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. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. 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. The fingers are slightly spread and placed behind the shot. 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. Complete fullyear workout program for high school and. 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 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. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. 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. Collegiate athletes have the benefit of training for an additional day.
Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. Mark harsha portage high school girls head coach goal one. In high school, weight lifting was something that i did not do. You need to fuel your practice time, weight training program, and be ready to dominate during competition time. 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. Lifting weights is the basis for effective performance in the field events. In this example, for a shot putter, throw shot monday and do discus drills. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7. Developing an annual plan for an elite shot putter a. 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. Youve heard me talk about technique before, so today, im going to talk about strength programs for shot put and discus throwers. Exercise 6 explosive shot put behind the head toss 4 sets x 5 throws. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis.
Rob keeps the mf team apprised of the latest techniques, rules and equipment. Glide shot put technical progressions and training drills for. The thrower must commence the throw from a stationary position and leave the circle under control from the rear half after completing the throw. Throwing events shot put, discus, hammer and javelin are explosive, violent events and their training in the weigthroom must reflect those qualities. 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. Shotput, hammer, discus and javelin are all apart of throwing competitions. In this exampp, p, yle, for a shot putter, throw shot monday and do discus drills. 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. The obliques are the muscles working hardest in this version of the shot put. Shot put, hammer, discus and javelin are all apart of throwing competitions.
The aim of the drill set 1 linear shot put read more. Coach judge shows you several med ball drills to teach the arm strike movement used in the shot put. This fullyear throwers workout program from stack expert john cissik will increase your strength and power. Grab a medicine ball with both hands and hold it back and to the side of one shoulder. 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. The following is an overview of a weeks training for each of the three phases of an annual training program for the shot putt. The shot putter is required to push a steel ball as far as possible without throwing it. This weight training exercise builds dynamic power in the legs. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly.
Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. Guidelines best practices for disability track and. Correlation between bench press max and shot put max is 0. Strength training programs for shot put and discus shot put. Strength training programs for shot put and discus shot. While the shot put, discus and javelin are different disciplines, they require explosive strength to perform these events successfully.
Kramer and fleck, optimizing strength training, 2007. Strength training program for high school throwers. Topics how is your experience of coaching in different countries and how do you do that. 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. 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. Future focal points in shot put and discus throwing training. 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. The shot put is a track and field event dating back to greek times. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Throwers must be able to exert tremendous force in as little time as possible to propel the shot. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build a base of strength. Pdf a biomechanical analysis of the shot put performance.
While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build. Use of functional training for the throwing events. If you want to become a better thrower, you need to train to be explosive. Generally, there is a 10% difference in performance between the standard and lightheavy implements listed. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and. 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. How to teach shot put to young athletes coaching young athletes. A medicine ball workout to improve your shot put throws. Shot put learn by doing basic technique for the shot put by.
Bend knees at the start and push with the legs when throwing. How to teach shot put to young athletes coaching young. To build strength, you need to do the bench press, shoulder press, arm curls, leg press and leg curls as baseline. The shot is pushed called putting as opposed to thrown under or over arm. Shot putter reese hoffa shows us some exercises with weights including the hoffa pull that help him in the shot put. Athletics omnibus shot put from the athletics omnibus of richard stander, south africa 1. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Established by bill falk in 1960, mf athletic employs experts to answer your questions and help you select the right equipment.
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. The shot is held at the base of the fingers, not the palm. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. 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. Although not a mainstream sport, many athletes take up a throwing sport.
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. 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. Strength training program for high school throwers athletes. 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. Shot put, discus and javelin weightlifting workout.
Apr 07, 2014 glide shot put technical progressions and training drills for outside of the circle. Shot putters and discus throwers also need quickness to generate momentum. In general, a 150pound woman burns about 400 calories per hour doing shot put throws. The shot put and discus are two of the oldest field events in the sport of track and field. 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. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. Shot put progression drills for the glide shot put shot put drills for gliders drop in glide. The fingers are slightly spread apart with the thumb for support. Balance is very important when performing these exercises. Introduce throwing events, developing a technical model 3. Guidelines best practices for disability track and field seated throws shot put provided by usoc. Shotput is a sport in which upper body strength is a critical factor.
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. However, its not just muscle power that helps athletes dominate their sport. 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. You already know that exercise is a vital part of weight loss. Shot put strength standards by don babbitt nasgaweb forum.
Strength training for throwers association of sport performance. 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. The shot put is a track and field event involving putting pushing rather than throwing a heavy spherical ballthe shotas far as possible. For the collegiate athlete, two days are devoted to strength and two to. And he is the average guy on the list in terms of shot put distance. A skip b skip same as walk but add a skip into the drill.
A biomechanical analysis of the shot put performance. He has also worked at the university of illinois and george mason university, where he was head strength. Shot put and discus training digital track and field. Is the development of highlevel thinking good at young age in both events. Youve heard me talk about technique before, so today, im going to talk about strength. Shot put officiating rules competitors take their throw from inside a marked circle 2.
Glide shot put technical progressions and training drills. 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. Strength, power, speed, specialpower, endurance, flexibility etc. Multi jumps inplace hops, standing long jump, short bounds, etc. It is not recommend going beyond or below the implement weight listed for most. Present and future perpectives on shot put and discus throwing training at top level.
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