As part of his 2012 London Olympics video series, "How Hard Can It Be? All organized into 12 printable workout plans you can take right to practice. 1. 1, March 1988. Using a softball, practice the proper grip-and arm position: The shot should be cradled-not gripped-with the thumb holding the ball at the base of all four fingers. Discus stand throw 2×5 each way. *Unless noted the standard weight shot put will be used in training. View US version. Shot put. Preparation Phase. The put begins with the shot hold under the chin with the elbow up and behind the shoulder. While these events are different, they both involve throwing, so they are often grouped into the same category. Better Workouts. If a thrower steps over the toe board (the place at which the previous thrower's shot landed), the thrower must take one step back, then make another attempt. Basic Technique for the Shot Put - Mark Harsha 13. doc, 97 KB. (Side facing) Shuffle-shuffle-half turn discus throw x10. Teaching the shot put can be difficult. Hold the kettlebell under your chin and get in the shot-put start position. For example, you could require each participant to perform the complete glide, use a toss from a standing position, a two-handed toss backward over the head, depending on the aspect of shot putting you wish to emphasize. Once you can perform a good throw consistently, start pushing off more vigorously during the throw, so your left foot lands as close to the front of the circle as possible. Divide your students so that each group is fairly equal in terms of talent. Using softball, practice the proper release: Holding the shot put. It is a track and field event. Use a basic start for all the drills in the glide progression, more advanced starting variations can be taught after the glide technique is more established. The shot put relay is a fun game you can use in your field event throwing unit, with your varsity throwers, or in any physical education class. 1. 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 shot is held at the base of the fingers, not the palm. Glide Teaching Progression x10 each drill, Glide No Reverse Throws with light medicine balls x5 each, Focus on lifting up with both legs as the shot stays down and back. Basic technique for the Shot Put By: Mark Harsha Portage High School Girls’ Head Coach Goal One: Shot grip and placement 1. Finally, you can modify this into a fun group activity for any physical education class. In the English language it is common to use the term "shot put" to refer to both the shot itself and to the throwing motion. In a PE class, you could substitute a medicine ball for the shot put. = "Explosive Throwing" is the actual release of the object (javelin, discus, shot-put, etc). The shot is pushed -- called putting -- … -Light medicine balls and shot puts (1-3 pounds under standard weight) 6-8 pounds for high school girls and 8-10 pounds for high school boys. The main group is the core muscles. Both usages are grammatically incorrect. . Teach the shot put rules and give a quick technique demonstration. December 9, 2016 by . Have each athlete make a standing throw with a shot, then a discus, and finally the javelin. The shot put competition for men has been a part of the modern Olympics since their revival in 1896, and women's competition began in 1948. The elbow should always be held high. As the athlete gets used to the action, increase the speed of the motion. Decide on which hand to throw with. Give each team one shot put. Learners participate in 5 activities that lead into the correct progression for the shot put. Goal One: Shot Put Grip and Placement. Plan and Practice Your Shot Strategy One of the most common reasons hunters miss opportunities to take an animal is because of the excitement of being close to their quarry. Shot Putt Lesson Plan. The first member of each team steps up to the starting line and, using a one-step pivot technique, tosses the shot as far as possible. Men’s shot put is present since the inception of 1896’s Modern Olympics. For the approach, you can choose between two basic methods for throwing the shot put, spin or glide. Reference: V.G. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. Shuttle Run. Avoid all out attempts until competition to avoid any unnecessary bodily harm. In addition, to throw the shot effectively one must posses strength in the entire body. Once this position is found, push the arm up and out at 45º starting with an easy push. Then jump and placed right foot flat and parallel to the toeboard, Glide No Reverse with light shot put x3 each, View Digital Track and Field’s Coaching Options, Anaerobic Track and Field Training For Runners, Crunch drill 1 (straight line with the ball, focus on lift from the middle), Crunch drill 3 (turn shoulders back slightly, lift and turn), Leg curl to unseat (left leg to the middle of the circle), Leg curl to unseat, step across to power position, Leg curl to unseat, stretch into mini power position, Leg curl to unseat, drive to power position, Leg curl to unseat, stretch into mini power position, crunch drill 3, Leg curl to unseat, drive to power position, crunch drill 3, Leg curl to unseat, stretch into mini power position, pause, crunch drill 3, Leg curl to unseat, step across throw, pause stand throw. Shot Putt Lesson Plan. It is a common misconception that shot put uses only the muscles of the hands and the shoulders. The best shot angle is about 37 to 40 degrees. The shot put is one of track and field's four basic throwing events.It requires strength and sound footwork during the approach. The hand will be bent back in the cocked position when holding the shot. Created: Jul 16, 2011. doc, 35 KB. In this article, he breaks down this technique into individual