Discus throw and shot put handbook extra 2

Discus throw and shot put handbook extra 2
Written by: Jeffrey Koelewijn from Holland

Throwing angles:
The throwing angle should be around a 35 degree to a 45 degree angle
Using the right angle can result in further throws

Chin angles:
Don't look down while throwing
-Looking down while throwing will disrupt
 the kinetic chain
The chin should have a slight upward angle when the throw is made

Arms wingspan with discus throw:
Is something you have or you don't
Having a long arms wingspan can result in further throws
-The distance the discus travels before release is longer
-The distance the discus travels in circles is longer
 During the rotational
With shot put it can also result in further throws as
the arm is longer

Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing
Always make sure the throwing area is safe

For active release throwers do 360 jumps

Hold the discus with extended arms and do 5, 6 or more circles for example
Spinning around like this will help feel rotational
forces
It makes you more aware of the implement
And be carefull not to fall after spinning in circles

Get comfortable with the implement
Play with it






First world record discus throw:
47.58 m

First world record shot put:
15.54 m
Early shot put technique was a lot like the glide
But a sideways motion was made
Standing with the side towards the throwing direction
The rest was a lot like the glide
It also looks a little bit like a pitch in baseball but the
footwork is different

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

Shot put biomechanical analysis of the throwing arm elbow positions and head positions throughout the rotation

Shot put biomechanical analysis of the throwing arm elbow positions and head positions throughout the rotation 5 red and 5 bleu is the throw

Shot put handbook 2

Shot put handbook 2
Written by: Jeffrey Koelewijn from Holland

Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power

Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214

Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213 

Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
 The leg is almost fully extended
The pole vault method
 Where the leg is bend a little to quite a lot
 and while throwing extends again


Tip: Do stability exercises
      Especially with the glide


Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm, elbow positions throughout the throw
 With the rotational the elbow is lifted slightly by bending
 the body while going to the throwing direction just before the power stance is taken
 where the elbow goes to a lower position again
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release


Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance


Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork


Technique times of professional shot putters:
The time starts right after the wind up until the implement
leaves the hand
Gliders:
around 0.75 seconds to 0.90 seconds
Rotational shot putters:
around 1.15 to 1.45 seconds


A glide technique:
While gliding thrust the left elbow or non throwing arm elbow
backwards and after that back to in front of the body again
asuming a powerstance


Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul

Shot put handbook how to shot put

Shot put handbook
Written by: Jeffrey Koelewijn from Holland

Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot

The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing

Before starting I'd advice to do a good warm up

It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother

Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw

Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries

Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body

A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power

Most power comes from the legs and hip

Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws


Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way


The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do

A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body

Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance


The rotational:
-It's hard to explain the rotational in words it's probably best to just
 watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force

Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do

A good active left foot and leg while doing the rotational can result in further throws

Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
 also be called an active release
Fixed feet release
-The feet stay fixed on the ground
  Fixed feet release almost never happens in shot put

Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720


Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction

Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand

Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull

Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness

Tip:
Also do flexebility training.
Do leg flexebility training for the glide