How do you train for shot put and discus?

How do you train for shot put and discus?

How to Train for Shot Put & Discus

  1. Get involved with track and field at your school or in a community group.
  2. Develop a strength-training workout that is challenging for you, and do it at least three times per week.
  3. Include powerlifting in your weight training at least one or two days per week.

What exercises are good for shot put?

Examples of appropriate exercises and their variations for shot putters are as follows:

  • Bench press.
  • Incline bench press.
  • Front squat.
  • Box squat.
  • Push press.
  • Clean.
  • Snatch.
  • Speed clean and jerk.

What muscles do you use when throwing a discus?

Your shoulders and triceps contract to lift and extend your throwing arm. Your forearm, wrist and hand muscles contract to hold and release the discus. Your back and bicep muscles contract as you bring the discus back, then stretch as you extend and release the discus.

What lifts help with discus?

Start off with the basics, make sure you hammer the back squat and bench press to improve the muscle mass and muscular coordination during the throw. Stabilize the shoulder girdle with dead hang pull ups and continue to build trunk stability in a unilateral position with single leg squats.

Do you have to be big to throw shot put?

Shot putters need their size in part in order to be able to “get behind” the implement – which for men hits the scales at 7.26kg. The linear glide technique is being supplanted by the rotational method more and more among many elite males.

Does strength matter in shot put?

Results of the present study suggest that muscular strength is a very important parameter for shot put performance for both the untrained and the trained individuals. This could be attributed to the fact that trained shot-putters can recruit their muscles more effectively than non-strength trained individuals.

How far can you throw a discus?

Discus throw

Athletics Discus throw
Men Virgilijus Alekna ( LTU ) 69.89 m ( 229 ft 31⁄2 in) (2004)
Women Martina Hellmann ( GDR ) 72.30 m ( 237 ft 21⁄4 in) (1988)
World Championship records
Men Virgilijus Alekna ( LTU ) 70.17 m ( 230 ft 21⁄2 in) (2005)

Do shot put throwers have to run?

They need to be able to throw far, and measures of fitness or endurance should be drawn from their ability to handle throws volume and last through high volume strength workouts, not their ability to run a 5k. Their ability to bench and clean over 200k is a good indication of their fitness for throwing.