That broke randy matsons mark, which most figured would never be contested. Mark harsha portage high school girls head coach goal one. Strength training program for high school throwers. Run 20 yards and pick up another baton, then run back to the starting line. Included are 20 lessons designed to teach the shot put. The fingers are slightly spread and placed behind the shot. Shot put and discus training programs at the start of the season are designed to develop basic skills with medicine ball throws, low impact plyometrics and event specific technical patterns. Shotput is a sport in which upper body strength is a critical factor. In this article, he breaks down this technique into individual drills, complete with explanations and videos. As the right leg is finishing its extension and the hips are squaring up to the throwing sector, the. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills.
The shot put and the discus both date back to ancient times and the first olympic games. Pdf the shot put performance as a marker of explosive strength in source. Dec 27, 2010 shot put drills are used by athletes to perfect the technique and build strength and rhythm in the throwing action. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. The ebook is jampacked with 24 fundamental drills covering discus, shot put, and javelin. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build a base of strength. Weightlifting increase total body strength and build explosiveness. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. Shot put originated from the ancient greeks who threw cannonballs and stones in their olympic events. As all athletes have different needs, a single program suitable for all athletes is not possible.
Like all sports, there are rules and regulations to which a thrower needs to abide or risk being disqualified. For more information about this dvd click the link curriculum guide to the shot put. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. 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. Unlike the shot put or hammer toss, javelin throwing requires as much flexibility and speed as it. Training for the shot put means strength training for both the upper and lower body. The obliques are the muscles working hardest in this version of the shot put.
The hand will be bent back in the cocked position when holding the shot. Pdf the shot put performance as a shot put track and field sports pdf on the field resistance tubing track field throwing program. 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. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Extend your legs and put the shot from the fingers, not from palm of hand. Dec 05, 2008 training for the shot put means strength training for both the upper and lower body. How to teach shot put to young athletes 4 simple steps to a standing shot put.
Starting in the gym, run 10 yards and pick up an item such as a track baton. The shot is held at the base of the fingers, not the palm. The shot putter is required to push a steel ball as far as possible without throwing it. Once in college, lifting at a high level allowed me to make the transition to heavier implements and continued success. While the rotational technique is an outstanding way to propel a shot put a great distance, its not for everyone.
Core lifts hang cleans, box squats, bench press, push press. Training program for throwers track and field toolbox. Incorporating shot put into your regular routine mixes things up a little and keeps you from getting bored with the same old workout. I have used the same sequence to introduce shot put to small groups and also individuals. A variety of drills can help you learn and perfect your technique. Established by bill falk in 1960, mf athletic employs experts to answer your questions and help you select the right equipment. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. 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. Train for the shot put with tips from a sportsperformance director in this free athletics video on track and. Stand straight facing the direction you wish to throw. A medicine ball workout to improve your shot put throws. In the video you will see over 100 drills used to complete the lessons.
When pushing the medicine ball away from you, youre strengthening the pectoralis major. The athletes rotate the bars they use for the stop and back squats every four weeks during the 12week routine, utilizing spider, safe, camber, and normal squat bars. The best workout to improve ones throws should be concentrated on proper form and throw execution. Aug 06, 2017 the athletes rotate the bars they use for the stop and back squats every four weeks during the 12week routine, utilizing spider, safe, camber, and normal squat bars. Essential track and field throwing event drills track. Neck placement raise the shot above your head lower the shot straight down until it is under your jaw push the shot into your neck lift your elbow parallel to the floor. The youtube video below has sound, so please make sure that your sound is turned on and that you have access to the site. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7. The grip the shot should be placed at the base of the first three fingers, which should be evenly spread but not stretched, with the little finger and thumb supporting the shot.
Present and future perpectives on shot put and discus throwing training at top level. How to teach shot put to young athletes coaching young. 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. The athlete must apply tremendous force with speed and a great deal of coordination in order to be successful in the event.
Get in the proper stance by stepping back with one foot and lowering your body so that your knees and hips are bent. Later in the season, medicine ball exercises, plyometrics and drills are used to correct technical faults, develop specific strength and speed for the shot. 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. In the isl competitors each get three throws which are either measured or counted as faults and do not receive a measurement. Delivery of the shot eyes to the ceiling punch the shot away from the neck keep the elbow high at all times. Future focal points in shot put and discus throwing training. Coaches education coaching shot put for beginner throwers. Sep 03, 2017 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. Shot putters and discus throwers also need quickness to generate momentum. 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. If you are righthanded, step with the left foot and throw the shot with your right. 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. The javelin throw is one of the few throwing field events in athletics competitions. 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.
The shot must be put from the shoulder with one hand only and be kept close to the chin during any preceding movements. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and. The thrower must commence the throw from a stationary position and leave the circle under control from the rear half after completing the throw. Strength, power, speed, specialpower, endurance, flexibility etc. Jun 11, 2019 the shot put is a track and field event dating back to greek times. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build. While this shot put exercise with a medicine ball doesnt incorporate a spin or glide. Strength training program for high school throwers athletes.
Shot put learn by doing basic technique for the shot put by. 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. Run 10 yards back to the starting point and put the baton on the ground. Performing squats and dead lifts, which train many different leg muscles at the same time, will be beneficial for shotput workouts. Jan 24, 2019 shot put, hammer, discus and javelin are all a part of throwing competitions. Use of functional training for the throwing events. Shot put, discus and javelin weightlifting workout. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. 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. As the right leg is finishing its extension and the hips are squaring up to the throwing sector, the left leg also known as the block leg, or post leg will lock out. The shot is pushed called putting as opposed to thrown under or over arm. Get in the proper stance by stepping back with one foot and lowering your. Keep your elbow of throwing arm high and begin action by moving body forward.
Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. Essential track and field throwing event drills track and. Shotput, hammer, discus and javelin are all a part of throwing competitions. 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. This program is designed for shot put athletes training in the off season. Its designed to work best for busy coaches, short seasons, large groups, and a wide range of ability levels. Jan 19, 2018 included are 20 lessons designed to teach the shot put. 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 fingers are slightly spread apart with the thumb for support. The 6 top plyometric workouts for athletes freelap usa. It is one of the simplest sports around, the one who throws the shot farthest wins.
Strength training for throwers sport performance centres. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Techniqq, g g,ue, teaching progressions, and drills mike. However, its not just muscle power that helps athletes dominate their sport.
Run shuttle sprints to develop explosive quickness for the shot put and discus. By doing this, different muscles are worked and the athletes vertebral columns dont have to bear the weight the same way each time. 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. Jan 24, 2014 shot put linear exercises by didier poppe part 2.
Balance is very important when performing these exercises. 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. Shot put school quadrathalon baseline test weight program intro. The shot put is a track and field event dating back to greek times. 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 shot put and discus are two of the oldest field events in the sport of track and field. As the shot is being put with the right hand, the left elbow will be pulled back toward the left hip to further help with the squaring up of the shoulders to the throwing sector. The aim of the drill set 1 linear shot put read more. How to teach shot put to young athletes coaching young athletes. 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.