Proper nutrition, adequate rest, and following this plan can dramatically improve both your ability and skill. It combines the right type of work with the right amount. As in the program of any elite athlete, the volumes are particular to the elite athlete in question. 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. Although not a mainstream sport, many athletes take up a throwing sport. Great throwers require a unique synthesis of abilities associated with a number of other sports. Mark harsha portage high school girls head coach goal one.
Find exercises you know and you are comfortable teaching to a large group of athletes. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build a base of strength. Latest articles weight loss stories faith lost 127 pounds and 4 total inches. 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 55 throws uphill lighter shot strength 55 throws uphill heavier shot cool down 400 metres slow jog. 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. Along with strength and power exercises, throwers receive eventspecific exercises that isolate the different attributes required to excel in their event. Most noteworthy, all throwers in the atn program are developed and coached using the throwing chain reaction. In high school, weight lifting was something that i did not do.
Coaches need to address all of the biomotor abilities and train event specific factors to get the bets results. Sample training for the shot put early season high school girls. 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. Training throwers to peak performance 1 training throwers to peak performance tony ciarelli throws strength coach newport harbor high school usaw level iv u. Training program for throwers track and field toolbox. 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. The difference in distance thrown is approximately. In this exampp, p, yle, for a shot putter, throw shot monday and do discus drills. The throwers ten program is designed to exercise the major muscles necessary for throwing. Lifting weights is the basis for effective performance in the field events.
While the shot put, discus and javelin are different disciplines, they require explosive strength to perform these events successfully. Established by bill falk in 1960, mf athletic employs experts to answer your questions and help you select the right equipment. Here are some notes to consider regarding our program. You already know that exercise is a vital part of weight loss. In general, a 150pound woman burns about 400 calories per hour doing shot put throws. This will stretch the forearms, a part of the body that can get very tight from throwing, especially in shot put. Is the development of highlevel thinking good at young age in both events. The athletes physical and technical foundations for shot put are good. This fullyear throwers workout program from stack expert john. Future focal points in shot put and discus throwing training. 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 that work more. For example, a program for a shot putter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer throwers program will feature snatch pulls, clean.
Shotput and discus workouts yelena carza september 3, 2017 shot put and discus warm up routines weight room exercise for shot put shot put discus assistance lifts workout to improve your shot put throws. Use of functional training for the throwing events. Shotput is a sport in which upper body strength is a critical factor. Strength, power, speed, specialpower, endurance, flexibility etc.
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. Training for the shot put means strength training for both the upper and lower body. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Shot put, discus and javelin weightlifting workout. The obliques are the muscles working hardest in this version of the shot put. Throwing events shot put, discus, hammer and javelin are explosive, violent events and their training in the weigthroom must reflect those qualities. Strength training program for high school throwers. Strength training programs for shot put and discus shot.
Shot put school quadrathalon baseline test weight program intro. Exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling. In the shot put, a 1 kilogram or 2 pound difference is optimal in most cases. Throwers must be able to exert tremendous force in as little time as possible to propel the shot. Present and future perpectives on shot put and discus throwing training at top level. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly. Shot put, hammer, discus and javelin are all apart of throwing competitions. The program s goal is to be an organized and concise exercise program. I always believed he would have made a much better conan than arnold. Strength method x10 stand throw 10 pound x5 miniglides 10 pound. Shot put and discus throws training club in phoenix az. To achieve success, as a throws coach, you need a carefully designed strength training program that pairs seamlessly with an equally solid, technique focused, throws program. Coaches develop training programs with the end result in mind, getting the best throws at major championship events. International coach wasakishinshou program production 7 california state champions 30 california state medalist 43 california state qualifiers 26 cifmasters champions top 10 shot put.
The athlete was 2 kg when he set his personal best 20. Here he shows you the arm strike drill series that addresses. Youve heard me talk about technique before, so today, im going to talk about strength. This core training exercise guide shows you how to complete the shot put with instructions and photos to strengthen your core muscles. Rob keeps the mf team apprised of the latest techniques, rules and 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. You will build great strength and explosive power the key elements in ensuring elite performance. Specificity of training specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. Creating your weight training program exercise selection matters but not as much as other aspects of program design.
For the collegiate athlete, two days are devoted to strength and two to. Recorder measures from the tapeline at the front of the subjects chair to the site where the ball first struck the ground. Developing an annual plan for an elite shot putter a. 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. Shot putt training program a training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. The main exercises are for example, squats bench press, deadlift and many other exercises. Shot put and discus training digital track and field.
Subjects are allowed to perform 4 gradient submaximal to maximal warmups of 25, 50, 75, and 100% effort of the seated 1 arm shot put. Train for the shot put with tips from a sportsperformance director in this free athletics video on track and. While this shot put exercise with a medicine ball doesnt incorporate a spin or glide. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Created by founder, head coach, and technique obsessed, coach erik johnson, this 6 pillar training system for shot put, glide shot and discus throws allows athletes to learn how to throw far, correct any technical hurdles, and start launching big throws.
Convention symposium materials the following materials were presented as part of previous ustfccca conventions during coaching symposium sessions. The aim of the drill set 1 linear shot put read more. Weight lifting in high school can enhance your high school stats and allow for an easier transition from high school to college. Complete fullyear workout program for high school and. D eveloping an annual plan for an elite shot putter a. Speed throughout more efficient muscle recruitment. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg.
Subject then rests for 2 minutes, followed by 3 maximal effort shot puts. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature. Keep your elbows up high, then break at the hips and sink down until your thighs. A medicine ball workout to improve your shot put throws. Strength and conditioning angelo state university athletics source pdf the shot put performance as a marker of explosive strength in shot put track and field sports pdf on the field resistance tubing exercises for throwers an starting a new track field throwing program and season preparation. Make sure these exercises are easily done in the space you are working in and with the equipment you have available. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and power to be successful at shotput. To build strength, you need to do the bench press, shoulder press, arm curls, leg press and leg curls as baseline. Training should go from general, at the beginning to specific as the program progresses the best form of training for an exercise. I was fortunate to catch up quickly, eventually winning 7 big east titles in the shot put and earning 2 ncaa all american certificates. Exercise 6 explosive shot put behind the head toss 4 sets x 5 throws. How to teach shot put to young athletes coaching young. 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. Shot putter reese hoffa shows us some exercises with weights including the hoffa pull that help him in the shot put.
The athlete is 200 cm tall and his weight is 125kg. Below is a complete workout for throwers that will make you stronger and more powerful. Shot put training programs are a combination of speed, strength and technique. The fingers are slightly spread and placed behind the shot. 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. Balance is very important when performing these exercises. The shot is pushed called putting as opposed to thrown under or over arm.
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