Shot put workout pdf

Future focal points in shot put and discus throwing training. Grab a medicine ball with both hands and hold it back and to the side of one shoulder. An overview of a weeks training for each of the three phases of an annual training program for the shot putt. The obliques are the muscles working hardest in this version of the shot put. Mark harsha portage high school girls head coach goal one. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to. In this tutorial, we will discuss the basic techniques and playing methods of shot put. Run shuttle sprints to develop explosive quickness for the shot put and discus.

To prepare for field events, you need to work on your strength and quickness. Complete fullyear workout program for high school and collegiate throwers 0 shares share on facebook share on twitter if you want to become a better thrower, you need to train to be explosive. It combines the right type of work with the right amount. Present and future perpectives on shot put and discus throwing training at top level.

May 29, 2017 4 simple steps to a standing shot put get the ebook version of this post including a bonus cheat sheet. The aim of the drill set 1 linear shot put read more. Thrower starts to lift and turn the ball of the right foot, knee, hip while the left leg. Includes hurdle mobility, plyometrics, throwing, bodyweight work, and traditional weight training activities. It is propelled by way of pushing, rather than by throwing. Posture rebalancing for shot putter and discus throwers is a key part to understanding. Cleans or high pulls, core, squat, bench, military pops, tris. Jan 24, 2014 a medicine ball workout to improve your shot put throws. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. You will build great strength and explosive power the key elements in ensuring elite performance. Jun 11, 2019 the shot put is a track and field event dating back to greek times. The warmup is designed to loosen your muscles for a great workout. See more ideas about shot put, track and field and drill.

A medicine ball workout to improve your shot put throws. Jan 19, 2018 included are 20 lessons designed to teach the shot put. You should know that shot put and discus throw are powerful, explosive sports that demand strength, and a inferno of energy for accurate, explosive throws. Coaches need to address all of the biomotor abilities and train event specific factors to get the bets results. Use of functional training for the throwing events. Shot put, discus and javelin weightlifting workout. Here he shows you the arm strike drill series that addresses a neglected area of shot put instruction, the. The fingers are slightly spread apart with the thumb for support.

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. Matson is the only man to ever win the national outdoor track and field title in the shot put and the senior national olympic championship in the same year. How to teach shot put to young athletes coaching young athletes. The youtube video below has sound, so please make sure that your sound is turned on and that you have access to the site. Many of the workouts contemporary athletes use to train for these events havent changed over the millennia, because technique and form are still central to success. Training considerations for the rotational shot put. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Complete fullyear workout program for high school and. Workout what is the best workout to improve your throws. Strength training programs for shot put and discus shot put. Holding the shot the shot is held at the base of the fingers not the palm the fingers are slightly spread apart with the thumb for support. Strength training for throwers association of sport performance. Incorporating shot put into your regular routine mixes things up a little and keeps you from getting bored with the same old workout. In this article, he breaks down this technique into individual drills, complete with explanations and videos.

Speed and strength warm up jog 800 metres rotations neck, arms, trunk swinging arms in large circles and across body legs in big swinging movements across the body, towards front and back speed 50 throws uphill lighter shot strength 50 throws uphill heavier shot cool down 400 metres slow jog. Exercises including kettle bell put or throw, overhead shot throwing forward and. Is the development of highlevel thinking good at young age in both events. Training considerations for the rotational shot put author. Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. Apr 04, 2017 shot put conditioning part 3 the arms by didier poppe. Keep your elbows up high, then break at the hips and sink down until your thighs are parallel to the ground. Throwers must be able to exert tremendous force in as little time as possible to propel the shot. While the rotational technique is an outstanding way to propel a shot put a great distance, its not for everyone. Put weight on back leg with hand not holding the shot putting to where the shot will go finish with chest and head up not bowing head after the throw do not throw the shot push it figure 2 put weight onto back leg with hand not holding shot pointing to where it will be gong. Exercise 6 explosive shot put behind the head toss 4 sets x 5 throws.

