Balance the body on the right leg, the left side turned towards the scratch, the right foot being placed as near the seven-foot mark as possible, and the right hand balancing the weight, with the knuckles close to the shoulder; raise the weight up to the full stretch of the arm two or three times, till the muscles get into play, still keeping the weight of the body thrown on to the right leg, the left foot touching the ground slightly; when the balance of the body is obtained, hop three feet towards the mark, and then spring up sharply to the scratch line, throwing the weight away at the same moment, and bringing the right leg down, with the toe touching the scratch line and the right side of the body to the mark. By this means the follow of the body after the weight is prevented, and, by bringing the right leg forward at the moment of throwing, the whole force of the thighs are brought into play, and the muscles of the loins assist in the sudden turn of the body from left to right. The weight must be held on the lowest joints of the fingers and the palm of the hand, the wrist being kept as stiff as possible, and all tendency to throw it as a ball avoided. A heave is not so effective as a quick jump, with the muscles concentrated at the same moment. The quicker the hop and the throw are made, the further the distance put, provided that the balance is not lost. Any delay between the first hop and the final spring is fatal. In delivering the weight, let it be put upwards—that is to say, aim to hit an object about fourteen feet above the spot where the weight will pitch. The further the weight has to be put, the higher must be the elevation. No exercise is a greater proof of strength than this. Very little skill is required; and when once the way of putting is learnt, it seldom happens that a strong man gets beaten by the knack of a weaker antagonist.

The ankle is the part most likely to suffer, from the fact of having to spring with the whole of the body, and the addition of the weight. To practice, a cricket ball may be used instead of a heavy weight, and the spring made as before, with the delivery of the ball. After a little practice, a heavier weight may be tried until the one required can be put properly. The best “puts” on record are for the 22lb. weight over 36 feet, and for the 16lb. over 41 feet.