***Shot put/Discus thread***

[208-need-175]

Hey guys, I know theres a lot track and filed throwers here. I Wanted to start this thread for the sole purpose of all of us exchanging information etc... I also wanted advice from some of the more experienced throwers.

This is my first year throwing and we are about 2 weeks in season for track. Right now im a sophmore in highschool and I throw about 35-37 feet. And discuss is around 105 feet for me. Ill post some videos so all you could give me advice on what im doing wrong with my technique.

[moose45]

Nice idea for a thread! My first meet is an indoor meet exactly 1 month from now. It's only shot put, which is my weaker event...but I hope to get my technique down before then.
Once xxtwistedxx gets in here, he will help you with all your technique needs!

[208-need-175]

Nice dude! What are you throwing now? I assume 45+ with your build.

[desteph]

Good idea..haha youre lucky man my first meet isnt until april. To the op, are those your standing throws?

[moose45]

Nice dude! What are you throwing now? I assume 45+ with your build.

I threw 40 last year, standing...didn't do technique for shot put. Lol. I threw about 140 last year for discus. I don't know what I'm throwing now, we don't start practice for 2 weeks, plus we still have snow on the ground.

[208-need-175]

Ye, when I throw from power position I’m hitting around 33-34 (36-38 gliding) and I actually just ordered some rotation shoes so I’m going to start practicing my spin so I can start using it in a few months. I know I’m doing something wrong with my technique though. Ill post some videos tomorrow.

[208-need-175]

Dude 40 is pretty sick, thats actually my goal for the next 1-2 months. I'm lifting as heavy as I can and I'm also training at home with a 16 lb ball (We use 12 lb in our meets) I'm really happy you guys came to this thread and hope more throwers are coming.

[desteph]

Ye, when I throw from power position I?m hitting around 33-34 (36-38 gliding) and I actually just ordered some rotation shoes so I?m going to start practicing my spin so I can start using it in a few months. I know I?m doing something wrong with my technique though. Ill post some videos tomorrow.

Yeah i'm learning the rotation for shot at the moment too, its difficult in that I need to keep my center of gravity more and my back vertically straight so I dont stray off to the side.

40 feet is nasty from power man, i'm hoping to hit 38-40 from power the by the time league championships come around.

[208-need-175]

Yeah i'm learning the rotation for shot at the moment too, its difficult in that I need to keep my center of gravity more and my back vertically straight so I dont stray off to the side.

40 feet is nasty from power man, i'm hoping to hit 38-40 from power the by the time league championships come around.

Lol it was the other guy who was doing 40 from power, Im doing 33-34 power, but for rotation I can do it like medium speed, but when I try to go faster Ill tilt sideways and loose balance.

[Brandon_Henry]

I tried doing dicuss in HS T&F but could never get the spin down.

[208-need-175]

It takes a year to 2 years to completely master it, that what one of my coaches says.

[Davidthefat]

First year here.. Only throw 30 ft with a 10 lber... I need to work on form

[208-need-175]

I threw a pr of 31 with 16 lb ball in back yard, Im going to keep training with it. Hopefully 35 with 16 lb ball in like 1-2 months.

[desteph]

check out this link... http://www.athleticscoaching.ca/?pid=7&spid=37&sspid=64
its helped out my technique a lot for discus and shot put

[paulpker121]

Suck at shot put, not continuing this year, but I broke 90' last year with discus as an 8th grader. This year for varsity I'm pole vaulting, probably running 100, and maybe discus.

[gnarsurf]

i'm doing football now, but next year i'm gonna throw shot put and discus. where can you get a shot put to play around with

[Coty08]

Last meet I threw 39'7. I shuffle (because of football I can't really practice technique)

[xxtwistedxx]

<kicks in the door> I ****in love these threads haha.

havnt been on much this weekend. just got back from a mini vacation almost topped off with a meet today. went pretty well for my guys but girls needed some tweaking.

this is a cheap plug i know but heres a vid and link to my youtube page. im planning on getting as much video as i can of myself, workouts, and competitions this summer. mostly for my highschoolers to see but hey u guys can check it out too.



has a lot of weight throwing in the middle but got some discus footage too. ill have our shotput vid up later.

