Discus throw and shot put handbook extra

Discus throw and shot put handbook extra
I wrote two discus throw and two shot put handbooks
This is an extra for both discus throw and shot put
Written by: Jeffrey Koelewijn from Holland


Good technique a lot of explosive power and good and fast speed equals a far throw.

Note that there is a difference between the shot put circle and the
discus throw circle.
The shot put circle also has a block normally made out of wood
but sometimes made out of plastic which is mostly less good.

The circle is normally made out of concrete with a metal ring
but a very few rings are made out of wood.


World records:
Discus throw world records:
Outdoor: 74.08 m
Indoor : 69.51 m
Both done with the rotational style

Shot put world records:
Outdoor: 23.12 m
Indoor : 22.66 m
Both done with the rotational style
The furthest indoor glide throw is 22.24 m
The furthest outdoor glide throw is 23.06 m


Specific strength training
Squats and front squats
 One third squat
 Half squat
 Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
 Hang power cleans
 Hang power snatches
 Jerks
Heel raises
Front yoke walk
 Very good for the upper body
 The bar is hold on the front not on the back
 I'd advice to start with low weights
Lunges
 With very low weights
Plate twists
 Don't throw the plate that's another exercise
Arm holds
 Hold a plate in front of the body with extended arms
 Hold two dumbells side ways at shoulder height with extended arms

Do box jumps and rocket jumps without weights
A weight vest could be worn though
Do sprint starts
 Especially for the glide for a better and faster start