Category Archives: Throwing Events

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Peak Training Shot Put and Discus

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Shot Put Drills

Discus Throw Drills

Peak Training

Learn shot put drills and discus throw discus and training for the peak of the season with this brief guide for coaches to follow at the end of the year.

Shot Put and Discus Throw Warm Up

Dynamic Warm Up 2x30m each

  • Backward lunges
  • High knee skips
  • Backward skipping
  • Forward skip with arm circles
  • Walking knee lifts
  • Walking quad stretch
  • Backward jogging
  • Side slide
  • Dynamic build ups

Shot Put Drills

Peak Workouts

Shot Put Training Program

Glide Shot Put

Day 1 and Day 3

  • Crunch drill 3 with no reverse x3 (+ 1 kilo)
  • Mini glide with no reverse x3 (standard)
  • Glide with reverse 4 sets of 3 throws (light-standard-light)

Day 2

  • Crunch drill 3 with no reverse x3 (standard)
  • Mini glide with no reverse x3 (standard)
  • Glide with reverse x15  throws (standard)

Spin Shot Put

Day 1 and 3

  • Stand throw with no reverse x3 (+ 1 kilo)
  • Step to the middle, half turn throw with no reverse x3 (standard)
  • Slow full throw with no reverse x3 (standard)
  • Full throw 4 sets of 3 throws (light-standard-light)

Day 2

  • Stand throw with no reverse x3 (standard)
  • Step to the middle, half turn throw with no reverse x3 (standard)
  • Slow full throw with no reverse x3 (standard)
  • Full throw x15 throws (standard)

 

Discus Throw Drills

Peak Workouts

Discus Throwing

Day 1 and 3

  • Stand throw with no reverse x3
  • Step to the middle, half turn throw with no reverse x3
  • Slow full throw with no reverse x3
  • Full throw x12

Day 2

  • Stand throw with no reverse x3
  • Step to the middle, half turn throw with no reverse x3
  • Slow full throw with no reverse x3
  • Full throw x20

Coaches need to use the correct shot put drills and discus throw drills and training at the end of the season. A good rule of the thumb is 50% of the volume from the regular season for shot put drills and discus throw drills with higher intensity during full throws in practice.

 

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Discus Throw Practice Plan Get Started


Discus Throw Practice Plan

Get Started (Practices 1-5)


Daily practice sessions include warm up exercises

Sample Dynamic Warm Up 2x30m each exercise

Tip: start with low velocity movements and build up to higher intensity exercises

  • Walking quad stretch
  • Walking hamstring stretch
  • Walking side lunges
  • Walking forward lunge with twist
  • Jogging carioca
  • Jogging high knee
  • Jogging butt kicks
  • Explosive skipping for height
  • Explosive skipping for distance
  • Dynamic build up acceleration runs

Session 1

Teaching Progression x10 each drill

  • Start and winding
  • Start to step out
  • Start to step to the middle
  • Start to step to the middle, turn to power position
  • Start and turn to power position

Medicine ball throws x5 each

  • 180 degree stand throw with no reverse
  • 270 degree stand throw with no reverse

Session 2

Teach discus hand placement

Discus Stand Throw

  • Stand throw with no reverse x10

Teaching Progression x5 each

  • Start to step to the middle
  • Start to step to the middle, turn to power position
  • Start and turn to power position

Discus Throw x5 each (light small ball)

  • Step out, step to the middle, and turn to power position
    • -stand throw (no reverse)
  • Step to the middle, turn to power position
    • -stand throw (no reverse)
  • Step to the middle
    • -half turn throw (no reverse)


 Session 3

Stand Throws

  • Stand throw with no reverse x10

Discus Throw No Reverse with light medicine balls x5 each

  • Step to the middle, half turn throw

Discus Throw No Reverse Throws x5

  • Step to the middle, half turn throw
  • Slow full throw

Session 4

Discus Stand Throw

  • Turn to power position, stand throw with no reverse x10

Discus Throw No Reverse with light medicine balls x5 each

  • Step to the middle, half turn throw

Discus Throws x5

  • Step to the middle, half turn throw with no reverse
  • Slow full throw with no reverse
  • Full throw with reverse

Session 5

Discus throw with heavy medicine ball

  • Stand throw x5
  • Half turns x5

Discus Throws with reverse

  • Half turns x6
  • Full throws  x12

Advanced Drills

  • Full throws with heavy medicine ball (+1 kilo)
  • Shuffle-shuffle-half turn throw with heavy medicine ball (+1 kilo)

Tip: with discus style medicine ball throws, use a medicine ball with a handle or a small diameter ball to throw.

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Learn more about turning drills for the discus: Discus Throw Turning Drills

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hammer-throw

Teaching The Hammer Throw Lesson 4

hammer-throwIn the final lesson of the hammer throw, we will discuss the release and review drill progressions for the novice hammer thrower. In addition, release drills and hammer throw specific medicine ball throws will help the thrower better understand how the entire throw fits together, the video covers several hammer throw specific medicine ball throws.

After the hammer thrower can wind and turn multiple times on the track, then it is time to try throwing in the ring.

