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
donderdag 8 januari 2015
Discus throw handbook - notebook 2 by JJefArt
Discus throw 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
Keep the throwing hand as far from your body as possible throughout the throw.
Phases of the rotational discus throw:
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 the feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise, bringing the discus as far back as possible.
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 discus.
Extra:
The discus throw rotational has a liniear path combined with a one and a half rotation
Another way to put hold the discus for throwing.
The index and middle fingers can be placed together while evenly spacing the remaining fingers
Interesting way of training:
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 discus
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:
The wind up
The leg swing-kick
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 full flys
With the arms fully, almost fully extended
If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training
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
Keep the throwing hand as far from your body as possible throughout the throw.
Phases of the rotational discus throw:
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 the feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise, bringing the discus as far back as possible.
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 discus.
Extra:
The discus throw rotational has a liniear path combined with a one and a half rotation
Another way to put hold the discus for throwing.
The index and middle fingers can be placed together while evenly spacing the remaining fingers
Interesting way of training:
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 discus
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:
The wind up
The leg swing-kick
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 full flys
With the arms fully, almost fully extended
If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training
zaterdag 3 januari 2015
shot put handbook - notebook by JJefArt
Shot put handbook-notebook
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
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.
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
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
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
Go from low or medium low and bend(bend knees) to high and extended
If you start pretty low do squats to increase upward power
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
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
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
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
Tip: Do stability exercises
Especially with the glide
Get comfortable in the glide begin stance
With and without the implement
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
An interesting way of training:
Focus on;
Balancing
The push off
The kicking or swaying motion
Getting in to the powerstance
The throw
And combine all of these
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
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
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214
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
Some shot putters block against the blocking block in the circle
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
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
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
And combine all of these
Check out the biomechanics of the shot put
IMG_6219
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
Get comfortable with the implement
Play with it
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
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
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
Good technique a lot of explosive power and good and fast speed equals a far throw
Muscle memory also plays an important role
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
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Tip:
Also do flexebility training
Do leg flexebility training for the glide
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
Throw as explosive as possible with good technique
And enjoy throwing
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
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.
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
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
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
Go from low or medium low and bend(bend knees) to high and extended
If you start pretty low do squats to increase upward power
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
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
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
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
Tip: Do stability exercises
Especially with the glide
Get comfortable in the glide begin stance
With and without the implement
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
An interesting way of training:
Focus on;
Balancing
The push off
The kicking or swaying motion
Getting in to the powerstance
The throw
And combine all of these
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
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
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214
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
Some shot putters block against the blocking block in the circle
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
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
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
And combine all of these
Check out the biomechanics of the shot put
IMG_6219
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
Get comfortable with the implement
Play with it
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
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
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
Good technique a lot of explosive power and good and fast speed equals a far throw
Muscle memory also plays an important role
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
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Tip:
Also do flexebility training
Do leg flexebility training for the glide
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
Throw as explosive as possible with good technique
And enjoy throwing
maandag 17 november 2014
Discus throw handbook - notebook
Discus throw handbook - notebook by JJefArt
Written by: Jeffrey Koelewijn from the Netherlands
Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus
Note that males and females below the age of 19 throw with lighter weights
The discus circle is 2.5 m in diameter
The two kilogram or 4.4 lb discus has a diameter of 0.219 m
the one kilogram or 2.2 lb discus has a diameter of 0.180 m
Before starting I'd advice to do a good warm up.
I'd advice to do some warm up throws to.
It's best to use throwing shoes when throwing
as it's a lot better for the knees and ankles
and it makes moving around on the balls of the feet
a lot easier and smoother.
Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.
The discus Should be placed on the last part of the fingers.
Make sure the discus leaves the hand finger after finger.
The pointing finger is the last finger to have touched the discus.
Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
so the tension does not dissapear
And use this tension while making the throw
Throwing angles:
The throwing angle should be between a 35 degree to a 45 degree angle
Using the right angle can result in further throws.
Chin angles:
Don't look down while doing the rotational or while throwing.
The chin should be up slightly when making the throw.
-Looking down while throwing also disrupts the kinetic chain
and makes the inverted c less usefull
Go from low or medium low, to high and extended.
If you start pretty low do squats to increase upward power.
