Shot put strength training pdf

Strength training program for high school throwers. Training program for throwers track and field toolbox. The aim is to throw the shotput as far as possible through a pushing action. Throws, either of shot puts or medicine balls, are a tremendous tool to build acceleration and true explosive strength. Is the development of highlevel thinking good at young age in both events.

In novice shot putters with relatively low initial muscle strengthmass, shortterm strength training might be more important since it can increase both muscle strength and shot put performance. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. Although you need strength to throw a shot put, technique and form are much more important than muscle definition. It requires immense muscular strength and a good balance upon your body. Intensity should be high for the lower repetition ranges. Guidelines best practices for disability track and. Future focal points in shot put and discus throwing training. Along with strength and power exercises, throwers receive eventspecific exercises that isolate the different attributes required to excel in their event. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and. Present and future perpectives on shot put and discus throwing training at top level.

Shot putters and discus throwers also need quickness to generate momentum. And he is the average guy on the list in terms of shot put distance. 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. Advanced level training partners control outside input during teaching, and introduction. This fullyear throwers workout program from stack expert john cissik will increase your strength and power. 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. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. 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.

Shot put and discus throws training club in phoenix az. The effectiveness of bench press training with or without. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7. Strength training programs for shot put and discus shot. Discussion results of the present study suggest that muscular strength is a very important parameter for shot put performance for both the untrained and the trained individuals. Includes hurdle mobility, plyometrics, throwing, bodyweight.

Shot put strength standards by don babbitt nasgaweb forum. The shot rests on the base of the fingers with the thumb and the little finger providing the lateral support and the other three fingers spread out over. Complete fullyear workout program for high school and. Below you can find two examples of shot putting strength levels. I am also interested in reading about shot putters that were relatively weak and still able to do good results in shot put. The aim of the drill set 1 linear shot put read more. 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 strength training program that pairs seamlessly with an equally solid, technique focused, throws program. Exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. 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. 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 fast. The shot put and the discus both date back to ancient times and the first olympic games.

As the shot put is high intensity, the athlete needs to use lots of speed. 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. The shot put and discus are two of the oldest field events in the sport of track and field. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. Shot put is played with a heavy spherical object popularly known as shot. Techniqq, g g,ue, teaching progressions, and drills mike. 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. 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.

This requires a great deal of trunk flexibility and strength to get into the proper position. Licensed to youtube by umg, wmg on behalf of warner music uk. I am interested in strength levels of shot putters. The athlete will need speed because if the shot put were not done in a rapid movement, then maximum distance would not be achieved. Get in the proper stance by stepping back with one foot and lowering your. Mark harsha portage high school girls head coach goal one. The ballistic type of power training resulted in a significant increase of the mass of type iix muscle fibres and no change in their proportion. Building shoulder, chest and arm strength is crucial, so exercises such as the shoulder press and clean and press can help develop the muscles used in shotput.

Later in the season, medicine ball exercises, plyometrics and drills are used to correct technical faults, develop specific strength and speed for the shot. However, its not just muscle power that helps athletes dominate their sport. October 1984 volume 6 issue 5 ppg 49 sports performance series. Another component of fitness that is required for the shot put is muscular strength and specifically explosive strength. Here he shows you the arm strike drill series that addresses. Balance is very important when performing these exercises.

Kramer and fleck, optimizing strength training, 2007. Furthermore, the relation between shot put performance and muscular strength is. Arsi harju bench press 250 1999 back squat 300 1996 snatch 125 1998. 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. 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 obliques are the muscles working hardest in this version of the shot put. Developing an annual plan for an elite shot putter a. 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. 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.

Shot put training programs are a combination of speed, strength and technique. 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 weight training exercise builds dynamic power in the legs. Athletics omnibus shot put from the athletics omnibus of richard stander, south africa 1. The shot putter is required to push a steel ball as far as possible without throwing it. This study evaluated the effectiveness of power bench press training, with the bar thrown on a smith machine bpthrow or without throwing bpnonthrow, for developing strength and shot put distance. The purpose of the present study was to investigate the effects of 6 weeks strength vs. Coaches need to address all of the biomotor abilities and train event specific factors to get the bets results. Seventeen novice male shotput throwers were divided into strength n 9 and power n 8 groups. I always believed he would have made a much better conan than arnold. The shot must be put from the shoulder with one hand only and be kept close to the chin during any preceding movements. Rest between lower repetition range sets should be high 23 minutes.

While the rotational technique is an outstanding way to propel a shot put a great distance, its not for everyone. Train for the shot put with tips from a sportsperformance director in this free athletics video on track and. Coaches develop training programs with the end result in mind, getting the best throws at major championship events. Throwers must be able to exert tremendous force in as little time as possible to propel the shot. Stand at the back of the ring f place shot against your neck put your body in an athletic position extend your left arm out relaxed extend the left leg back towards the toe board. In this article, he breaks down this technique into individual drills, complete with explanations and videos. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. The shot put is a track and field event dating back to greek times. Shot put requires power for performance, shot putters train power olympic weightlifting like power clean and power snatch. Use of functional training for the throwing events. Shotput is a sport in which upper body strength is a critical factor. 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. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis.

Triceps dips, shoulder shrugs, bentover rows, and the chest press can also help strengthen your arms, chest and shoulders. A medicine ball workout to improve your shot put throws. 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 learn by doing basic technique for the shot put by. D elam, reid strength and conditioning coach national strength and conditioning association journal. Most noteworthy, all throwers in the atn program are developed and coached using the throwing chain reaction. 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.

An overview of a weeks training for each of the three phases of an annual training program for the shot putt. Correlation between bench press max and shot put max is 0. 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. How to teach shot put to young athletes coaching young. 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. The fingers are slightly spread and placed behind the shot. On a scale of 110 10 being the maximal intensity you should be going about 89 for the 35 rep ranges. Youve heard me talk about technique before, so today, im going to talk about strength programs for shot put and discus throwers. In this tutorial, we will discuss the basic techniques and playing methods of shot put. Training for the shot put means strength training for both the upper and lower body. 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.