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Shot Put

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by

Tom Beckmeyer

on 12 February 2015

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Transcript of Shot Put

Shot Put
Fundamentals
The Grip
The shot should rest on the pad of the hand (where the fingers meet the palm)
Tom Beckmeyer
Lafayette High School
The Front (Power Throw)
Drills
v
The Block and Release
Drills
Pound the Grounds
Punch the Wall
Throw for Height
Chair Drill
Throw from Knee or Seated
Block Release
Block Release
Step Back Drill
Quarter Turn X-Position
Full Front Power Position
Tap Fronts
Kick the Can
The Back of the Throw and Middle
Drills
fall drill
suck under
drop A
drop A with suck under
butterfly
3 or 9
glide and hop
glide with bar
glide with bar extend
glide with med ball
glide to power catch med ball and throw from hip and strait arms
towel drag
canadian
bungee front foot suck under
Ramp glide
Beginning Kick Can
1,2,3 Drill

Hip Pop on Hurdle or Wall
Hip Pop with Med Ball

Power to X and Finish
Dumbbell Throw
Fall Drill

Suck Under
Drop A
Drop A with Suck Under
Butterfly
3 or 9
Glide and Hop
Glide with Bar
Glide with Bar Extend
Glide with Med Ball
Glide to Power and Catch with Finish
Towel Drags
Canadians
Bungee Suck Unders
Ramp Glides
Front left Foot on Toe Board
Front Pick left Up
Drills Outside of the Throws
Med Ball Work
Foot Speed
Agility Drills
Sprints
Weight Room
Visual Models
Out of Season Lifting
3 Day Split
MAIN LIFTS
Power Clean (per cycle)
Front Squat—3 sets
Incline—3 sets


2ND PHASE
Back--rows, pull-ups
Shoulders—Oh Press, Fr, Lat Raise
Traps—Shrugs, Upright Rows
Biceps
Abs, Core Work
Monday
Wednesday
Friday
MAIN LIFTS
Bench (per cycle)
Push Press—3-5 sets
Lunge, Spl Sq—3 sets
High Pulls—3 sets

2ND PHASE
Triceps
Biceps
Abs, Core Work

MAIN LIFTS
Squat (per cycle)
Hang Clean—3 sets
Step-ups
1 leg squats
OH Squat
Snatch

2ND PHASE
Back
Shoulders
Triceps
Abs, Core Work

Tuesday and Thursday
Specialized Strength
and
Speed\Agility
During The Season Workout
POST WORK-OUT (day after)
Static Stretch
Dynamic Stretch
DB Shoulder Press 3x8
DB Squat 3x8
Ab. Core Work

WORKOUT 1
Power Clean 3x3
Push Press 3x5
Back Work
Abs, Core Work

WORKOUT 2
Bench Press 3x5
Back Work
Abs, Core Work

Workout 3
Squat 3x3
High Pulls 3x5
Trap Work
Bicep Work
Abs, Core Work


Meet Day

Mental Preparation
Shoes
?? QUESTIONS ??
http://prezi.com/user/beckmeyerthrows
beckmeyerthomas@rockwood.k12.mo.us
Full transcript