Foot placements in the beginning of the throw:
IMG_6214
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
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
Block with the left leg:
A good block equals a better throw.
Work up, push against the blocking leg.
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend, or bend a little
and while throwing extends again
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, seen from
above.
Between 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and between 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
Using and extending the feet, legs-knees and hips to create a kinetic chain.
The turning and twisting of the body and the use of the arms make the kinetic chain
complete and add aditional power.
The upper body should be strong enough to support the chain
and add aditional power.
The power for a good throw comes from the ground.
Use weightshifting (that's why between 70-80 percent of the weight is on the back leg)
for even further throws.
Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing.
Always make sure the throwing area is safe.
Semi rotational or greek method:
A semi rotational.
The greek method starts with a twist up then the left foot is placed backward to
create a power stance.
Rotational:
-This is hard to explain in text
-You can also just watch a discus throw video on a website
The rotational starts by doing a 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 and normally a somewhat sideways kneeing motion is made
Then there's a short air time
Then the right foot is placed and 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.
A good and active left foot and leg can result in further throws
Pivot drills:
First get used to standing on the balls of the feet.
Pivot drills are 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 degrees.
You can do this with and without the discus
Tip: Do stability exercises
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
For active release throwers who rotate pretty much after the throw could do 360 rotational jumps
Inverted C:
The body creates somewhat of 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
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-
And combine afterwards.
long stick exercise:
Use a long stick of around 2 metres
held up behind the bck with two arms just below shoulder height
or around the middle of the back.
To learn better discus throwing technique;
Do rotationals, semi rotationals and power stance to throw technique
drills
-Rather not make violent movements while doing this exercise
Use a towel in the throwing hand to do rotationals semi rotationals
and powerstance to throw technique drills.
A traffic cone can also be used.
-Rather not make violent movements while doing this exercise
Hold the discus with extended arms and do 4 to 8 circles for example
Spinning around like this will help feel rotational
forces.
And be carefull not to fall after spinning in circles
Throwing with heavier and lighter weights once in a while can be effective.
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork.
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.
Tip:
Check the biomechanics of the discus throw.
Discus throw highest and lowest points of the discus throughout the throw.
IMG_6172
Myotatic reflex of the chest muscles
By winding up at the beginning tension is increased on the chest and side area
this is used and released while throwing
The non throwing hand can also be used to increase the myotatic reflex.
The non throwing arm can be used multiple ways and in multiple angles.
Some keep their throwing arm almost extended to a 90 degree angle
others have the arm almost completely bend.
While throwing some people go from a 90 degree angle to an almost completely
bend arm.
Arms wingspan with discus throw:
A long wingspan is something you have or you don't
Having a long arms wingspan can result in further throws
As the distance the discus travels in circles becomes longer
During the rotational
Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
and catched around the way you threw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.
Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly higher or lower
catch, hold and throw like the discus is thrown
This can also be done behind the body
Discus flips:
The discus makes a flipping motion and is catched again
don't throw it up to high
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosivenes training
Trainings like weightlifting, hang and power version and short sprinting can be done
to develop strength, power and explosiveness
Tip:
Also do flexebility training.
Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Elite, profesional rotational discus throwers:
around 1.10 seconds to 1.40 seconds technique times.
Getting these times with good technique can take a very long
time.
Good technique a lot of explosive power and good and fast speed equals a far throw.
Muscle memory also plays a role.
World records:
Discus throw world records:
Outdoor: 74.08 m
-He used the active release.
Indoor : 69.51 m
Both done with the rotational style
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Power hang cleans
Power hang 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 two dumbells side ways at shoulder height with extended arms
-use medium weights and don't do it long or to many times.
Do box jumps and rocket jumps
-A weight vest could be worn
Do sprint starts
and 20-30 metres sprints
Discus throwing was part of the ancient greek olympics.
Muscle fiber type IIb also called IIx
Fast twitch
Are recruited for very short duration and high intensity bursts of power
You can get an increase in this type of muscle fiber by doing very short and short
duration exercises at high intensity.
examples are:
10 to 30 metres sprints (although 60-100 will also produce these fibers)
1-3 3-6 reps rocket jumps
olympic weightlifting
-I'd advice doing hang power cleans and hang power snatches
During the whole exercise you never go below a half squat-90 degree squat,
normally even not below around a 45 degree squat
-Jerks
-1 to 3 reps squat or bench press
-Throwing (not to many throws and the right intervals)
Note that a discus throw or shot put throw technique time normally does not exceed 2 to 3 seconds.