drills, complete with explanations and videos. The point at which the shot contacts the ground becomes the "toe board" for the next thrower on the team. Shot Put Drills. Think of all throws having three phases, a beginning, middle … Linear Shot Put Technique Explained Read More » Athletics Glide with shot Shot Put The aim is to hop backwards and land in the power position facing the rear of the circle, the closed position. The ebook is jam-packed with 24 fundamental drills covering discus, shot put, and javelin. You have to teach the block, the arm strike and how to get into the power position. Glide With Shot. The thrower with the longest total distance after the three attempts is the winner. . This Plan For The Shot Put Lesson Plan is suitable for 9th - 12th Grade. Activities include grip and arm position, release, putting, standing puts, and reverse puts. Here we explain the more traditional linear movement which is a backward shift across the circle. Off season and in season lifting is a must for the girls. Let the students throw. •Cleans or High Pulls, Core, Squat, Bench, Military Pops, Tri’s •Break throws into small components and do drills on those components and focus on proper body position. Athletics Shot Put Youth Shot Put Athletics drills, session plan, lesson plans and practices Try to avoid bad habits. Shotput Workouts. You need to fuel your practice time, weight training program, and be ready to dominate during competition time. Categories & Ages. About this resource. Throws – 80, 90 95, 100% effort Measure the distances Do a test throw with each hand. Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7-foot diameter circle using one arm. (Side facing) Shuffle-shuffle – shot put stand throw x10. The shot put is a track and field event involving "putting" (pushing rather than throwing) a heavy spherical ball—the shot—as far as possible. In the video clip […] Standing shot put crunch drill 2 2×5 each way. The shot put event originates from heavy stone-throwing competitions in England and Scotland during the 15th century and was included in the first modern Olympiad of 1896 in Athens. The hand will be bent back in the cocked position when holding the shot. You can experiment with different techniques in this contest. Keep practicing this throw, especially the final delivery of the shot put. 2. 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. This resource is designed for UK teachers. I have used the same sequence to introduce shot put to small groups and also individuals. Shot Putt Front Page of Lesson Plan. Shot Putt Front Page of Lesson Plan. Day. How to Play The idea is to see which team can collectively throw the shot the farthest distance down the field. Muscles Targeted: The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis.The obliques are the muscles working hardest in this version of the shot put. Follow a protocol similar to 3 or 4 sets of 6-10 progressing from light to 80-95% efforts. In a PE class, you could substitute a medicine ball for the shot put. Basic Shot Put Technique (Shot Put Learn-By-Doing) by Mark Harsha, Portage High School Girls' Head Coach. Use arm swings with the kettlebell to gain throwing distance. Personal training is recommended. How to Train for Shot Put & Discus. Alabina and M.P Krivonosova, Training Aids and Specialized Exercises in Track and Field, Translated in Soviet Sports Review, Volume 23, No. Run shuttle sprints to develop explosive quickness for the shot put and discus. While the rotational technique is an outstanding way to propel a shot put a great distance, it’s not for everyone. Grip, position on the neck and proper release are all important. The session will not result in “textbook” technique but will produce happy young learners who at least possess the minimum skills required to participate with some competence in the event. I developed the following sequence to teach a basic standing shot putting action to class-size groups of up to thirty children within a thirty to forty minute session. Move forward more as you practice. The following is an overview of a week's training for each of the three phases of an annual training program for the Shot Putt. doc, 97 KB. Report a problem. “Target panic” or “buck fever” may cause them to forget completely the fundamentals of shooting and miss the shot. As all athletes have different needs, a single program suitable for all athletes is not possible. Women made their debut in Shot Put in the Olympics of 1948. When pushing the medicine ball away from you, you’re strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Glide Shot Put Training Practice Plan. Shot Put 3 Shot Put is a sport where an athlete needs to exercise his throwing power with a heavy object. The shot put relay is a fun game you can use in your field event throwing unit, with your varsity throwers, or in any physical education class. This can be referred to as “the punch”. Take turns at throwing the shot put. After everyone has had a turn, the team that has moved the shot the farthest is the winner. Practice the spinning movement used in the shot put and discus throw to improve your balance and coordination. Get into 2 assigned groups and watch the demonstration. Shotput is a sport in which upper body strength is a critical factor. To be effective throwing the shot. category: Shot-Put. 15 min STANDING THROW The standing throw is from the basic throwing position. It's designed to work best for busy coaches, short seasons, large groups, and a wide range of ability levels. There is really only one infraction that can occur. SHOT PUT Session 1: 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 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. 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