Discus Training Philosophy

Training Philosophy

At ThrowFar - the intent is to build a foundational knowledge and experience to build from.  If you're looking for a quick fix and instant success or looking to cheat or not put in the time - this isn't the place.  Instead, if you're looking to build or improve on your foundation, put in the sweat and work and be mindful of the experience, then this is the place for you.  We are dedicated to train hard with motivated athletes and individuals to help improve their coordination, technique, strength, and with those, their overall performance. We believe that performance comes from the successful application of 4 key elements - the first is often overlooked and cannot be underestimated: 1. COORDINATION 2. TECHNIQUE 3. STRENGTH 4. SPEED Each of these is an evolutionary process wherein a certain level of coordination is necessary to build upon a certain level of technique and then strength.  In many cases, an athlete cannot jump ahead to more complex coordination or technical aspects without first becoming accustomed and proficient at an earlier step.  Be mindful of this throughout your throwing career and beyond.  Life and training is a process - we cannot cheat this process and the more we invest into this process, and in an efficient manner, the greater the rewards. Coordination is hands-on and includes drills (homework), one on one, and specific feedback to the athlete. Technique depends on the movement or event and can be looked at from a macro and micro level.  In today's training environment, video photography is your friend - be accustomed to having video of yourself and reviewing.  Our interest at ThrowFar is making more educated throwers that can ultimately self-critique and improve here and beyond.   Strength is an ever-fascinating item to itself and depends on the event, movement, time of season and specific needs for the athlete.  In most cases (and particularly in the USA), athletes do not properly train the necessary muscles for throws events.  Legs, hips, core are the predominant foundation for throwing (as well as most sports), yet we find ourselves comparing benchpress numbers... not here.  Here the focus is coordination, flexbility, and power in it's simplest form.  Squats, Front Squats, Cleans, High-Pulls, and a multitude of core exercises.  With these tools in your tool-bag, an athlete can be fit for nearly any sport.  Speed - this is specific to ThrowFar - hands-on experience can help with specific speed focused drills and evaluation (yes, we have an in-house Tendo unit as well - rare, even among collegiate centers).  However, speed is the last in the process above - the first three must come first.

Tips For Teaching High School Athletes How to Throw a Discus

Teaching anybody a new skill can be difficult and sometimes frustrating for both the student and the teacher. While the discus throw can be a difficult skill to master, these tips should help you teach your high school athletes how to correctly throw the discus, and have some fun in the process.

1. Get your athletes moving through the circle. I see some high school coaches who don't allow their athletes to do anything but a power throw for a certain period of time, or until they have thrown a certain distance. This is incredibly boring for the athlete and gets them to focused on throwing from a stationary position, when in fact the discus throw is a dynamic movement through the circle. The power position in the full throw is considerably different from the power position in a stand throw. The stand throw, or power throw, is a valuable drill to use, but it should not be the only movement that the athlete performs in a practice session.

I like to have beginning athletes start out holding something that they can grip easily like a shoe or a ball, then have them walk through the movement in 8-10 steps. As they get more comfortable, start eliminating the steps until it becomes one smooth, fluid movement.

2. Throw different objects. While discus technique is a very specific movement, it is still governed by the same laws of physics of every other throw. Have your athletes throw different objects using discus technique. You can use bicycle tires, bowling pins, balls, shoes, weighted bars, anything that your athletes can safely handle.

3. Throw with both the left and right hands. It is important for athletes to at least do throwing drills with both the right and the left hands for a couple of reasons. First, you want to prevent the overdevelopment of one side of the body, causing imbalances in the back and shoulder that could negatively impact health. Second, research has shown that a skill becomes more concrete when performed with both sides of the body. Generally, a right-handed thrower has very little coordination performing left-handed throws, and is forced to focus more on fundamentals of pushing the hip forward and slinging the discus around.

4. Use video to demonstrate proper technique. Video of elite level throwers used to be very rare and hard to find, but now with the internet, you can find video of nearly every Olympic level thrower since the 1970s. A picture is worth a thousand words, so be sure to show your athletes video of proper discus technique and point out the things that they should be working on to improve.

5. Have fun. At the end of the day, we have to remember that throwing the discus is a sport, and is meant to be fun. Be sure to have fun in practice. This doesn't mean that athletes should not be focused on the task at hand, this could lead to a dangerous practice environment where individuals could be seriously injured. Plan practices in a manner that makes them fun and enjoyable for athletes.