And that the actual throw from the powerstance is done as explosive as possible.
Written by: Jeffrey Koelewijn from the Netherlands
Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus
Note that males and females below the age of 19 throw with lighter weights
The discus circle is 2.5 m in diameter
The two kilogram or 4.4 lb discus has a diameter of 0.219 m
the one kilogram or 2.2 lb discus has a diameter of 0.180 m
Before starting I'd advice to do a good warm up.
I'd advice to do some warm up throws to.
It's best to use throwing shoes when throwing
as it's a lot better for the knees and ankles
and it makes moving around on the balls of the feet
a lot easier and smoother.
Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.
The discus Should be placed on the last part of the fingers.
Make sure the discus leaves the hand finger after finger.
The pointing finger is the last finger to have touched the discus.
Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
so the tension does not dissapear
And use this tension while making the throw
Throwing angles:
The throwing angle should be between a 35 degree to a 45 degree angle
Using the right angle can result in further throws.
Chin angles:
Don't look down while doing the rotational or while throwing.
The chin should be up slightly when making the throw.
-Looking down while throwing also disrupts the kinetic chain
and makes the inverted c less usefull
Go from low or medium low, to high and extended.
If you start pretty low do squats to increase upward power.
Foot placements in the beginning of the throw:
IMG_6214
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
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
Block with the left leg:
A good block equals a better throw.
Work up, push against the blocking leg.
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend, or bend a little
and while throwing extends again
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, seen from
above.
Between 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and between 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
Using and extending the feet, legs-knees and hips to create a kinetic chain.
The turning and twisting of the body and the use of the arms make the kinetic chain
complete and add aditional power.
The upper body should be strong enough to support the chain
and add aditional power.
The power for a good throw comes from the ground.
Use weightshifting (that's why between 70-80 percent of the weight is on the back leg)
for even further throws.
Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing.
Always make sure the throwing area is safe.
Semi rotational or greek method:
A semi rotational.
The greek method starts with a twist up then the left foot is placed backward to
create a power stance.
Rotational:
-This is hard to explain in text
-You can also just watch a discus throw video on a website
The rotational starts by doing a 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 and normally a somewhat sideways kneeing motion is made
Then there's a short air time
Then the right foot is placed and 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.
A good and active left foot and leg can result in further throws
Pivot drills:
First get used to standing on the balls of the feet.
Pivot drills are 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 degrees.
You can do this with and without the discus
Tip: Do stability exercises
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
For active release throwers who rotate pretty much after the throw could do 360 rotational jumps
Inverted C:
The body creates somewhat of 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
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-
And combine afterwards.
long stick exercise:
Use a long stick of around 2 metres
held up behind the bck with two arms just below shoulder height
or around the middle of the back.
To learn better discus throwing technique;
Do rotationals, semi rotationals and power stance to throw technique
drills
-Rather not make violent movements while doing this exercise
Use a towel in the throwing hand to do rotationals semi rotationals
and powerstance to throw technique drills.
A traffic cone can also be used.
-Rather not make violent movements while doing this exercise
Hold the discus with extended arms and do 4 to 8 circles for example
Spinning around like this will help feel rotational
forces.
And be carefull not to fall after spinning in circles
Throwing with heavier and lighter weights once in a while can be effective.
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork.
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.
Tip:
Check the biomechanics of the discus throw.
Discus throw highest and lowest points of the discus throughout the throw.
IMG_6172
Myotatic reflex of the chest muscles
By winding up at the beginning tension is increased on the chest and side area
this is used and released while throwing
The non throwing hand can also be used to increase the myotatic reflex.
The non throwing arm can be used multiple ways and in multiple angles.
Some keep their throwing arm almost extended to a 90 degree angle
others have the arm almost completely bend.
While throwing some people go from a 90 degree angle to an almost completely
bend arm.
Arms wingspan with discus throw:
A long wingspan is something you have or you don't
Having a long arms wingspan can result in further throws
As the distance the discus travels in circles becomes longer
During the rotational
Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
and catched around the way you threw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.
Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly higher or lower
catch, hold and throw like the discus is thrown
This can also be done behind the body
Discus flips:
The discus makes a flipping motion and is catched again
don't throw it up to high
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosivenes training
Trainings like weightlifting, hang and power version and short sprinting can be done
to develop strength, power and explosiveness
Tip:
Also do flexebility training.
Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Elite, profesional rotational discus throwers:
around 1.10 seconds to 1.40 seconds technique times.
Getting these times with good technique can take a very long
time.
Good technique a lot of explosive power and good and fast speed equals a far throw.
Muscle memory also plays a role.
World records:
Discus throw world records:
Outdoor: 74.08 m
-He used the active release.
Indoor : 69.51 m
Both done with the rotational style
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Power hang cleans
Power hang 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 two dumbells side ways at shoulder height with extended arms
-use medium weights and don't do it long or to many times.
Do box jumps and rocket jumps
-A weight vest could be worn
Do sprint starts
and 20-30 metres sprints
Discus throwing was part of the ancient greek olympics.
Muscle fiber type IIb also called IIx
Fast twitch
Are recruited for very short duration and high intensity bursts of power
You can get an increase in this type of muscle fiber by doing very short and short
duration exercises at high intensity.
examples are:
10 to 30 metres sprints (although 60-100 will also produce these fibers)
1-3 3-6 reps rocket jumps
olympic weightlifting
-I'd advice doing hang power cleans and hang power snatches
During the whole exercise you never go below a half squat-90 degree squat,
normally even not below around a 45 degree squat
-Jerks
-1 to 3 reps squat or bench press
-Throwing (not to many throws and the right intervals)
Note that a discus throw or shot put throw technique time normally does not exceed 2 to 3 seconds.
And that the actual throw from the powerstance is done as explosive as possible.
maandag 29 september 2014
Small boxing handbook 12 by Jeffrey Koelewijn
Small boxing handbook 12 by Jeffrey Koelewijn
Written by Jeffrey Koelewijn
Maybe I should have called these books small boxing notes and ideas.
Because it looks more like a notebook made of notes thinking about boxing
and learning about boxing.
Don't forget that actual boxing is most important
Sparring
Shadow boxing
Mitt work
Bag and heavy bag work
Normally you train both stamina, speed and power while boxing
Here and there you could focus only on one or two things
This can show talent and make you a certain type of fighter,
specialising in for example stamina, speed or power.
But even though some people specialise you need all three
to be a good fighter
When it comes to stamina, speed and power you have
-Allrounders
-fighters that specialise or are very good in two fields
-Spcialists
Stamina fighters
Speed fighters
Power fighters
Small tips against stamina, speed or power fighters
If you fight a power fighter try and not get hit
-This means don't really get hit or get a direct hit by his hardest punch.
If you fight a speed fighter and you can't hit him drive him in to a corner
If you fight a stamina fighter don't waste your energy
Tip against rushing opponents and what the hardest punch is to walk in to;
The direct punch
Forward momentum to forward momentum makes the biggest collision
Punching tips against bobbing and weaving
The uppercut comes the hardest when he goes down
The hook comes the hardest when he moves to the hook punch
The downard hook or the downward direct punch (''pummeling'')
works best if he goes up
Timing and observation is key
The dash punch or momentum punch
Can only be done if there is enough space
Can be dangerous if you walk in to a punch
It's done by making a very small dash or something more like a ''hop''
where the rear leg comes forward and then the front leg moves forward when the
rear leg touches the ground again and then when the front foot is placed the punch is made
Note that the punch is made ready during the dash or hop
This is not a pivot punch
Written by Jeffrey Koelewijn
Maybe I should have called these books small boxing notes and ideas.
Because it looks more like a notebook made of notes thinking about boxing
and learning about boxing.
Don't forget that actual boxing is most important
Sparring
Shadow boxing
Mitt work
Bag and heavy bag work
Normally you train both stamina, speed and power while boxing
Here and there you could focus only on one or two things
This can show talent and make you a certain type of fighter,
specialising in for example stamina, speed or power.
But even though some people specialise you need all three
to be a good fighter
When it comes to stamina, speed and power you have
-Allrounders
-fighters that specialise or are very good in two fields
-Spcialists
Stamina fighters
Speed fighters
Power fighters
Small tips against stamina, speed or power fighters
If you fight a power fighter try and not get hit
-This means don't really get hit or get a direct hit by his hardest punch.
