The aim is to put it as far as possible from a sevenfoot diameter 2. Teaching considerations xseek to create specific learning periods with objective emphasisseek to create specific learning periods with objective. The shot put is one of track and field s four basic throwing events. Recovery the thrower reverses feet position to avoid fouling. Youve heard me talk about technique before, so today, im going to talk about strength. Reach your potential with great coaching, sound fundamentals, hours in the gym and topquality shot put. Bartonietz rational sp technique biomechanic findings and. Jun 11, 2019 the shot put is a track and field event dating back to greek times. The fingers are slightly spread and placed behind the shot.
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. While the rotational technique is an outstanding way to propel a shot put a great distance, its not for everyone. I have used the same sequence to introduce shot put. The obliques are the muscles working hardest in this version of the shot put. A medicine ball workout to improve your shot put throws. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. To build strength, you need to do the bench press, shoulder press, arm curls, leg press and leg curls as baseline.
When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. 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. Glide shot put technical progressions and training drills for. Coach judges instructional dvd focuses on taking the beginning coachathlete through all of the steps needed to succeed in learning to throw the shot. Delivery additional velocity is applied to the shot by a sequenced vigorous action of the body before release.
Drills for shot put gliders glide to power glide to power initiate right foot turn glide initiate open glide finish 2 glide drill. 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 should be balanced in the fingers and should come to rest where the fingers meet the palm. Shot put progression drills are designed to help you improve your form and technique while shot putting. From the basic biomechanics of throwing to indepth information on the discus, javelin, hammer, and shot put, complete book of throws brings it all together to improve your techniquesand your distance.
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 with an equally solid, technique focused, throws program. I really love shot put and so the discus throw,the hammer throw and the javelin throw,too. 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. Future focal points in shot put and discus throwing training. Use of functional training for the throwing events. Mens shot put is present since the inception of 1896s modern olympics. Resistance warm up skipping for 5 minutes resistance training circuit x 3 1. Complete book of throws takes the techniques and conditioning programs of the most accomplished coaches in each event and presents them in a way that athletes can understand and coaches can.
Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. It is propelled by way of pushing, rather than by throwing. 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. Throwing events shot put, discus, hammer and javelin are explosive, violent events and their training in the weigthroom must reflect those qualities. To view this site, you must enable javascript or upgrade to a javascriptcapable browser. The aim of the drill set 1 linear shot put read more. Technique and throwing progressions for the glide shot put. Strength training for throwers association of sport performance. While this shot put exercise with a medicine ball doesnt incorporate a spin or glide. Youve heard me talk about technique before, so today, im going to talk about strength programs for shot put and discus throwers. Impact sports club offers throws training and personal training for shot put, discus, and javelin in chicago and the suburbs. Shot put discus javelin training impact throwing academy. Is the development of highlevel thinking good at young age in both events. Strength training programs for shot put and discus shot.
Shot put doc shot put technique doc rotational shot technique ppt glide technique doc vertical jumps. Developing an annual plan for an elite shot putter a. The left arm will be tucked close to the side of the body. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. These drills are just a sample from a complete shot put training dvd. Thrower starts to lift and turn the ball of the right foot, knee, hip while the left leg. Requiring a mix of technique, muscle and focus, this highly competitive event is difficult to master. Although not a mainstream sport, many athletes take up a throwing sport. The fingers are slightly spread apart with the thumb for support. Mark harsha portage high school girls head coach goal one.
Shot put 3 shot put is a sport where an athlete needs to exercise his throwing power with a heavy object. Balance is very important when performing these exercises. Shot put drills are used by athletes to perfect the technique and build strength and rhythm in the throwing action. An overview of a weeks training for each of the three phases of an annual training program for the shot putt. Techniqq, g g,ue, teaching progressions, and drills mike. How to teach shot put to young athletes coaching young. For example, a program for a shotputter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer throwers program will. Technique, teaching progressions, and drills q, gg. Glide shot put technical progressions and training drills. In addition, he also discusses three series designed to implement the glide. High jump warmup doc high jump breakdown doc high jump camp info doc high jump training phases xls high jump training menu pdf typical high jump session xls pole vault manual doc pole vaulting 1 pdf pole vaulting 2 pdf.
Strength, power, speed, specialpower, endurance, flexibility etc. Spin 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. The shot putter is required to push a steel ball as far as possible without throwing it. Present and future perpectives on shot put and discus throwing training at top level. Lowering the elbow can cause the shot to be thrown like a baseball and could result in an injury. Boo schexnayder provides three simple teaching progressions to teach positioning, strike, and footwork fundamentals. Drills, and parallel movements should be primary in technical introduction and instruction of shot put introduction, and instruction of shot put. Training considerations all major technical changes need to take place during the fall 1st 6 8 weeks of training freshman wont touch the implements focus on correct technique and fixing technical problems they acquired during high school wont let them throw the shot until they have the basics of the rotational. 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. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7.