[paulpker121]

Excuse my ignorance, but the open discus rings look like such a safety hazard.

[xxtwistedxx]

Excuse my ignorance, but the open discus rings look like such a safety hazard.

we throw pretty straight...usually. my first rule is if u get hit its your fault anyways. so they pay attention

[moose45]

we throw pretty straight...usually. my first rule is if u get hit its your fault anyways. so they pay attention

Haha...great rule!

[paulpker121]

Haha so many things could go wrong with discus, I've seen people hit the caging or the netting quite a few times, especially as a middle school runner, where kids are still learning. Have you ever seen somebody get seriously injured after an accident?

[xxtwistedxx]

Haha so many things could go wrong with discus, I've seen people hit the caging or the netting quite a few times, especially as a middle school runner, where kids are still learning. Have you ever seen somebody get seriously injured after an accident?

ive seen the same many times and can honestly say the only one to blame is the coaching or lack thereof. there is a lot that can go wrong and its a lot of responsibility to make sure all ends are covered and the kids know what to do and how to handle themselves.

on that not im pretty happy to say the worst weve had was a girl get hit in the ankle about 5 years ago. she was grabbing a shot and not looking. luckily for her her weight was on the other leg so instead of potentially breaking her ankle it just hit it hard. pretty bruised and limping for a week but she was back in the ring two weeks later.

a more humorous incident, or i should say incidents, was a killed we nicknamed target. he got hit by discs 4 times in one season. he just didnt learn not to turn his back to the ring. luckily he wasnt an amazing thrower and the distances he was getting popped at were under 100 so the velocity wasnt that bad. plus they were mostly girls hitting him with the lighter discs. but still....

i have heard and seen some more serious injuries if youre interested but weve been pretty good so far.

[208-need-175]

Twisted, its great to meet you bro, And im pretty happy your on this thread. You could be like the main advice person etc.. Anyway for disk I cant get the release down, I usually put my indext and middle finger together but it still roles off my middle finger last. Is this ok?

[208-need-175]

Hey twisted, also is 35-38 good for a first year thrower in shot?

[xxtwistedxx]

Twisted, its great to meet you bro, And im pretty happy your on this thread. You could be like the main advice person etc.. Anyway for disk I cant get the release down, I usually put my indext and middle finger together but it still roles off my middle finger last. Is this ok?

usually u want the disc to roll off the index finger yes but middle finger isnt exactly a terrible thing. could be worse and be rolling out of the back of your hand. anyways heres a few ideas-
- get the index over the edge of the disc up to the groove in the first knuckle. make sure it stays there throughout while youre are holding it.
- relax the middle finger slightly. is your middle finger pretty long compared to your index? the middle finger should be angled back slightly (along with the ring and pinky finger). usually you can do this by keeping your hand slightly cocked back relative to the disc.
-space the fingers out a little more. you might get more spin on release with a close grip but control is lower and from your situation youll benefit from using the whole hand instead of part of it.

mostly id reccomend spacing and relaxing the middle finger more. in other words dont try and lay every finger flat on the disc and have every knuckle over the edge. my pinky isnt over the edge at all and my ring is barely around. my middle finger is pretty long compared to my index so i gotta relax it a little as well. index finger is the main trigger so like i said it isnt life and death but can expect better spin with a index release.

Hey twisted, also is 35-38 good for a first year thrower in shot?

35-38 aint too bad depending on year. typically if i get first year throwers i look at a good start to be like this
freshman 32-38
sop- 35-40
jr 38-45
sr 42+ (honestly i dont try to recruit seniors unless i really think theyll break 45 or more. i dont turn kids away but i wouldnt go out of my way to find em if they wernt close or showed potential to hit that)

dont get me wrong ive had some kids make some crazy gains and others stall out.
best example had a big boy 3 years ago. started his soph career at 32 feet. senior year he was dropping em around 50-54 every day.
another kid threw 36 start of his freshman year. finished sr year at 60.
girl started at friggin 13 (lol...sry) her freshman year and hit 29 soph year...unfortunately she moved.

just know these kids busted their asses to accomplish what they did. not just long hours in the weight room, in the field, watching film, but also training in the off season. that 60 footer drew a ring in his garage and threw into his gravel driveway with a 5lb plate.