Special delivery drills for the shot put & discus

Before attempting to establish a full technique for either the shot put or discus throw, coaches have to teach the athletes how to set up in the proper power position and execute a stand throw. 

Commonly known as the delivery phase, this is familiar part of the throw. Sport scientists claim that the delivery phase accounts for nearly 70% of the distance achieved in a full throw. It is thus essential for coaches and athletes to devote all the time needed to master the mechanics of the delivery. 

Unfortunately, this doesn't happen in most American junior and senior high schools. Most novice coaches and athletes prefer to concentrate on the full technique. 

I believe that it's tremendously wasteful to work on the whole before mastering the most important "part". With this in mind, I would like to present a technical discussion of the delivery phase along with a teaching progression that will help young athletes master it. 

The three basic factors that determine how far an implement will travel are: (1) the optimization of the speed of the implementation at release, the angle of the release, and the height of the implement at release. 

Biomechanist Tom Ecker states that a 10% increase in speed at the point of release will result in a 21% increase in distance, all other factors remaining constant (Jones 11). It helps to remember that the rate of speed is governed by the amount of force that can be applied through an effective range of motion into the proper direction of the throw. 

Since the release takes place during the delivery phase, it is extremely important for the coach and athlete to understand how to exploit each of these factors, while remembering that proper execution depends largely on possessing a mechanically efficient and consistent technique. 

The angle of release will largely depend on the other two factors. As the height or speed increases, the release angle will decrease. In theory, the optimal angle of release for the glide shot put is between 39 and 42 degrees, for the rotational shot put between 35 and 38 degrees, and for the discus throw somewhere between 37 and 39 degrees (Judge). 

The height of the release has a much smaller effect on the distance than the speed and angle of the implement at release. The height effect on distance is determined by the size of the athlete and his/her body position at the point of release. 

Several genetic limitations apply here, with size providing the overall advantage. But, regardless of size, each athlete must learn to transfer his/her bodyweight from the rear leg to the front leg to achieve the summation of forces that produces a high angle of release. 

TEACHING PROGRESSION 

(Note: For analytical purposes, we will assume the athlete is a right-handed male.) 

The power position is marked by a three-stage teaching progression, beginning with the stance. 

We want the athlete to set up with his feet approximately shoulder-width apart, with the left foot parallel to and facing in the same direction as the right foot, which is placed at a 90-degree to the ring. The left toe is aligned with the right instep. 

The feet should remain stationary until the athlete pivots around and into the throw. Many mistakes are caused by the instability of stance. For instance, the athlete will often choose to shift his weight back onto the front (left) foot after assuming the power position by rotating it in toward the back of the right knee. 

Another problem occurs when the athlete rotates his right foot from 90 degrees to 45 or even 0, with the toe pointing toward the back of the ring. These situations destroy the balance and timing within the delivery movement. 

The second technique that must be taught is how to separate the upper and lower bodies. The athlete should be set up in the standing power position, then checked to see that the hips are open to the side of the ring and that the shoulders remain level and closed in a toqued position parallel to the rear or the ring [ILLUSTRATION FOR PHOTO 1 OMITTED]. 

The third, and final, technique to be taught is how to lower into a balanced power position. As the body weight is lowered onto the bent right leg, the left side should form a 45-degree angle. It is crucial to bend at the knee, not the waist, in order to maintain a good posture. 

Another critical point is for the weight to be centered on the ball of the right foot, with the heel off the ground. 

Mac Wilkins, 1976 Olympic Gold Medalist, suggests that this position be viewed as being "back, down, and around" with the implement at a position of maximum leverage away from the body. It is also important for the head to remain centered with the eyes focused back and off to the right [ILLUSTRATION FOR PHOTO 2 OMITTED]. 

DELIVERY MECHANICS 

Once the athlete is accustomed to aligning into a proper power position, he is ready to facilitate the delivery phase, which features rotational, horizontal, and vertical movement. 

This can be viewed as turning, shifting, and lifting during the stand throw, and involves an exchange of force between the upper and lower bodies, with each assuming periods of activity and passivity. 

The delivery can be thought of as a lower-body dominant activity, in which the turning right side (or rear leg) provides rotational and horizontal force against the blocking left side (or front leg). 

