I am bearly starting track doing the shotput and discuss and im in highschool.. i want to know how to do well.

Question

please help me, if you can tell me your form and or what exercise i can do to increase. please help

Answer 1

IMO at the "beginning" HS level, form is probably more important than strength. So work on the proper form before really "bulking up". Lifting weights too much at this stage may cause you to not find your form. Even with that said, the strength you need is really "explosive legs". If you want to work on that, here's an exercise:

From a standing position, two feet planted, squat down and "explode" into a jump. See if you can touch the backboard of the basketball goal - or the rim itself if you're that good. Your arm will "finish" the put, but it's the legs that really make it happen.

I used to pole vault and run hurdles, and worked out alot with the shot-putters.

Answer 2

Looks like you're determined to do it right and that's the best start. There are, of course, a lot of pages on the Internet to help, just enter shotput or discus technique and exercises.

As has been mentioned the legs are critical, but both these sports are muscle and bulk exercises, coupled with skill. I competed in both and my highest weight in high school was 155, so you can see that's not ALL that's involved. One thing that helped me was imaging...and imitating. I taped and watched the best and mimicked every move. Another trick was to feel the shot or disc as a projectile and my body, starting with my feet, was the sling (disc) or cannon (shot). With the disk I needed to feel like a taut piece of surgical tubing that was wound up by my spinning approach that then used the optimum energy produced to propel it off my finger tips (yeah, hand size is very important!) With the shot I focussed on generating the energy to thrust my hand through the clouds and I released the shot (brass, mercury center, smaller than the iron monsters of old) as that energy reached critical mass in my hand. Whole body in both sports...I did squats, hip thrusts and every shoulder and arm exercise I could find. Still, I'd bet most of the competitors in the World's Strongest Man couldn't match a skilled discus or shot person. Good luck!