example of 'stallers'
guy threw 45 his senior year. didnt break 46 till his senior year when he threw 53'
another 42 freshman...graduated at 45 (incredibly lazy)
and last but not least dude i threw with hit 100 his freshman year in disc, graduated at 115... another lazy SOB.

these guys... just horrible. didnt try and put little effort into the sport. couldnt listen either then got mad when they lost. cept that first one. he was a runner. pulled his hamstring sr year so running was out and i had him full time. i work wonders (i keed)

[208-need-175]

xxtwistedxx, I get what your saying bro. It seems like I work so much harder than some of the other guys who throw shot but I cant out throw them cause there naturally good at it. E.g we have a spoh who Puts up 225 on the flat bench like 5-6 times and throws 40+, And we have a 245 lb freshman who bombed 42...I put up like 185x3 and 195x1 and only do 38...

Non of those guys have a built in toe board in there backyard and record there throws... My throws have gotten better this week because I was practicing power position with a 16 lb ball so the 12 started to feel lighter. My pr is probably like 38, but im really looking to break 40+ thats all I want. Twisted you think you could give me a weight room workout that will increase my shot that 2-5 feet id like by the end of season???

Also we have 2 meets a week but one of those two is like invitational only and its our top four throwers. Right now the order goes like this.

1.Senior (54-58 ft shot)
2.Soph 6’5 220+ (40-42 shot)
3.Freshman 245 lbs throws (40-42)
4.Soph 175 (39-40)
5. Me/ and other soft and another junior throw 35-38 avg..

Than like 10-11 more kids after who just **** around during practice

[208-need-175]

bump------

[xxtwistedxx]

xxtwistedxx, I get what your saying bro. It seems like I work so much harder than some of the other guys who throw shot but I cant out throw them cause there naturally good at it. E.g we have a spoh who Puts up 225 on the flat bench like 5-6 times and throws 40+, And we have a 245 lb freshman who bombed 42...I put up like 185x3 and 195x1 and only do 38...

Non of those guys have a built in toe board in there backyard and record there throws... My throws have gotten better this week because I was practicing power position with a 16 lb ball so the 12 started to feel lighter. My pr is probably like 38, but im really looking to break 40+ thats all I want. Twisted you think you could give me a weight room workout that will increase my shot that 2-5 feet id like by the end of season???

Also we have 2 meets a week but one of those two is like invitational only and its our top four throwers. Right now the order goes like this.

1.Senior (54-58 ft shot)
2.Soph 6’5 220+ (40-42 shot)
3.Freshman 245 lbs throws (40-42)
4.Soph 175 (39-40)
5. Me/ and other soft and another junior throw 35-38 avg..

Than like 10-11 more kids after who just **** around during practice

to be totally honest as simple as it is we had a lot of luck with the 5x5 mad cow program during the summer. the only thing i changed was adding in cleans on monday, db snatch on wednesday, and hang snatch on friday. we still do something similar but its much more complicated and actually still in the prototype stage. we went extremely heavy... close to 110% on some lifts so we are going light speed lifts tommorow and heavy on friday. but weve also been on this program for about 11wks now and a 4 week prep phase. ill have the complete workout done in about 2 weeks if u want to see it. its pretty intense and so far 110% increase in lifts is fairly common. in fact they were blowin up those singles on monday so who knows.

anyways in this short amount of time u need technique and speed work to get those extra 2-4 feet. best i can say is i need video of you throwing. in the meantime watch film of other throwers and soak up as much as u can. emulate their style but DONT DUPLICATE. not every style works for everyone. there is no such thing as the cookie cutter aproach to throwing. there is a 'base' technique everyone needs to learn but then its up to the thrower to devolop their own style depending on their strengths.

edit- damn u get to send 4? just top 2 for us in ohio. few years back i wish i could send my top 4. worst kid threw disc 140 haha. relays are the heaviest, top 3.

[xxtwistedxx]

vid from last night. i finally gettin my tempo back just wish i was as strong in the legs from 2 yrs ago. eh well, gotta salvage what i can in 2 months before my first outdoor meet.