The delivery phase begins with the rotational movement. The right foot starts to pivot in order to push the hips in front of the shoulders/implement, as the weight transfers from the rear leg to the front leg. 

This rotational movement is assisted by the right heel as it turns out and the right knee as it turns in. During this pivot, the left arm and right knee aid the balance simultaneously, maintaining the proper range of motion, separation, and balance. The left arm action can be described as a reach or extension in a slightly outward and upward direction. 

The rotation follows the horizontal movement of the right knee and hip - a smooth transfer of momentum from the rear leg to the front, in which the right knee moves in and down as the thigh and hip begin to move around and up. 

After the hip drive starts to peak, the blocking action of the left leg combined with the extension of the right create a lifting action of the hip level. With the shoulders and hips facing the direction of the throw, the left arm bends and drives in and back, creating a counterbalance to the throwing arm, along with acceleration.

It is at this juncture that the two events differ. 

In the shot put, the throwing arm pushes at the last instant, as a result of the leg and hip action. The elbow is up and drives into the shot through the same line as the hand. 

The athlete must keep an eye on the elbow of his throwing arm in order to avoid prematurely pulling away with the head. An inside-out release with the thumb down will facilitate a vigorous wrist snap and punch with the throwing arm. 

In the discus, the delivery motion is marked by a longer application of force. British national throws coach, Max Jones, likes to describe this action as a "sling," with the throwing arm coming through "fast and last." 

The shoulder comes all the way around to a position in front of the body as the implement is released with the thumb down. Similar considerations need to be made in keeping the head centered. 

In both events, the athlete has the option to reverse or not reverse his feet. Since both styles continue to be used with consistent success, we may assume that style is largely a matter of individual preference. 

In the non-reverse technique, the athlete's feet stay planted after the implement is delivered. In the reverse technique, the right leg may shift to the front after release to brake the forward motion. 

The feet should land 90 degrees away from the throw, with the left leg straightening out toward the rest of the ring to help maintain balance. 

Next month: a teaching progression for the delivery.

Shot put, discus require athletes of all shapes, sizes

When Columbus North senior Kamal Maharjan steps up to throw a discus, a lot of people look surprised. That’s probably because he’s one of the smallest in the group, weighing in at 170 pounds, and standing at 5-feet-7 inches.

While strength plays a major part in throwing a shot put or discus, technique plays a key role as well, and that is why some smaller throwers can out-perform the bigger guys.

“I have relied on my technique more than strength,” Maharjan said. “It helps to have strength, but with really good technique you can out-do a lot of big guys.

“If you mix both strength and technique into throwing, you’re going to throw far. Sometimes you see guys as skinny as I am who throw it far, and you can just tell that the technique is what is getting them to throw long distances.”

Maharjan, who finished wrestling season a month ago, said competing in multiple sports has helped improve his core strength, and that means farther throws in the shot put and discus.

“I just got off wrestling, and that helped with my motivation,” Maharjan said. “Doing other sports has helped me build my core strength up to where it needs to be to throw like I have.”

Of course, pure size and muscle doesn’t hurt.

Columbus East senior Brock Patterson, the Republic’s Defensive Athlete of the Year for football who also throws both shot put and discus, said the Olympians rely on their strength program to get the explosion needed in the field events.

“We stick to explosive weightlifting workouts,” Patterson said. “Olympic lifts help a lot to get both form and the explosion. We have to rely on our hips and legs to get the push we need, so we do multiple exercises to improve the throw.”

Patterson said little things, like extending the arm at the right time or the perfect spin, can improve a throw’s distance.

“Shot put involves more strength than discus,” Patterson said. “We rely on form a little more in discus, but if you don’t have the technique down for either, it’s not going to be a far throw.”

Columbus North coach Lou Sipe said that while having core strength is helpful, form is what can boost distance.

“You have to be explosive enough and strong enough to implement a good throw,” Sipe said. “If you don’t have the technique, you can’t use the weight room strength you’ve been building up to throw far.”

“Sheer power can only get you so far,” Sipe said. “With a little technique, your throw can go a long way.”

Sipe said his athletes’ focus to better themselves in the weight room and inside the throwing ring has them ready for the season.

“We have a good group of coaches that work with the team,” Sipe said. “We have a good strength program we implement, and our guys want to take the time and work on both strength and technique to perform well.”

