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Pre Season

Building a Successful High School Throws Program Keith Peak Hoffman Estates H.S. kpeak@d211.org (http://www.hehs.d211.org/people/peakk/). Pre Season. Target Athletes Hallways (have forms with you) Physical Education Teachers Attend Fall/Winter Sports Volleyball /Basketball

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Pre Season

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  1. Building a Successful High SchoolThrows ProgramKeith PeakHoffman Estates H.S.kpeak@d211.org(http://www.hehs.d211.org/people/peakk/)

  2. Pre Season Target Athletes Hallways (have forms with you) Physical Education Teachers Attend Fall/Winter Sports Volleyball /Basketball Lifting (Pre Season 3 days/week) Bench vertical tosses Med Ball Tosses (Toe then Hip, Face the Person)

  3. Motivation / Goal Setting SMART Goals Specific, Measureable, Attainable, Reachable, Timely Make signs Weightroom/Locker/Bedroom Season best Chart Create “students” of the throwing events Older athletes teach younger ones Watch videos (available on shared drive at school) Assign Reading (bus ride to a meet) The Success Principles (Jack Canfield)

  4. Indoor Throwing Maximum amount of repetitions is the key Shot Put (Throwing against a wall) Discus (Throwing into a net) Introduce Spin with shot put indoor Use Light (3kg) Shot puts for beginners Also great at end of practice and end of season

  5. Shot Put Drills Snap downs to mat(live fingers) Standing throws Long left arm with bench press finish Face the wall (12 o’clock) and fire Heavy Shot (5kg) and weighted vest for advanced throwers 3 to 12 drill Toes lead the way, then upper body Wheels Line Drill, Line Drill with Toe/Hip Double Glides Glides , stop in middle to check position Normal Glides

  6. Discus Drills Comfort with the release is the key Discus bowling Vertical disc bowl and catch Short target throws (like horseshoes) Hoola Hoops (hips/target) Power Throws Half of pole vault pole (swing plane) Keep bend at waist (like golf) Wheels Full throw stop in the middle Drop hips/level shoulders/on toes Full throws

  7. Competition Count warm up tosses Don’t leave your best throws in warm ups Keep athlete’s mind relaxed Foot drills (line drills / spin drills) Jump Rope Don’t “Overcoach” Good luck and have fun Thanks for coming

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