This weight training exercise builds dynamic power in the legs. The athletes physical and technical foundations for shot put are good. Developing an annual plan for an elite shot putter a. Collegiate athletes have the benefit of training for an additional day. Table of contents juggernaut strength training program. Glide shot put technical progressions and training drills for outside of the circle. On the speed side of the funnel, i tend to do something a little different. Present and future perpectives on shot put and discus. 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 program s goal is to be an organized and concise exercise program. If you have a multi sport athlete coming off of a winter sport take this into account see strength training multi sport athletes from last years clinic notes on the website a deload in training should have been accounted for in the previous season training program. Although not a mainstream sport, many athletes take up a throwing sport. The shot is pushed called putting as opposed to thrown under or over arm.
Youve heard me talk about technique before, so today, im going to talk about strength. Throwers ten exercise program the throwers ten program is designed to exercise the major muscles necessary for throwing. 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. Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. In this article, he breaks down this technique into individual drills, complete with explanations and. 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. While youll need to engage in olympic lifts to develop totalbody strength and speed, start with compound lifts to build a base of strength.
Shot put discus javelin training impact throwing academy. Glide shot put technical progressions and training drills. For those that require stepping motions, you also activate your legs and hips, though not to the same degree as your upper body. The athlete was 2 kg when he set his personal best 20.
Coaches need to address all of the biomotor abilities and train event specific factors to. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. Seventeen novice male shot put throwers were divided. Coaches need to address all of the biomotor abilities and train event specific factors to get the bets results. In this exampp, p, yle, for a shot putter, throw shot monday and do discus drills. Here he shows you the arm strike drill series that addresses a neglected area of shot put instruction, the arm. Topics how is your experience of coaching in different countries and how do you do that. To speak with your local training facility, visit our training center locator here.
In the shot put or discus, your legs provide the majority of the power. The fingers are slightly spread apart with the thumb for. Training phase of the athlete during the yearly plan. Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. 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. Throws, either of shot puts or medicine balls, are a tremendous tool to build acceleration and true explosive strength. For those athletes looking to peak out for conference or sectionals simply move back this program 34 weeks to get the exact same. 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. Recoveryjuggernaut training template for powerlifting peaking the juggernaut method jm has become a staple. The shot put and the discus both date back to ancient times and the first olympic games. As all athletes have different needs, a single program suitable for all athletes is not.
Training should go from general, at the beginning to specific as the program progresses the best form of training for an exercise. Jacques demers was famous for his massive thighs and he gives its credit to german volume training. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. Impact sports club offers throws training and personal training for shot put, discus, and javelin in chicago and the suburbs. Hang clean 3x36 at 6070% above knees back squats 3x812 at 7080%. A medicine ball workout to improve your shot put throws. The aim of the drill set 1 linear shot put read more. 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. Strength training programs for shot put and discus shot. Most of the exercises done with a shot put work the muscles in your upper body, including your arms, shoulders, back and core. Sets of 18 reps with complete or near complete rest after each set. 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.
Training at a glance this totalbody program is broken down into these four separate routines. Grasp a barbell and put it behind your neck so it rests on your shoulders. Strength training program for high school throwers. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. While the rotational technique is an outstanding way to propel a shot put a great distance, its not for everyone. Introduce throwing events, developing a technical model 3. I hope this paper will present a real life example of shot and discus training and how to get that big throw at the state meet. Glide shot put and rotational shot put technique shot put training programs are a combination of speed, strength and technique. 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. German volume training gvt workout plan dr workout.
Once the mile intervals at hp have been phased out, i will put maintenance versions of those workouts in the open weeks. Here is where you will start your journey to became an elite shot putter, discus thrower, or javelin thrower. The athlete is 200 cm tall and his weight is 125kg. Strength and sizejuggernaut method training programwhat about juggernaut method accessory work. 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.
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 first two workouts will focus on a straightset design, emphasizing powerful movements and low to midrange repetitions. 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. Here he shows you the arm strike drill series that addresses. The obliques are the muscles working hardest in this version of the shot put. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. D eveloping an annual plan for an elite shot putter a. For example, a program for a shotputter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer throwers program will feature snatch pulls, clean pulls. 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. However, a modern day knowledge of cross training benefits can. Balance is very important when performing these exercises.
The training of throwers is based around 3 primary modalities, throwing, jumping and explosiveballistic strength exercises and all of these have applications in improving maximal strength for powerlifters and strongmen. The purpose of the present study was to investigate the effects of 6 weeks strength vs. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. The fingers are slightly spread and placed behind the shot.
Complete fullyear workout program for high school and. Techniqq, g g,ue, teaching progressions, and drills mike. Future focal points in shot put and discus throwing training. Put weight on back leg with hand not holding the shot putting to where the shot will go. Some centers do not offer all of the aforementioned training programs. Shotput is a sport in which upper body strength is a critical factor. Shot put, discus and javelin weightlifting workout. Is the development of highlevel thinking good at young age in both events. Advanced level training partners control outside input during teaching, and introduction peridiod. Strength training for throwers sport performance centres. 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 60 throws uphill lighter shot strength 60 throws uphill heavier shot cool down 400 metres slow jog. Use of functional training for the throwing events. The training programs above are a compilation of training protocols utilized by facilities across the athletic republic network. Welcome to impact throwing academy track and field training.
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