“A kid who is explosive in the weight room is going to be an incredibly explosive thrower,” Columbus East coach David Miller said. “Coach Jonathan Martin develops the kid’s with their form and has for a long time by doing drills. As the kids get older, their technique gets better.”

“We have real hard workers who have been training well,” Miller said. “What is unique about our guys is that they are built perfectly to throw, and that will pay dividends this season.

“If you look at all the top college athletes, the main thing is their speed,” Miller said. “They are around 200 pounds, but their speed is what is getting them big throws.”

How to Do the Shot Put Spin Technique

Shot putters stand in a circle that is seven feet in diameter and throw, or "put," a heavy metal ball. Beginning throwers stand at the front of the circle and simply push the ball out and up in a technique called the "standing throw," but the shot goes farther when all of the circle is used to increase the thrower's momentum. One way to lighten the shot before moving your hand is a technique called the "glide," in which the athlete stands at the back of the circle with his back turned before exploding to the front of the circle. A more recently-developed technique is called the "spin," where the shot putter mimics the spinning windup used by hammer and discus throwers.

Instructions

1. 1
   Push the shot into the side of your neck just in front of and below your right ear if you are a right-handed thrower.
2. 2
   Stand still facing the back centre of the circle with your toes 3 inches inside the circle. Right hand throwers should rotate both shoulders clockwise behind the circle edge as their left arm swings across the body.
3. 3
   Shift all your weight and the weight of the shot to your left foot as your left arm continues its sweep. Simultaneously bend your left knee so your left thigh is almost parallel to the ground.
4. 4
   Focus your eyes on your left hand as it sweeps. Begin to turn counterclockwise.
5. 5
   Pivot on your left toe and drive your right hip across the circle. Lead with the inside of your right heel.
6. 6
   Take a power step (throwers call it a sprinter's step) toward the left side of the circle with your right foot Plant the toes of your right foot and continue to spin. Allow your torso to lag behind your feet.
7. 7
   Plant your left foot against the board at the front of the circle and crouch slightly. As your torso begins to catch your feet simultaneously straighten your legs and push the shot up and away from your body.
8. 8
   Release the shot and allow your momentum to turn your back to your throw.

How to hold a discus

The discus throw is a popular event in track and field competitions. The athlete throws a heavy disc, or discus, as far as possible and attempts to beat his or her opponent's farthest distance. Throwing the discus requires upper body strength and endurance. Learning how to hold a discus is an important first step in mastering the discus throw and preparing for competition.

Instructions

1. 1
   Hold the discus with its weight resting on the joints closest to your fingernails. Rest your thumb on top of the discus.
2. 2
   Position your hand so that there is even space between all your fingers, or place your index and middle finger in a touching position and create even spacing between the rest of your fingers.
3. 3
   Raise your arm to shoulder height. The discus should leave your grip from this position. When released, the discus should appear parallel to the ground.

Discus throwing tips

The discus throw is a track and field event that dates back to the fifth century B.C. The men's discus has a diameter of 22cm and weighs 2kg. The women's discus has a slightly smaller diameter and weighs 1kg. The discus itself can be made of metal, wood or rubber. Competitors throw the discus from a 2.5m ring into the marked landing zone. The farthest throw wins.

Basics

According to the National Throws Coaches Association, a thrower must first master the grip and release of the discus. Hold the discus in your throwing hand, keeping your fingers spread apart. The first knuckles of the fingers should be over the bottom edge of the discus. Your palm must be facing the ground when you release the discus during a throw. Squeeze the discus out of your hand. It should come off of the index or middle finger, and spin in a clockwise direction if you are right-handed. Discus bowling with a partner is a good drill to practice the grip and release. Partners should face each other, standing about 15 feet apart. The thrower "bowls" the discus along the ground to his partner, focusing on a smooth release that rolls off the finger. As you bowl, the palm will be facing left if you are right-handed. Move farther apart as you become more skilled.

Power Position

The power position is a stationary position used in practice to perfect the last stage of the discus throw. Stand sideways in the front half of the ring. If you are a right-handed thrower, you will have your left foot closest to the front of the ring. Your feet should be shoulder width apart as you extend your throwing arm, twisting your upper body away from the throwing direction. The arm that does not hold the discus should remain at a right angle to the throwing arm. As you twist back around to throw, your hips should come first, then the legs and finally the throwing arm. Pull the nonthrowing arm close to your body as you turn around and release the discus. Focus on turning your heel during practice to make sure that your hips are coming around before your legs and arm. To work on this, do heel turn drills without a discus. Get in the power position while a partner puts his hand near your back heel (right if you are right-handed). As you turn, try to hit and drive your heel through your partner's hand.

Complete Throw

To execute a complete rotating throw, you must practice until you are comfortable with the movement. Begin by facing the back of the ring, away from the direction of the throw. Then pivot on your left foot, drive through to the middle, pivoting on your right foot to do a 180-degree turn. Place your left foot down in the power position and complete the throw. This should all be one fluid movement. Find a broomstick or something similar, and place it across the back of your shoulders, gripping it with your hands on either side of your head. Then practice driving through the ring from back to front. This drill will help you keep your upper body in line, forcing your hips to drive you through to the front. Without the broomstick and without the discus, practice each stage of the rotation, starting from the middle until you are ready to move on to the full throw.

Techniques & Training for Throwing a Javelin

The javelin throw stands out from other track-and-field throwing events as having the lightest implement. It is also the only event that requires a run-up and doesn't take place in a ring, the semicircular pitch where the shot-put, discus and hammer throws take place. The most important things to focus on in training for javelin are the grip, full body throw and lead-up to the throw.

Grip

There are three commonly recognised grips for holding the javelin: Finnish, fork and American. Read up on each grip and test each one with a javelin before deciding which one feels most comfortable in your hand. Although each grip requires that the javelin rests across the palm in the run-up, the grips use your thumbs and fingers differently.

Standing Throw

Before an athlete begins to throw a javelin, it is helpful to teach the mechanics with a standing throw using a medicine ball. Using these drills will help teach extension of the entire lower and upper body. Do one to three sets of six to 10 repetitions with a 4- to 7-pound medicine ball. Squat throw: Hold the ball just below your chin. Squat at the knees, keeping your back straight. Burst upward, throwing the ball into the air above you. Russian twist: Hold the ball at belly-button height with your elbows bent. Move the ball to one side while pivoting the back foot toward the instep of the other foot. Twist from right to left, shifting your body weight as you turn. Side throw: Face 90 degrees away from a partner or wall. Hold the ball at belly-button height and twist it behind your right hip. Shift your body weight to that side as you twist and pivot your foot as in the Russian twist. Release the ball at hip level. Switch sides after each repetition.

Throwing the Javelin

Before you work on full-approach throws, do stationary throwing drills and drills with a shortened approach of three to five steps. Downhill throws: Do this drill on a slight downhill slope. Pick a target. Hold your javelin in your preferred grip. Take one step and release the javelin, aiming for your target. Increase the target distance as your aim improves. Crossover step drills: While holding the javelin in your preferred grip, practice crossover steps. Do crossovers, beginning with your right foot in front of your left. Move your left foot forward, then your right, then left. This left step should be active and strong. Do not slow your movements as you prepare to throw. Throw the javelin off the last right step.

Full-Approach Throwing

The most important part of full-approach throwing is withdrawing the javelin. Approach drills: Start with the javelin in the overhead carry with the javelin flat or slightly angled nose down. Step with your left, then right foot as you practised in the crossover drills. At this time, begin the withdrawal of the javelin, pulling it back while holding your chosen grip. Step left again, with the javelin fully withdrawn. Check your grip and the position of the javelin. Correct, if needed, and repeat. Practice this drill walking, jogging, then in a full run. Five-step approach: Repeat the drill above, adding two more steps to your approach. Be sure to spring off with energy in the second-to-last step and keep your crossovers smooth. 11-step approach: Expand your approach to 11 crossover steps. Focus on the skills you've developed in the three- and five-step drills, putting emphasis on speed, smoothness and maintaining a proper grip.

Shotput Ball Specifications

Shot put is a common track and field event invented in Scotland. The event requires each athlete to throw a metal ball as far as he can, in competition with the other throwers. Regulation shot puts are made of steel, and shot put weight differs between the sexes. At the competitive international level, shot put specifications are made by the International Association of Athletics Federation (IAAF).

