Fall Training tips for the the shot put and discus throw
One of the key things Arete Throws Nation focuses on when an athlete is going to focus exclusively on being a shot-putter, discus-thrower, and you’re training for the shot and the disc, is to understand what you’re supposed to do at what time of year.
If you throw, throw, throw and constantly throw, there’s clearly a lot of benefit to that, but, there’s also going to be a key time when you need to focus on breaking down technique.
During the summer months- post season- we have our throwers working on drills for the the various parts of the throw. We’re looking at left and right leg axis, separation, power position, the left arm and left leg block, and and delivery of the shot put and discus.
As we start fall, we begin taking the drills into the ring two days a week. We workon a lot of stand throw mechanics ( power position, right leg axis and block) concentrating on the right leg axis, and timing of the block . We do our modified wheel drill to work the right left axis and 45 degree angle to work rotation of the power position.
If you throw the discus, or spin throw the shot put, we’re looking at perfecting the wind-up to address balance in the back, (balance left to right) and balance in the middle of the throw (balance front to back). That’s summertime or post-track season.
So, if you’re an in-coming freshmen, or an elite high school thrower, you should be spending this time learning the throw and breaking down the technique. This is the approach that should be taken from elite to beginner. This is the time to really think over positions, and work on the things that need to be improved before the next season arrives.
So what am I saying? You gotta work the parts of the throw, and its also the time to work on strength and size development, getting bigger, getting stronger, fixing weaknesses, eating right and learning to recover and how all that ties together. (NOTE* weight training should be focused on making you a better thrower, not just better in the weight room. Think about that. This is an important point and we will discus this in another article).
Even though weight training is a big part of your training, avoid overtraining , so that 1), you’re not getting burned out, and 2), you’re enjoying the process and having fun. It’s building a sense of anticipation for the next year. Ultimately, throwers have to have a strong understanding of the science of the throw. There’s going to come a time where the coach is not going to be able to be there all the time; the thrower is going to be getting invited to bigger meets.
What should you work on? …All the key parts of the throw.
We work on everything from front of the ring to the back of the ring. What percentage of our training focuses on the throwing? Since its fall we are spending two days actually throwing and and working specialty throwing strength in the weight room 3 days a week. We’ll focus on the technique. It keeps the athletes hungry. Then we’ll have a week where they’ll throw a few extra times.
At Arete Throws Nation, in our Arete Strength Facility in Southern California, we will have throws clinics every month from August to January. This offers training to athletes who haven’t been part of our system and lets them come in and learn more about what we do. It’s also an opportunity for our throwers that are already in our training program to review and reinforce the fundamentals.
They’re getting the opportunity to apply and go through the drills. Again, approach it like they’ve never heard it before. It gets them focused on that stuff, getting the repetitions in. We typically conclude the clinics with some level of throwing.
If you’re in Southern California, I encourage you to come to our monthly clinic. We keep is to a small number on purpose so every athlete gets a lot of coaching and really gets a crash course in the parts of the throw.
Drills are the key! That’s your lifeblood. It’s the best way to get a lot of repetition in a short amount of time. I’ve had athletes at the high school level spend 45 minutes to an hour, getting 150 repetitions in. That’s throwing over and over and over. It is the fastest way to break bad habits.
If you’re a young thrower the best thing you can do is develop good habits from the start.
You understand the drill, pay attention. The drills are definitely a part of your throwing, whether you’re a 12-year-old youth thrower or elite thrower, cuz the pros are working drills right now too. Even if you’re an advanced collegian, or open thrower you need to be focusing on drills at the right time of the year.
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All the best,