Without any instruction on how to release the hammer, I have the hammer thrower take two winds and three turns and let the ball go…that is it.

After a few days of drills (broken down below), the hammer thrower throws 6-8 throws in the ring with a light hammer. I recommend a 3 kilo hammer for women and a 4 kilo hammer for high school boys (or younger). For college men, starting with the 5 kilo hammer is heavy enough.

The hammer thrower should start with flat orbits and work on developing smooth controlled turns. After several days of throwing, the orbit is developed, mainly by telling the hammer thrower to throw the ball high at the release. If that coaching cue is ineffective, review video with the hammer thrower and watch the orbit and how it changes with each turn with top level throwers to help the novice thrower understand the event better. Then go back to the circle and coach slowly raising the high point on each turn gradually. Many other methods are effective, however most throwers that have good body awareness can develop a basic orbit early on.

Here is the practice breakdown for week one of hammer throwing:

Day 1

Learn how to turn with a golf club or cone

  • Turn to 90
  • Turn to 90, turn to 180
  • Turn to 180
  • Turn to 180, step to 270
  • Turn to 180, step to 270, turn to 0
  • Turn to 180, step to 270, turn to 0, turn to 180 (repeat up to 4 times in a row)
  • Turn to 180, step to 270 (continuous turns x5-10)

Day 2

Review turning sequence

  • Turn to 180, step to 270, turn to 0, turn to 180 ( x5-10 repetitions)
  • Turn to 180, step to 270 (5 continuous turns x5 repetitions)

Turns with the hammer

  • Turn with hammer on the ground x4-5 turns (5-10 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5-10 sets)

Day 3

Repeat turning and drills from Day 2

Review turning sequence

  • Turn to 180, step to 270, turn to 0, turn to 180 ( x5 repetitions)
  • Turn to 180, step to 270 (5 continuous turns x5 repetitions)

Turns with the hammer

  • Turn with hammer on the ground x4-5 turns (5 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5 sets)

Day 4

Review turning and drills from previous days

  • Turn with hammer on the ground x4-5 turns (5 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5 sets)
  • Learn how to wind with a golf club (5 sets  x3-5 winds)
  • Learn how to wind with the  hammer (5 sets  x3-5 winds)
  • Learn how to wind and turn with the  hammer ( 5 sets 2 winds and 3 turns)

Hammer throw with light hammer (8 throws- 2 winds and 3 turns)

Day 5

Review turning and drills from previous days

  • Turn with hammer on the ground x4-5 turns (3 sets)
  • Turn with hammer on the ground x2 turns plus 3 turns in the air (5 sets)
  • Learn how to wind with a golf club (3 sets  x3-5 winds)
  • Learn how to wind with the  hammer (3 sets  x3-5 winds)
  • Learn how to wind and turn with the  hammer ( 5 sets 2 winds and 3 turns)

Hammer throw with light hammer (12 throws- 2 winds and 3 turns)

After several practices with the actual hammer, I like to introduce medicine ball throws that simulate the hammer release and turning action, the video demonstrates several drills for the hammer throw that can be incorporated into specific training days and help develop proper technique.

If you want learn more about hammer throwing, checkout this video series

hammer-throw-taped-with-handle

Teaching The Hammer Throw Lesson 3

In lesson 2, the hammer thrower learned how to turn with the ball without winding. Today, we will cover the grip, winding and finally, winding and turning with the hammer.

The Hammer Throw Grip

The hammer thrower can use tape to cover the fingers for protection or the thrower can use a throwing glove, right handed throwers use a left handed glove.

hammer-throw-taped-fingers hammer-throw-glove

The hammer is placed between the first and second ridge of the left hand.

hammer-throw-taped-with-handle hammer-throw-glove-handle

The fingers of the left hand curl in and the right hand is placed over the left hand.

hammer-throw-grip

Hammer Throw Winding

The hammer thrower sets up in back of the circle with both feet flat and the hammer behind the right foot with the left arm straight, the shoulders will twist slightly. The hammer is brought up and pushed toward 0 degrees, than the arms curl up and go over the right ear. Push-curl-reach are good cues for this winding action.

Coach Larry Judge uses the terms ‘Sweep-Curl-Form the Window-Twist’ when coaching at the USATF Level 2 schools. Coach Larry Judge uses the terms ‘Sweep-Curl-Form the Window-Twist’ when coaching at the USATF Level 2 schools.

“Sweep hammer across front, looking slightly right of the ball. Do not let hands pass the midline of body. As ball passes in front of body, curl left arm and form a window in front of the body. Legs are fairly rigid during winds with body weight shifting opposite the ball.”
Starting with the a golf club or hurdle board, teach the basic movement of the hammer winding action.
After the hammer thrower is comfortable winding, move on to the actual hammer.

Winding and Turning

Now, the hammer thrower is ready to wind and turn with the hammer. We start with two easy winds followed by 3-5 turns in a row.


The hammer thrower can wind and turn with a basic three turn throwing technique.

Our final hammer throwing lesson will include getting into the circle and throwing plus specific training for the hammer throw.