If you fight a speed fighter and you can't hit him drive him in to a corner
If you fight a stamina fighter don't waste your energy
Tip against rushing opponents and what the hardest punch is to walk in to;
The direct punch
Forward momentum to forward momentum makes the biggest collision
Punching tips against bobbing and weaving
The uppercut comes the hardest when he goes down
The hook comes the hardest when he moves to the hook punch
The downard hook or the downward direct punch (''pummeling'')
works best if he goes up
Timing and observation is key
The dash punch or momentum punch
Can only be done if there is enough space
Can be dangerous if you walk in to a punch
It's done by making a very small dash or something more like a ''hop''
where the rear leg comes forward and then the front leg moves forward when the
rear leg touches the ground again and then when the front foot is placed the punch is made
Note that the punch is made ready during the dash or hop
This is not a pivot punch
maandag 15 september 2014
Even more push up variations
Even more push up variations
Written by: Jeffrey Koelewijn from Holland
Push up drilling:
Very small up and down movements
In the up position
In the half way down position
In the down position
Back clap push up
Do a clap behind the back
Behind the head clap push up
One clap behind the head
Triple clap push up
Bending the body a little while going up can make this a little
bit easier
One clap in front of the body one clap behind the body one clap
in front of the body
A little easier is to do a behind the head clap instead a behind
the back clap
Clap the knees
Do a knee clap
Tick the feet
While jumping up from the push up position after
doing a push up
Push up 360
Do a 360 spin
Jump up heigh enough by after doing a push up
with the hands and feet do a full spin on the spot and land again
push up 90 twist
Do a 90 degree twist
Push up 180 twist
Do a 180 degree twist
Also called the flying squirrel
Falling and explosive rebound
Fall into a push up position and go back to standing again
Doing push ups while the arms are way in front of the shoulders
Scorpion handstand push up
Holding a one hand handstand
Tick the arm in handstand
Tick the upper part of the arm with one hand and than the other hands
ticks the other arm with the hand you need to change your balance to do this
Handstand push up clapping
Do one clap in between
Planche push up clap
I don't think any one has ever achieved that
It's best to use a softer surface for this or do this in the sand
Leaning on the forearms and holding that position
While leaning on the forearms revurt back to a normal push up position
and than back to leaning on the forearms again by getting up using the arms
A stepping bench can also be used to do push up agility exercises:
On and of the bench one hand after the other
On and of the bench by jumping on and of with the hands
One hand on and of the bench while the other supports
On and of the bench while in a one arm push up position
Written by: Jeffrey Koelewijn from Holland
Push up drilling:
Very small up and down movements
In the up position
In the half way down position
In the down position
Back clap push up
Do a clap behind the back
Behind the head clap push up
One clap behind the head
Triple clap push up
Bending the body a little while going up can make this a little
bit easier
One clap in front of the body one clap behind the body one clap
in front of the body
A little easier is to do a behind the head clap instead a behind
the back clap
Clap the knees
Do a knee clap
Tick the feet
While jumping up from the push up position after
doing a push up
Push up 360
Do a 360 spin
Jump up heigh enough by after doing a push up
with the hands and feet do a full spin on the spot and land again
push up 90 twist
Do a 90 degree twist
Push up 180 twist
Do a 180 degree twist
Also called the flying squirrel
Falling and explosive rebound
Fall into a push up position and go back to standing again
Doing push ups while the arms are way in front of the shoulders
Scorpion handstand push up
Holding a one hand handstand
Tick the arm in handstand
Tick the upper part of the arm with one hand and than the other hands
ticks the other arm with the hand you need to change your balance to do this
Handstand push up clapping
Do one clap in between
Planche push up clap
I don't think any one has ever achieved that
It's best to use a softer surface for this or do this in the sand
Leaning on the forearms and holding that position
While leaning on the forearms revurt back to a normal push up position
and than back to leaning on the forearms again by getting up using the arms
A stepping bench can also be used to do push up agility exercises:
On and of the bench one hand after the other
On and of the bench by jumping on and of with the hands
One hand on and of the bench while the other supports
On and of the bench while in a one arm push up position
push up handbook exercises trainings and workouts
Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman
There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training
I'd advice to consult a trainer or a physical consultant
before starting any exercise.
