Shot and Discus Workout

Dynamic Warm

• Easy forward skip with arm circles
• Easy backward skip with backward arm circles
• Jogging butt kicks
• Jogging high knee
• Jogging carioca
• Explosive skipping for height
• Explosive skipping for distance
• Walking reverse side squats
• Side slide
• Walking forward lunge with twist
• Toe Touches

Warm Up Circuit
Medicine Ball

• Kneeling chest pass x10
• Kneeling hammer throw x10 each side
• Vertical jump-vertical jump-forward throw for height x10
• Jump-jump-forward throw and sprint x20m x5

Low Hurdles

• Hurdle hops (feet together) x10
• Side hurdle hops (one leg)  x10 each leg 
• 50m resistance run x5
• Clapping push-ups 5 push-ups x 3 sets

Event Practice

• Slides x10 (keep track of measurements)
• Standing throws
• Sliding throws

 edit.