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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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