NUEVA TRACK & FIELD SHOT PUT AND DISCUS WARM-UP: WEEK ONE

Dynamic Warm Up 2 x 30m each (can be done with the entire team and/or throws team)

• Backward lunges

• High knee skips

• Backward skipping

• Forward skip with arm circles

• Walking knee lifts

• Walking quad stretch

• Backward jogging

• Side slide

• Dynamic acceleration runs

SHOT PUT

Shot Put Warm-Up (watch the video here for a refresher)

Punch out

½ stand-throw (driving arm straight)

Stand-throw (driving arm wrapping around)

Glide & Rotational Techniques

Monday and Friday (with a partner)

• Punch out x15 (+ 1 kilo) 

• ½ stand-throw x3 (standard)

• Stand-throw 4 sets of 3 throws (light-standard-light)

Wednesday (with a partner)

• Punch out x15 (standard)

• ½ stand-throw x5 (standard)

• Stand-throw x15  throws (standard)

DISCUS

Discus Warm-Up (watch the video here for a refresher)

Punch out

½ stand-throw

Stand-throw

Moving stand-throw

Half-turn throw

Walking half-turn throw

Step out

Full

Rotational Technique

Monday and Friday (with a partner)

• Punch out x10

• ½ stand-throw x3

• Stand-throw x3

• Moving stand-throw x3

• Half-turn throw x3

• Walking half-turn throw x5

• Step out x5

• Full x3

Wednesday (with a partner)

• Punch out x15

• ½ stand-throw x5

• Stand-throw x5

• Moving stand-throw x5

• Half-turn throw x7

• Walking half-turn throw x7

• Step out x6

• Full x6