This throwing practice plan focuses on building proper mechanics of a strong throw. We’ll introduce a variety of fun drills to help develop power and control and apply those skills to match situations.

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  • Shot Put

Team Warmup (10 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

Shot Put Drills (40 Minutes)

Wrist Flips Drill (10 Minutes): Athlete stands at the front edge of ther throwing circle, flicks wrist to throw shot.

Seated Throw Drill (10 Minutes): Requires stable chair that can support the weight of the athlete, the shot put and the motion to throw the shot.

Kneeling Shot Put Drill (10 Minutes): Kneel on right knee in shot put circle, left arm extended out.

Full Throw Drill (10 Minutes): Athlete executes full throwing motion.

Team Cooldown (15 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves