SHOT PUT
Session 1: Speed and Strength
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Speed
• 50 throws uphill lighter shot
Strength
• 50 throws uphill heavier shot
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
Session 2: Plyometrics
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Plyometrics
• Circuit x 2 using medicine ball
1. 20 chest passes 4. 20 push-up passes
2. 20 sit ups 5. 20 push-throws
3. 20 overhead passes 6. 20 puts for height
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
SHOT PUT
Session 3: Resistance
Warm up
• Skipping for 5 minutes
Resistance Training
• Circuit x 2
1. 15 arm curls 4. 20 dumbbell rowing
2. 15 bench press 5. 20 sit ups
3. 10 alternate press 6. 20 push ups
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
Session 4: Technique
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Technique Training
• 10 standing puts without shot
• 20 standing puts with shot
• 10 gliding puts without shot
• 20 gliding puts with shot
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
SHOT PUT
Session 5: Speed and Strength
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Speed
• 55 throws uphill lighter shot
Strength
• 55 throws uphill heavier shot
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
Session 6: Plyometrics
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Plyometrics
• Circuit x 2 using medicine ball
1. 25 chest passes 4. 25 push-up passes
2. 25 sit ups 5. 25 push-throws
3. 25 overhead passes 6. 25 puts for height
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
SHOT PUT
Session 7: Resistance
Warm up
• Skipping for 5 minutes
Resistance Training
• Circuit x 2
1. 20 arm curls 4. 25 dumbbell rowing
2. 20 bench press 5. 25 sit ups
3. 15 alternate press 6. 25 push ups
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
Session 8: Technique
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Technique Training
• 15 standing puts without shot
• 25 standing puts with shot
• 15 gliding puts without shot
• 20 gliding puts with shot
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
SHOT PUT
Session 9: Speed and Strength
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Speed
• 60 throws uphill lighter shot
Strength
• 60 throws uphill heavier shot
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
Session 10: Plyometrics
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Plyometrics
• Circuit x 3 using medicine ball
1. 20 chest passes 4. 20 push-up passes
2. 20 sit ups 5. 20 push-throws
3. 20 overhead passes 6. 20 puts for height
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
SHOT PUT
Session 11: Resistance
Warm up
• Skipping for 5 minutes
Resistance Training
• Circuit x 3
1. 15 arm curls 4. 20 dumbbell rowing
2. 15 bench press 5. 20 sit ups
3. 10 alternate press 6. 20 push ups
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
Session 12: Technique
Warm up
• Jog 800 metres
• Rotations – neck, arms, trunk
Swinging arms in large circles and across body
Legs in big swinging movements across the body, towards front and back
Technique Training
• 15 standing puts without shot
• 30 standing puts with shot
• 15 gliding puts without shot
• 30 gliding puts with shot
Cool Down
• 400 metres slow jog
• Static stretching – flexibility