In this article, he breaks down this technique into individual drills, complete with explanations and videos. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. Women made their debut in shot put in the olympics of 1948. 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.
Indoor shot put balls are great for practicing your skills at any time of year. Athletics omnibus shot put from the athletics omnibus of richard stander, south africa 1. Shot put is played with a heavy spherical object popularly known as shot. Its exact position is at the starting point of jaw and just below. Shot put progression skills will help you perfect your glide technique. Here is where you will start your journey to became an elite shot putter, discus thrower, or javelin thrower. First shot should be placed on the upper pad of the hand. Rectified emg arbitrary units limb position 0 up 0 down 100 50 0 50 100 150 200 250 300 350 time ms electromyographic emg responses to stretch of the biceps muscle and change in arm position when a load is suddenly applied. Like all sports, there are rules and regulations to which a thrower needs to abide or risk being disqualified. Smithglide shot put drills and throwing progressions. The fingers should be evenly spread but still close together. It is one of the simplest sports around, the one who throws the shot farthest wins.
Shot put should be about 1 foot behind the throwers right foot if the shot was dropped in the power position. I have used the same sequence to introduce shot put to small groups and also individuals. It requires strength and sound footwork during the approach. Welcome to impact throwing academy track and field training. 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. Training considerations for the rotational shot put ustfccca. Included are 20 lessons designed to teach the shot put. How to teach shot put to young athletes coaching young athletes. Teach grip and release if they can keep the elbow up and put the shot from the get go, life is.
Due to the extensive steps and techniques that go into properly throwing a shot put, it is necessary to learn in steps and phases. For the approach, you can choose between two basic methods for throwing the shot put, spin or glide. Shotput, hammer, discus and javelin are all apart of throwing competitions. Mike rosenbaum is an awardwinning sports writer covering various sports and events for more than 15 years. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly. The shot is held at the base of the fingers, not the palm. The shot must be put from the shoulder with one hand only and be kept close to the chin during any preceding movements. Shotput is a sport in which upper body strength is a critical factor. 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. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. Do not bend at the waist this is a weak position 4. Glide the thrower and shot put are accelerated across the circle and prepared for delivery. Lifting weights is the basis for effective performance in the field events.
Bartonietz the put of the iron shot, coming to us from the boredom of british gunboats more than 100 years ago, underwent a new variation in the last decades. Get in the proper stance by stepping back with one foot and lowering your body so that your knees and hips are bent. 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. 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. Apr 07, 2014 boo schexnayder provides three simple teaching progressions to teach positioning, strike, and footwork fundamentals. Break down te movement into basic and learnable skills. Here are some pointers for any soul who wishes to put his or her strength to the test. Goal should be to create the longest path possible in double support. Training program for throwers track and field toolbox.
Strength training programs for shot put and discus shot put. Biomechanic findings and recommendations for training by. The glide shot put despite the large number of male throwers and increasing number of females who employ the rotational technique, the glide is still a very effective way of putting the shot for both men and women. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Training considerations all major technical changes need to take place during the fall 1st 6 8 weeks of training freshman wont touch the implements focus on correct technique and fixing technical problems they acquired during high school wont let them throw the shot until they have the basics of. The shot put is a track and field event dating back to greek times. May 29, 2017 4 simple steps to a standing shot put. 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. It is a kind of contrast training method, making use of optimum psychological arousal, maximum neuromuscular coupling effect and maximum number of activated motor units e. While the shot put, discus and javelin are different disciplines, they require explosive strength to perform these events successfully. Shot put officiating rules competitors take their throw from inside a marked circle 2.
The hand will be bent back in the cocked position when holding the shot. As all athletes have different needs, a single program suitable for all athletes is not. Shot put learn by doing basic technique for the shot put by. Incorporating shot put into your regular routine mixes things up a little and keeps you from getting bored with the same old workout. Training considerations for the rotational shot put.
The main thing to master in this is the placement of the grip. 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 technique was born by a play instinct of creative hammer and discus throwers. When pushing the medicine ball away from you, youre strengthening the pectoralis major. It is a general practise to position the shot safely under the chin. Med ball drills for shot put track and field toolbox. Coach judge shows you several med ball drills to teach the arm strike movement used in the shot put. Aug 06, 2017 eventspecific training along with strength and power exercises, throwers receive eventspecific exercises that isolate the different attributes required to excel in their event. Jan 19, 2018 these drills are just a sample from a complete shot put training dvd. Eyes are level in this position and not looking at the ground. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. Shot put is one of those few track and field events that is present since the inception of modern olympic games. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills.
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