By making a thoughtful choice now, you’re giving your young athlete a tool that will help them build skills, strength, and a love for the challenge.