Shot put conditioning part 3 the arms by didier poppe. Run 20 yards and pick up another baton, then run back to the starting line. The primary purpose of a weightlifting regimen for shot put, discus and javelin throwers is to build the power required to throw as far as possible. Throwing practice progressions glide shot put unless noted the standard weight shot put will be used in training light medicine balls and shot puts pounds under standard weight 68 pounds for high school girls and 810 pounds for high school boys the start use a basic start for all the drills in the glide progression. The warmup will be consistent throughout the four weeks heading into the season. Techniqq, g g,ue, teaching progressions, and drills mike. The best workout to improve ones throws should be concentrated on proper form and throw execution. Shot put school quadrathalon baseline test weight program intro. The challenge throw coaches face is choosing the right lifts. Smithglide shot put drills and throwing progressions.

Developing an annual plan for an elite shot putter a. Early season workout design glide shot put and rotational shot put technique shot put training programs are a combination of speed, strength and technique. Coaches develop training programs with the end result in mind, getting the best. Here are some pointers for any soul who wishes to put his or her strength to the test. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. Stand with a slightly wider than shoulder width stance and point your opposite hip and shoulder toward your workout partner or a wall and throw the medicine just like a shot put up and out as far as you can. The shot is pushed called putting as opposed to thrown under or over arm. Do not bend at the waist this is a weak position 4. Get in the proper stance by stepping back with one foot and lowering your body so that your knees and hips are bent. The shot put and the discus both date back to ancient times and the first olympic games. The thrower must commence the throw from a stationary position and leave the circle under control from the rear half after completing the throw. Run 10 yards back to the starting point and put the baton on the ground. Coach jim aikens also teaches the glide technique to his athletes because it is an easier technique for them to master, and helps them develop a good finish on the ball.

Muscles worked most of the exercises done with a shot put work the muscles in your upper body, including your arms, shoulders, back and core. To improve throwing in all field events, competitors must perform exercises to train the necessary muscles correctly. Off season and in season lifting is a must for the girls. Apr 22, 20 chad wesley smith is the founder and head physical preparation coach at juggernaut training systems. Balance is very important when performing these exercises.

Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. Med ball drills for shot put track and field toolbox. I developed the following sequence to teach a basic standing shot putting action to classsize groups of up to thirty children within a thirty to forty minute session. In the video you will see over 100 drills used to complete the lessons. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Shotput is a sport in which upper body strength is a critical factor. Chad has a diverse athletic background, winning two national championships in the shot put, setting the american record in the squat 905 in the 308 class, raw w wraps and most recently winning the 2012 north american strongman championship. Shot put drills glide technique by rob lasorsa shot put glide technique all movements consider a right handed thrower grip, carry, release drill objective description grip proper placement of shot in hand the shot is placed on the ball of the hand. For more information about this dvd click the link curriculum guide to the shot put. Start each workout with a light jog around the track or school. Shot put, discus and javelin weightlifting workout live. Strength, power, speed, specialpower, endurance, flexibility etc.

Here he shows you the arm strike drill series that addresses. Jan 24, 2019 shot put, hammer, discus and javelin are all a part of throwing competitions. The shot is held at the base of the fingers, not the palm. Eyes are level in this position and not looking at the ground. The fingers are slightly spread and placed behind the shot. That broke randy matsons mark, which most figured would never be contested. Mens shot put final world championships berlin 2009.

Shot put should be about 1 foot behind the throwers right foot if the shot was dropped in the power position. Throwing practice progressions glide shot put unless noted the standard weight shot put will be used in training light medicine balls and shot puts pounds under standard weight 68 pounds for high school girls and 810 pounds for high school boys the start use a. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Training considerations for the rotational shot put ustfccca. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and. The shot put, discus and javelin events in track and field are largely dependent on the strength, power and explosiveness of the competitor. Below is a complete workout for throwers that will. Strength training for throwers sport performance centres. It requires immense muscular strength and a good balance upon your body. Proper nutrition, adequate rest, and following this plan can dramatically improve both your ability and skill.