A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them
Basic push ups and variations:
On the knees
Half way
Until the elbows make a 90 degree corner
Normal
Hands around shoulder with
Wide
Small
The fingers can form a triangle
Pushing up from a height
For example feet on a chair
Knuckle push ups
two front knuckles
three knuckles
Clapping push ups
Clap in between reps
Some people can clap two or three times
Finger push ups
Ranging from 1 to 5 fingers per hand
One arm push ups
On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
Where the feet are of the ground
Push ups can also be done with a weightvest or a backpack
Speed:
Normal
Fast
Slow
10 seconds down and 10 seconds up for example
Holds and isometrics:
In the basic position
Half way down
In the down position
On one arm
Agility:
Push up steps
lifting one arm up after the other
Push up jumps
Both hands of the floor
Left right left right
Where right is moved to the right and than left to the lef and right back
to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
Where right moves to right up and than left to left up and than right
back to the basic position and than left back to the basic postion
and then right to right down and left to left down and than back
to the basic positions again and so forth
Forward backward
Knuckle to palm
One arm moves to the palm position and than the other one to the palm position
and than back to the knuckle position
Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares
Stability:
Arm to chest
Where one arm after the other reaches to the chest
Ups
One arm after the other to a forward facing position
Desert lizard
Where the right arm and left leg are lifted up or the left arm and
the right leg are lifted up
Arm up
Where one arm after the other moves to an upward facing position
right to the sky, the body is tilted to the side
Lift and push up
Touch the chest with one arm and do a push up and than touch
the chest with another arm do a push up again
Mobility:
Bomber push ups
Almost like a dive
Side bombers
Sides
While in the down position move to left and right
Push up to standing position
Push off so hard that you come in to a standing position
bending a little might make it easier
Off the floor
Hands and feet of the floor while going up
Sets and reps:
Normal sets
3x10 for example or 3x20
Pyramid sets
10-15-20-15-10 with pauses in between
or easier 5-10-15-10-5
3x3x?
3x3x10 for example 3x3 sets of 10 repetitions
Artist photographer and sportsman
There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training
I'd advice to consult a trainer or a physical consultant
before starting any exercise.
A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them
Basic push ups and variations:
On the knees
Half way
Until the elbows make a 90 degree corner
Normal
Hands around shoulder with
Wide
Small
The fingers can form a triangle
Pushing up from a height
For example feet on a chair
Knuckle push ups
two front knuckles
three knuckles
Clapping push ups
Clap in between reps
Some people can clap two or three times
Finger push ups
Ranging from 1 to 5 fingers per hand
One arm push ups
On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
Where the feet are of the ground
Push ups can also be done with a weightvest or a backpack
Speed:
Normal
Fast
Slow
10 seconds down and 10 seconds up for example
Holds and isometrics:
In the basic position
Half way down
In the down position
On one arm
Agility:
Push up steps
lifting one arm up after the other
Push up jumps
Both hands of the floor
Left right left right
Where right is moved to the right and than left to the lef and right back
to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
Where right moves to right up and than left to left up and than right
back to the basic position and than left back to the basic postion
and then right to right down and left to left down and than back
to the basic positions again and so forth
Forward backward
Knuckle to palm
One arm moves to the palm position and than the other one to the palm position
and than back to the knuckle position
Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares
Stability:
Arm to chest
Where one arm after the other reaches to the chest
Ups
One arm after the other to a forward facing position
Desert lizard
Where the right arm and left leg are lifted up or the left arm and
the right leg are lifted up
Arm up
Where one arm after the other moves to an upward facing position
right to the sky, the body is tilted to the side
Lift and push up
Touch the chest with one arm and do a push up and than touch
the chest with another arm do a push up again
Mobility:
Bomber push ups
Almost like a dive
Side bombers
Sides
While in the down position move to left and right
Push up to standing position
Push off so hard that you come in to a standing position
bending a little might make it easier
Off the floor
Hands and feet of the floor while going up
Sets and reps:
Normal sets
3x10 for example or 3x20
Pyramid sets
10-15-20-15-10 with pauses in between
or easier 5-10-15-10-5
3x3x?
3x3x10 for example 3x3 sets of 10 repetitions
Abonneren op:
Posts (Atom)