Good Throwing Routines For Javelin, shot put, and discus

[Masella06]

Post a throwing routine, diet, and tips that you do to get ready and during your season.

[chuckitfar08]

Okay, so I am a sophomore girl. I just started lifting over the summer and have gone from 40-44 in a matter of a couple of months. I weight train 3-5 times a week and try to run at least 4 times a week for endurance. Once, in season, I will be throwing 3 and lifting 3 days a week. As far as the most important part of my routine . . . lifting!!!!!!! :) and practicing my form.

By the way, where are all the other throwers out there???? :confused: Its just as important as any other events . . .

[statechamp03]

First off are you in high school?
And if you are then what are your best pr's?
Next off I am a throwing coach and I teach high school athletes.
I focus more on CORRECT FORM MORE THAN ANYTHING!!
It is all about the form. Weight training for high school athletes does very little. Flexiablity it very key. The more flexable the better off you will be. The average high school student is still growing until maybe they are a senior. So doing weight lifting will more than likely just hurt you becasue if you dont use correct form in olympic lifts and use variable excersises on the same muscle. You will do nothing but hurt more than help. Strecth Screcth. You must be flexiable. And CORRECT FORM, not something you think or feels good or makes it go farther. If you start with the correct ways then things later will be much eaiser. Also running does help if you are multi event. But if you are not then you need to do agility no running. Run about 10 20 yard sprints starting out with 50% for two then 60% for two then 80% for 2 then finally 95% never 100%. Next do not strecth before you throw in a meet. do about 5 sprints shoulder swings front and circle and some squatting high jump, then focus on you throw. then inbetween throws do 2 sprints 95% then about 2 squat jumps. Next diet do not take any supplements. NONE. As a high school athlete you are not doing heavy enough lifting. Just eat healthy and anything fried run away, fresh fruits, veggies the dark ones and good healthy protein low fat. So in a wrap up CORRECT FORM FLEXABILITY then EAT RIGHT. NO weight lifting and no supplements. Thats my two expreniced cents. Enjoy if they help.

[shortput]

I agree strongly with the correct form idea. Compared to other throwers I am small (5'4" about 150 (senior girl)) but my biggest advantage is form. Its got me to throw consistently around 37'. Speed and leg strength is another advantage, I also hurdle and sprint so I get plenty of training there. I do like some weight training, but mainly in the off season (I have three events to practice during the season). Watch out for over stressing yourself, I have a stress fracture in my back that more than likely comes directly from too many reps throwing.

[Masella06]

This is on behalf of my friend. hes a senior in high school and never did anything for track ever. We were with this really good jav thrower that just graduated talking to him about college etc, and he picked up the jav and threw it 110 feet with out even running or doing proper form, so i just wanted to get him a proper routine to train with because hes gonna come out to compete and he wants to be competative and he doesnt really have a coach to help him.

[The Tape Tells]

I primarily throw discus. As a junior my PB was only 125'. I try to lift whatever weight i can do at high reps during the offseason, and i throw once a week. My form has always been good, im just hoping to get some height/length to my arms, because I'm only 5'10 and im kinda stocky at 200. i am also running 2 miles 4-6 times a week.

[Measure This]

My favorite throw routine I got out of a book, throw a light, and a heavy discus. I line up three light, 1k disc.( they are fun because you can throw them really far) then three heavy 2k. You have to throw without a break, like five seconds between. You must use good form, can't be lazy. Throw the light to improve speed, and heavy to improve strength. (you can add the regular weight too if you want) Your body remembers the speed of the light one and allows you to go faster through the ring with the heavy one. Do this five times. Then I take a break, 5 min. and throw the high school discus, 1.6k, I always go faster and throw with a much better pop at the end, and it is fun. I get so board doing drills and throwing the same disc over and over and over again. My goal each year is 10,000 throws. I almost made it last year but took three months off to swim. I had the best sophomore toss in the state of CA, I hope to be on top of that list again as a junior. Off season throw 3 days a week and lift 3, great routine. :cool:

[tabortiger]

I agree with statechamp's opnion about correct technique and being flexible......But I do think weightlifting is very significant to your throwing as long as you don't abuse it....You shouldn't walk in and do maxes and really heavy sets all the time. You should be lifting to be able to apply it to throwing. I do a lot of olympic lifting like the power snatch, clean and jerk, and plyometric stuff. I saw great improvements in my shot and disc throws from the beginning of the year to the end. Last year as a freshman I started olympic lifting and at the end of the year my PR with the 1.6 kilo discus was 181'11 and with the 12lb shot 55'10. Technique is by far the most important thing but lifting is important too, as long as you use it correctly and don't overtrain. Hey I don't want to sound like I know everything cause I know very little (I'm only 16) but I just wanted to put my opinion out there.

[Kuczo]

This is on behalf of my friend. hes a senior in high school and never did anything for track ever. We were with this really good jav thrower that just graduated talking to him about college etc, and he picked up the jav and threw it 110 feet with out even running or doing proper form, so i just wanted to get him a proper routine to train with because hes gonna come out to compete and he wants to be competative and he doesnt really have a coach to help him.
tis true