History

Shot put originated as "stone put" in ancient Scotland, and was originally contested with stones rather than the metal balls used today. The Olympics included a men's shot put competition in 1896, by which point the modern shot put ball was somewhat standardised; women's shot put did not make it to the Olympics until 1948.

Size

In international shot put competitions, the ball weighs no less than 7.260kg for men and 4kg for women, per IAAF guidelines, as of 2010. Until 1927, women's shot put balls often weighed up to 5kg. At the high school level in the United States, the ball weighs 6kg for men and 3kg for women.

Material

Shot put balls are typically made of lead and encased in a steel shell. Shot put balls can be made of solid iron or brass, as well; any metal not softer than brass is an acceptable shot put material. The ball must be spherical in shape and have a smooth surface.

High School Track Discus Cage Instructions

The discus is one of the most iconic disciplines for the sport of track and field. Even in high school track and field competitions, the top discus throwers can hurl the discus well over 200 feet. In high school, the discus cage must conform to certain standards outlined by the National Federation of State High School Associations. Violations of discus cage rules can result in disqualifications, records not being certified and might increase the risk of discus-related injuries.

Discus Cage Dimensions

The typical high school discus cage is attached to aluminium poles. High school cage requirements state that each cage must contain six poles. Each aluminium pole curves at the tip. Each pole is made up two segments. The base segment is 2 feet and 6 inches and the upper pole is 14 feet (from the pole's tip down). Attached to each pole is a hook onto which the net loops. The hook is part of a pulley-and-tether system that allows coaches or officials to raise and lower the cage net as necessary. Poles maintain a 4 inch outer diameter throughout. Standard discus cage nets are made of mesh and are 14 feet high by 54 feet long.

Pole and Net Configuration

According to National High School Federation rules, the cage forms 5/6 of a hexagon. The front side of this hexagon is kept open so the throw can escape the cage. Back poles are configured 10 feet and 6 inches from the centre of the throwing circle. Poles are separated from each other by a distance of 10 feet and 6 inches. Net anchors are placed approximately 3 feet from each pole. Interior angles formed by the intersection of central "sides" (the intersection to the right and left of the throwing circle) are approximately 146 degrees each.

Rules Involving the Discus Cage

According to federation instructions, any throw that hits the cage and lands within the discus circle is considered a foul and will not count as a measured throw. Furthermore, if the discus hits the cage and bounces into the recognised field of play (the discus sector), it does not count as a legitimate throw. Additional rules prohibit certain actions once the thrower enters the discus circle/cage space. Throwers may not throw as soon as they enter the cage, rather a thrower must pause before the throw. After releases the throw, the competitor may not step out of the throwing circle into another area of the cage sector until the discus lands on the ground.

How to improve in shot put

Throwing the shot put, a heavy metal ball used in track and field, requires strength and proper technique. Two techniques shot putters use include the glide and rotation. Releasing the shot put at an angle of 45 degrees or less helps it travel the maximum distance possible. Mastering your technique helps create the proper angle. Other means exist to improve your shot put distance as well.

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Instructions

1. 1
   Practice your technique without the shot put. Whether you use the glide technique -- where you step quickly from one end of the circle to the other before releasing the shot put -- or the spin, or rotational, technique, in which you turn your hips before you throw, becoming comfortable and developing personal style helps improve your distance.
2. 2
   Perform drills that enhance your technique. On the Coaches Education website (Coacheseducation.com), Don Babbitt from the University of Georgia recommends the "standthrow from a stretch" and the "glide and stop" drills for the glide technique. For the rotational technique, he recommends three drills: the "180-degree turn," "South-African" and "360-degree turn" drills.


3. 3
   Add plyometric exercises with a medicine ball to your workout. Medicine ball drills, such as the chest press, side arm throw, overhead throw and long throw, develop upper body strength necessary for throwing the shot put, according to the McKendree University website.
4. 4
   Perform basic push-ups in your workout routine. They provide plyometric training as well, which increases upper body strength and provides a greater release velocity when your technique is sound.
5. 5
   Set a shot-put training schedule. For instance, include 15 to18 throws per day three times a week, and do conditioning two days a week.

How to Throw Better in Shot Put & Discus

You know that you need a good arm to throw, but did you know that you need equal or more support from your core and legs? Your core, meaning the muscles around your trunk (stomach and back) and pelvis help give the rotating motion power and stability. Your legs are the starting point for the power of your throw, and can help with accuracy as well. Practice drills and strength training exercises that build your arms, core and legs for powerful and accurate throws in the shot put and discus. Building strength is one way to throw farther, the other being working on your technique.

