We are searching data for your request:
Upon completion, a link will appear to access the found materials.
The shot put and discus are both throwing track and field events.
Brand X Pictures/Stockbyte/Getty Images
The shot put and the discus both date back to ancient times and the first Olympic Games. Many of the workouts contemporary athletes use to train for these events haven't changed over the millennia, because technique and form are still central to success. However, a modern day knowledge of cross-training benefits can help today's prospective Olympians improve their performance and increase their strength.
Don Babbitt, the throws coach from the University of Georgia, focuses more on form than on strength with his athletes. In order to improve throwing power, he uses lighter weights and faster drills. Start the strength plan workout by standing straight and holding a medicine ball in both hands. Drop into a squat position with your arms holding the ball between your legs, and then jump up as quickly as possible, throwing the ball at the top of your jump. After the ball bounces, catch it and begin again.
Medicine Ball Against the Wall
The lateral medicine ball throw helps to increase the force behind the shot put throw. Begin in a split-squat stance, facing a wall approximately 6 feet away while holding the medicine ball on the right as though it were a shot put. While dropping further into the squat position, turn away from the wall with your arms tight toward you. Jump up from the squat as you turn back toward the wall and throw the ball as hard as you can against the wall. Your arm should be extended fully when the ball leaves your hand. Complete the motion again, but with the ball on the other side of your body, repeating as desired.
Mimic the Muscle Contraction
The plyo box hip raise, practiced by 2012 London Olympics shot put bronze medalist Reese Hoffa, helps to create the appropriate muscle memory in an athlete, making it easier to mimic the muscle contraction used in functional movement, unlike exercises such as the leg curl. Lie with your back on the ground and your feet against the edge of a platform, so that your knees are at a 90-degree angle. From there, push against the edge of the platform with one foot while your other leg extends upward into the air, pulling your gluteus and lower back off the ground by tightening your hamstrings.
Lunges With Elbow Instep
The gluteus maximus is one of the most important muscles needed to perform a high-powered shot put or discus throw, because the hips' external rotational energy helps to create the momentum needed for the explosive movement. Adding your elbow to this exercise increases the challenge. Stand straight with your feet approximately hip-width apart, and then step forward into a traditional lunge position. However, swing your right elbow in toward your body, so that it is on the inside of your right knee. Continue lowering yourself until your knee is almost touching the ground. Use your hand to help lift yourself into the original position, and then switch sides.