Shot put handbook - notebook 2 by JJefArt

Shot put handbook - notebook 2 by JJefArt
Written  by: Jeffrey Koelewijn
              From South-Holland

You can also train technique without holding the implement
You can also train technique without making the throw
-By stopping in the powerstance
-By just stopping before making the throw
-If you do make the throw without holding an implement I'd advice not to do the throw to hard
 or too violent

In the powerstance while making the throw work up against the non throwing arm
and turn the body by using the feet and really push against the ground

Phases of the rotational shot put:
There are six key movements of the discus throw:
The wind up, move in rhythm, balance, right leg engine(left swing-kick), orbit, and delivery.
Rotational:
-Wind up:
Facing the non throwing direction Stand in the back of the ring.
with your feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise
Weight is on your right foot, the left heel is off the ground.
-After the wind up:
Begin rotating the shoulders in the direction of the throw
after this weight is shifted to the left foot,
Then the right foot is lifted off the ground and swinged around the left.
Pivot on the ball of the left foot.
Just before the right foot lands in the center of the ring, push off with the left foot.
Pivot on your right foot, swinging the left leg to the front of the ring.
Your left foot should land outside of the right foot.
Assume the power position and throw the shot.
Extra:
The shot put rotational has a liniear path combined with a one and a half rotation

Interesting way of training:
For the glide:
3x doing the push off and kick towards the powerstance without throwing
1x doing the push off and kick towards the powarstance with throwing
3x getting in to the powerstance correctly without throwing
1x getting in to the powerstance correctly with throwing
3x doing the throw correctly in terms of working up against the non throwing arm and the turning
    of the boy by using the feet without throwing
1x doing the throw correctly in terms of working up against the non throwing arm and the turning
     of the body by using the feet with throwing
For the rotational:
3x doing the wind up without throwing
1x doing the wind up and throwing
3x doing the leg swing-kick without throwing
1x doing the leg swing-kick with throwing
3x getting in to the powerstance without throwing
1x getting in to the powerstance with making the throw
Also take enough rest between each other, just a bit of an interval
This can be changed up with many other things like:
 left arm use, Doing the triple extension correctly
 and having the right highest and lowest points of the throwing arm elbow
 in terms of non throwing and throwing direction and many more things can
 be trained this way

If you don't have a trainer (When you have a trainer you can also film yourself)
And if you have some filming equipment and a camera standerd or some one to film you
It can be usefull to film yourself
-First check if it is okay to film yourself on the field
You can watch and measure all kinds of things like:
With the rotational:
The wind up
The leg swing-kick
Glide:
The push off
The leg kick
With both the rotational and the glide:
If you get in to the powerstance correctly
Throwing angle
-You can put a triangle ruler against the computer screen and measure the angle of the arm
  Though you can damage the computer screen this way
Non throwing arm use
Knee angles
-Can again be measured with a triangle ruler
Head movement
Chin angle while throwing
And you can also clock your technique time
-Slow motion software can increase the clocking acuracy

According to the information you get from your own video you can
do the interesting way of training on those points

Note that if you are a left handed thrower you rotate clockwise,
you make the leg swing-kick with the left leg while pivotting on your
right foot, and in the powerstance the right leg is the blocking leg

different speeds throughout the rotational:
(1-2 makes 1  and  1 2 makes 2) ''one two-three''
1 2-3
1-2-3

Tip for technique and ring use:
You can divide the ring in four quarters

Most important explosiveness trainings with weights:
Hang power clean and Hang power snatch
The jerk

Most important explosiveness trainings:
Sprint starts
Rocket jumps and box jumps
10 meter sprint

Another speed and explosiveness training for the glide:
Do backward sprint starts
Do backward 10 meter sprints
 Be carefull not to fall

Most important strength trainings:
One third and half squat
Front squat
The bench press

The front yoke walk
 Normal olympic bar unracked with the front not with the back

Another strength training:
Do semi flys
 The arms are partly extended
 You can do it with more weight like this and it is more suited for shot put

If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training