Instructions

1      Make a list of exercises that can be performed on one side of the body at a time and work the arms, core and               legs. For example, choose military press, plank, and squat.

1. 2
   Perform the military press with alternating arms. Holding dumbbells, bring both arms up above your head at a 90-degree angle. Press one dumbbell up, keeping the other arm at a 90-degree angle. Lower the first arm and repeat with the opposite arm. Perform this movement until you become fatigued.
2. 3
   Perform a one-legged plank by lying on your stomach with both feet against the wall. Raise yourself onto your forearms and feet, forming the plank. Lift one leg into the air and rest it on the wall, but do not use it for support. Hold it for 30 seconds and switch legs.
3. 4
   Perform a one-legged squat, otherwise known as a pistol squat. Put one leg out in front of you, holding it just above the ground. Squat down as low as possible with the leg you're standing on. Return to standing position and repeat. Perform this motion on both legs until you become fatigued.
4. 5
   Perform the same amount of repetitions for each exercise on both sides to promote balance and coordination. Always perform more sets or more repetitions than you did in your previous workout. Block out three or four days a week for strength training, giving yourself approximately 24 hours of rest in between sessions.

1. 1
   Perform four to eight minute sprint intervals based on your current level of fitness. Throwing shot put and discus requires short bouts of intense energy and power. This kind of effort is mimicked in sprinting.
2. 2
   Perform any exercise, such as running or skipping rope, at 100 per cent effort for 20 seconds. Stop and rest for ten seconds. Repeat this cycle for a total of four minutes.
3. 3
   Perform sprint intervals once or twice a week. Do not increase the time on the sprint, as shot put and discus do not require endurance strength. Instead, work on increasing the intensity of your movement during the sprint.

1. 1
   Start with the overhead drill. Holding the shot put in both hands, stand on a toe board with your back facing the direction you wish to throw. Bring the shot put between your legs in a swinging motion and hurl it backward over your head with long, straight arms. Perform between 15 to 30 throws for warm-up.
2. 2
   Move on to the pivot drill. Hold the shot put at the neck supported by all five fingers, elbow pointing out. Place your dominant leg in front, putting the majority of your weight on this leg and a slight bend in the knee. Let the toes of your supporting leg gently rest on the ground. Leave your dominant foot in contact with the ground as you pivot in a circle, releasing the ball powerfully when your throwing arm aligns with the direction you wish to throw. Perform this drill 10 to 15 times.
3. 3
   Finish with the standing throw drill. Use this drill to practice throwing without rotation. Stand with your dominant leg in front. Support the shot put with all five fingers at the neck, elbow pointing out. Step back with your supporting leg, bend for preparation, extend and release powerfully.
4. 4
   Practice all three drills and regular shot put throwing three to four days a week. Rest 24 hours in between practices.

1. 1
   Practice the jump turn and rotation without a discus. Stand at the back of the throwing circle with your supporting leg in front and throwing arm in back. Hold your hands out straight to either side of your body. Turn the opposite direction of the throw for momentum. Turn swiftly toward the direction of the throw, hop onto the other foot and continue pivoting until you make a complete circle. Keep your arms extended the entire time. Practice the rotation 15 to 30 times. Try to rotate faster each time you perform the drill.
2. 2
   Practice holding the discus with the vertical throw. Hold the discus in your hand with the edge resting in your four fingers, minus the thumb. Hold the discus vertically, and throw it up into the air. Watch to make sure the discus keeps a completely vertical, straight spin. Repeat 20 to 30 times with your throwing hand.
3. 3
   Practice a rotation with two full turns. Hold the discus horizontally with the edge resting in your four fingers, minus the thumb. Hold your arms out straight to either side of your body. Stand with your supporting leg in front and dominant leg in back. Rotate your body the opposite direction of the throw, swing it toward the direction of the throw and simultaneously pivot, making two full circles with your body. Release the discus at the end of the second circle. Perform this drill 15 to 30 times.
4. 4
   Practice a throw with one and a half rotations, using the exact same form as the drill above. Perform all three drills and regular discus throwing three to four days a week. Rest 24 hours in between practices.