Workouts for the shot put and discus throw combine speed, strength, and technique as well as activities that improve overall athletic abilities and maximize performance. Coaches need to organize workouts based on the demands of the shot put and discus throw and the athlete's individual needs.

A typical session will include four main phases:

• Warm Up Activities (View Article)
• Partial Throws and Drills (Watch Shot Put Standing Throw Video)
• Full Throws
• Physical Development (View Strength Training Article)

The Shot Put and Discus Throw Coaches Manual (Cappos, 2022) states, "Programs need to be developed in a logical sequence with proper teaching progressions. Every exercise and event will have a sequence to teach the movement correctly. Stringing parts of a complex movement together by breaking it down into simple segments is the best way to learn a new technique" (Page 165).

The thrower needs to develop technique with a practice focusing on execution, not distance. Early season practices need to include teaching progressions of the shot put and discus throw with drills, partial throws, and slower full throws to establish technique.

Separating technical elements into partial movements allows the thrower to focus on one aspect of the throw. Combing movements to create complex drills can be added after the shot put or discus thrower can perform a specific portion of the partial throw or drill consistently with only minor errors.

Athletes need to understand how simple movements relate to the more complex technical pattern in the throw; this will optimize the transfer of training effect when executing drills and partial throws.

Early Season Practice Example

Glide Shot Put Practice

Stand Throw Series

Crunch drill #3 with heavy shot (no reverse) x5

Glide Shot Put Drills

Leg curl to unseat and stretch the left leg x5

Leg curl to unseat to A-drill x5

Mini glide to power position x10

Glide Shot Put Throws

Mini glide throws with the standard shot (with reverse) x10

Glide throws with the light shot (with reverse) x5-10

Discus Throw Practice

Discus Partial Throws

Stand throw (no reverse) x5

Half turns ( no reverse) x5

Discus Throw Drills

Step out, step to the middle, and turn to power position x10

Step to the middle and turn to power position x10

Discus Throws

Slow full throws (no reverse)  x5

Full throws (with reverse) x10

Rotational Shot Put Practice

Rotational Shot Put Partial Throws

Stand throw with heavy shot (no reverse) x5

Half turns with heavy shot ( no reverse) x5

Rotational Shot Put Drills

Step out, step to the middle, and turn to power position x10

Step to the middle and turn to power position x10

Rotational Shot Put Throws

Slow full throws with the standard shot (with reverse)  x5

Full throws with the light shot (with reverse) x10

Early Season Practice Review

Separating technical elements of the throw into parts allows complete focus on one phase of the movement during a specific drill or throw. Developing proper technique is a long process; one workout does not make a difference; it is only one piece of the puzzle. Only consistent training will develop the technique and athletic abilities needed to throw far.