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