Shotput, hammer, discus and javelin are all apart of throwing competitions. Shot put, discus and javelin weightlifting workout. Exercise 6 explosive shot put behind the head toss 4 sets x 5 throws. Shot put officiating rules competitors take their throw from inside a marked circle 2.
Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. This system of training for indiana high school shot and discus throwers has produced an 84% success rate of personal record throws or within 2% or personal record throws at the desired time. Topics how is your experience of coaching in different countries and how do you do that. Shot put strength standards by don babbitt nasgaweb forum. A skip b skip same as walk but add a skip into the drill. Throwing events shot put, discus, hammer and javelin are explosive, violent events and their training in the weigthroom must reflect those qualities. Grab a medicine ball with both hands and hold it back and to the side of one shoulder. Future focal points in shot put and discus throwing training. Shot putter reese hoffa shows us some exercises with weights including the hoffa pull that help him in the shot put. Collegiate athletes have the benefit of training for an additional day. Bend knees at the start and push with the legs when throwing. These results suggest that shot put throwing performance can be increased similarly after six weeks of either strength or ballistic power training in novice throwers. Established by bill falk in 1960, mf athletic employs experts to answer your questions and help you select the right equipment. Athletics omnibus shot put from the athletics omnibus of richard stander, south africa 1.
Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. How to teach shot put to young athletes 4 simple steps to a standing shot put 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. 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. You already know that exercise is a vital part of weight loss. However, its not just muscle power that helps athletes dominate their sport. A medicine ball workout to improve your shot put throws.
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 as athletes progress, start stand with weight over the back foot and think chinkneetoe so those three body parts are all in line. 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. 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. And he is the average guy on the list in terms of shot put distance. The shot is pushed called putting as opposed to thrown under or over arm. Use of functional training for the throwing events.
The distance thrown is measured from the inside of the circumference of the circle to the nearest mark made in the ground by the falling shot. Developing power with a barbell is highly dependent on bar speed, as powerworktime, with the workload weight and reps being predetermined, the only way to develop more power is to perform. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly. For the collegiate athlete, two days are devoted to strength and two to. Introduce throwing events, developing a technical model 3. Youve heard me talk about technique before, so today, im going to talk about strength programs for shot put and discus throwers. How to teach shot put to young athletes coaching young. Strength training program for high school throwers. Shot putters and discus throwers also need quickness to generate momentum. Linthorne school of exercise and sport science, the university of sydney, po box 170, lidcombe, nsw 1825, australia accepted 4 february 2001 the aim of the study was to assess the accuracy of a method of calculating the optimum release angle in the shot put.
Glide shot put technical progressions and training drills for outside of the circle. The shot put and discus are two of the oldest field events in the sport of track and field. If you want to become a better thrower, you need to train to be explosive. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. The fingers are slightly spread apart with the thumb for support. You need to fuel your practice time, weight training program, and be ready to dominate during competition time. Strength training for throwers 2 winning the shot title at san jose in the afternoon, he packed his bag, drove to san francisco and won the olympic title that night, snatching 341. This weight training exercise builds dynamic power in the legs. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and. The fingers are slightly spread and placed behind the shot. Glide shot put technical progressions and training drills for.
Kramer and fleck, optimizing strength training, 2007. He has also worked at the university of illinois and george mason university, where he was head strength. Multi jumps inplace hops, standing long jump, short bounds, etc. For example, a 50 high school boys shotputter should be able to throw 45 with the 14 pound shot put and 55 with the 10 pound shot put. Although not a mainstream sport, many athletes take up a throwing sport. 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.
May 29, 2017 how to teach shot put to young athletes 4 simple steps to a standing shot put 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. Guidelines best practices for disability track and field seated throws shot put provided by usoc. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. In high school, weight lifting was something that i did not do. As the shot putter moves toward indoor season, shot putting volume and training days go up, discus is maintained with 12 sessions usually one session of standing throws and some drills plus one day of discus. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly with an equally solid, technique focused, throws program.
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. Generally, there is a 10% difference in performance between the standard and lightheavy implements listed. Shot put learn by doing basic technique for the shot put by. The thrower must commence the throw from a stationary position and leave the circle under control from the rear half after completing the throw. The shot is held at the base of the fingers, not the palm. Guidelines best practices for disability track and. 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. Throwers must be able to exert tremendous force in as little time as possible to propel the shot. 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. Would you not agree that brad snyder was big enough and strong enough to excel at the hg with a bit of eventspecific practice a 425 lb power clean at 64 tall will take you pretty far, especially combined with a 605 lb high bar back squat and a 545 lb bench. Mark harsha portage high school girls head coach goal one. A biomechanical analysis of the shot put performance. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7.
The implement used in the shot put for men weighs 7. Linthorne school of exercise and sport science, the university of sydney, po box 170, lidcombe, nsw 1825, australia accepted 4 february 2001 the aim of the study was to assess the accuracy of a method of. The shot put and the discus both date back to ancient times and the first olympic games. In this example, for a shot putter, throw shot monday and do discus drills. Training program for throwers track and field toolbox. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. This fullyear throwers workout program from stack expert john cissik will increase your strength and power. Coach judge shows you several med ball drills to teach the arm strike movement used in the shot put. The shot put is a track and field event dating back to greek times. Apr 22, 20 throwing events shot put, discus, hammer and javelin are explosive, violent events and their training in the weigthroom must reflect those qualities. The shot putter is required to push a steel ball as far as possible without throwing it. Correlation between bench press max and shot put max is 0. Strength training programs for shot put and discus shot. Developing an annual plan for an elite shot putter a.
Strength training programs for shot put and discus shot put. Shot put, hammer, discus and javelin are all apart of throwing competitions. Strength, power, speed, specialpower, endurance, flexibility etc. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build a base of strength. Balance is very important when performing these exercises. Strength to develop explosive strength, speed strength, reflexive strength implement released exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling bar bell plate, heavy and light implements throw, rubber ball throw toward net or wall, etc. Is the development of highlevel thinking good at young age in both events.
Apr 07, 2014 glide shot put technical progressions and training drills for outside of the circle. For example, a 50 high school boys shotputter should be able to throw 45 with the 14 pound shot put and 55 with the 10pound shot put. If you want to include shot put exercises into your routine for weight loss, consider how many calories it burns then use that info to balance your diet with your routine. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. The shot put competition for men has been a part of the modern olympics since their revival in 1896, and womens competition began in 1948. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build.
When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Lifting weights is the basis for effective performance in the field events. Shot put and discus training digital track and field. Complete fullyear workout program for high school and. In general, a 150pound woman burns about 400 calories per hour doing shot put throws. While the shot put, discus and javelin are different disciplines, they require explosive strength to perform these events successfully. The obliques are the muscles working hardest in this version of the 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. Glide shot put technical progressions and training drills. Rob keeps the mf team apprised of the latest techniques, rules and equipment. Shot put progression drills for the glide shot put shot put drills for gliders drop in glide. It is not recommend going beyond or below the implement weight listed for most. Pdf a biomechanical analysis of the shot put performance. To build strength, you need to do the bench press, shoulder press, arm curls, leg press and leg curls as baseline.
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