Scribd Logo
Upload

Welcome to Scribd!

  • 9K views

    Shot Put Training

    Uploaded by

    Martin Khumalo
    This document outlines a 12-session training plan for shot put. Each session focuses on an area like speed and strength, plyometrics, resistance or technique training. The sessions follow a consistent structure of warm up, main exercises, and cool down/stretching. Exercises progressively increase in difficulty over the sessions, such as more reps or additional circuits. The goal is to develop all aspects of throwing through a varied multi-week program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Shot Put Training

    Uploaded by

    Martin Khumalo
    9K views6 pages
    This document outlines a 12-session training plan for shot put. Each session focuses on an area like speed and strength, plyometrics, resistance or technique training. The sessions follow a consistent structure of warm up, main exercises, and cool down/stretching. Exercises progressively increase in difficulty over the sessions, such as more reps or additional circuits. The goal is to develop all aspects of throwing through a varied multi-week program.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 12-session training plan for shot put. Each session focuses on an area like speed and strength, plyometrics, resistance or technique training. The sessions follow a consistent structure of warm up, main exercises, and cool down/stretching. Exercises progressively increase in difficulty over the sessions, such as more reps or additional circuits. The goal is to develop all aspects of throwing through a varied multi-week program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    9K views6 pages

    Shot Put Training

    Uploaded by

    Martin Khumalo
    This document outlines a 12-session training plan for shot put. Each session focuses on an area like speed and strength, plyometrics, resistance or technique training. The sessions follow a consistent structure of warm up, main exercises, and cool down/stretching. Exercises progressively increase in difficulty over the sessions, such as more reps or additional circuits. The goal is to develop all aspects of throwing through a varied multi-week program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    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


    • Static stretching – flexibility

    Session 2: Plyometrics

    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

    Plyometrics
    • Circuit x 2 using medicine ball
    1. 20 chest passes 4. 20 push-up passes
    2. 20 sit ups 5. 20 push-throws
    3. 20 overhead passes 6. 20 puts for height

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility
    SHOT PUT

    Session 3: Resistance

    Warm up

    • Skipping for 5 minutes

    Resistance Training

    • Circuit x 2
    1. 15 arm curls 4. 20 dumbbell rowing
    2. 15 bench press 5. 20 sit ups
    3. 10 alternate press 6. 20 push ups

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility

    Session 4: Technique

    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

    Technique Training
    • 10 standing puts without shot
    • 20 standing puts with shot
    • 10 gliding puts without shot
    • 20 gliding puts with shot

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility
    SHOT PUT
    Session 5: 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
    • 55 throws uphill lighter shot

    Strength
    • 55 throws uphill heavier shot

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility

    Session 6: Plyometrics

    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

    Plyometrics
    • Circuit x 2 using medicine ball
    1. 25 chest passes 4. 25 push-up passes
    2. 25 sit ups 5. 25 push-throws
    3. 25 overhead passes 6. 25 puts for height

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility
    SHOT PUT
    Session 7: Resistance
    Warm up

    • Skipping for 5 minutes

    Resistance Training

    • Circuit x 2
    1. 20 arm curls 4. 25 dumbbell rowing
    2. 20 bench press 5. 25 sit ups
    3. 15 alternate press 6. 25 push ups

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility

    Session 8: Technique

    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

    Technique Training
    • 15 standing puts without shot
    • 25 standing puts with shot
    • 15 gliding puts without shot
    • 20 gliding puts with shot

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility
    SHOT PUT
    Session 9: 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


    • Static stretching – flexibility

    Session 10: Plyometrics

    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

    Plyometrics
    • Circuit x 3 using medicine ball
    1. 20 chest passes 4. 20 push-up passes
    2. 20 sit ups 5. 20 push-throws
    3. 20 overhead passes 6. 20 puts for height

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility
    SHOT PUT

    Session 11: Resistance

    Warm up

    • Skipping for 5 minutes

    Resistance Training

    • Circuit x 3
    1. 15 arm curls 4. 20 dumbbell rowing
    2. 15 bench press 5. 20 sit ups
    3. 10 alternate press 6. 20 push ups

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility

    Session 12: Technique

    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

    Technique Training
    • 15 standing puts without shot
    • 30 standing puts with shot
    • 15 gliding puts without shot
    • 30 gliding puts with shot

    Cool Down

    • 400 metres slow jog


    • Static stretching – flexibility

    You might also like