Training

Tips for
Shot Put &
Discus

“Just believe in yourself. Even if you

don’t pretend that you do and, and at
some point, you will.”

Venus Williams

Website: www.ncseniorgames.org

Email: ncsg@ncseniorgames.org

1
 Shot Put and Discus Training Tips
There are inherent risks with any exercise program whether it be cardio,
strength training, or others. You should consult your physician before
starting any new exercise routine. An exercise partner or spotter is highly
recommended. If you feel dizzy or lightheaded, you should stop and consult a
medical professional immediately.

WARM-UP
Begin your shot put or discus training with a warm-up. This will help prevent
you from injuring yourself and improve physical performance. Loosen your
muscles with a general warm-up. Run, swim, bike or take a brisk walk for 15-20
minutes. After general cardio warm-up, the following exercises will be helpful
before throwing an implement.

• Knee Lifts
• Lunges
• Side Lunges
• No weight squats
• Jumping Jacks
• Arm Circles (forward &
back)
• Jump Rope

STRETCHING
After warming up it is important to ensure your muscles are loose before
throwing a shot put or discus. Neck and shoulder stretches are particularly
important for both shot put and discus, but don’t skip the full body stretches.
See diagrams on the next page for suggested stretches.

2
3
After properly warming up, commence practice throwing the discus and/or
putting the shot.
After practice with the implements…
COOL DOWN
Be good to your body!
It is vitally important to cool down so your muscles don’t tighten up after
exercise and to reduce lactic acid build up. Thank your body for all the great
work you put in! A suggested cool down is to make wide circles with your
arms while walking. This exercise stretches out your arms, chest and back
muscles and cools down your legs as well. Finally, repeat the stretches
illustrated above for the-warm up.

IMPROVING STRENGTH
Building the power necessary to throw implements further for both shot put
and discus can be improved through strength training.
Consult a personal trainer or other professional to determine weight, reps,
sets, and frequency that are best for your body.
Suggested weight training exercises to improve shot put and discus
performance:
1. Barbell bench press
2. Incline dumbbell bench press
3. Lat Pull Downs
4. Shoulder Shrugs
5. Barbell Squats
6. Dumbbell Deadlifts
7. Leg extensions
8. Calf raises
9. Abdominal strengthening exercises
10. Leg raises
11. Dumbbell curls or bar curls
12. Tricep extensions

4
WEIGHT TRAINING WITHOUT WEIGHTS
The following exercises and tools will help build strength without free weights.
Dumbbells can be replaced with milk jugs filled with water. Fitness bands are
an inexpensive alternative to weights and machines.
Fitness bands

1. Push Ups or pushups with knees down

2. Kitchen chair dumbbell bench press
3. Lat Pull Downs using fitness bands:
4. Shoulder Shrugs with dumbbells
5. Dumbbell Squats
6. Dumbbell Deadlifts
7. Leg extensions using strength bands
8. Calf raises
9. Abdominal strengthening exercises
10. Leg raises with no weights or ankle
weights
11. Dumbbell curls
12. Triceps extensions using fitness bands

5
 SHOT PUT AND DISCUS QUESTIONS AND ANSWERS

How will I stack up against the completion at State Finals?

This website link https://www.ncseniorgames.org/results-records-sf has

State Finals Results posted from previous years. State Finals Records are the
best State Finals distances of all time posted at the same link.

What are the implement sizes and weights for my age group?

Where might I be able to borrow equipment?

1. Ask your Local Senior Games Coordinator. Most Local Games in NC offer
Shot Put and Discus and will likely have access to Shot Put and Discus
equipment. Contact information for all Local Coordinators available on
the Local Games page of the NCSG website.
2. Ask your local parks and recreation department.

6
My local sporting goods store does not sell implements. Where can I
purchase implements?

everythingtrackandfield.com Reasonable prices and knowledgeable

customer service. Phone Number: 888-556-7464.

Resources for this Tips Document

bodybuilding.com
wikihow.com
womenshealthmag.com
self.com