6-Week Shot Put Skill Training Program

• Duration: 6 weeks
• Age: High School
• Schedule: 2 sessions per week
• Focus: Skill development, technique refinement, and power training for shot put athletes

1.Skills Training (60 Minutes)

6-Week Shot Put Skill Training Program

    •  Duration: 6 weeks

    •  Schedule: 2 sessions per week

    •  Focus: Skill development, technique refinement, and power training for shot put athletes

Program Highlights:

    •  Proper grip, placement, and stance

    •  Fundamental footwork and circle movement

    •  Balance, body control, and throwing posture

    •  Explosive hip drive and power generation

    •  Release mechanics and finish work

    •  Event-specific throwing drills and progressions

    •  Strength, coordination, and confidence development

    •  Consistency training to improve overall performance

Who It’s For:

    •  Beginner athletes learning the fundamentals

    •  Intermediate throwers looking to improve technique and take it to the next level

    •  Advanced athletes looking to refine their technique at the state/national level competitions

Program Description:

    •  This 6-week shot put program is designed to help athletes build a strong technical foundation while improving power, coordination, and confidence.

    •  With 2 sessions each week, athletes will receive consistent instruction and repetition focused on the key movements of successful throwing.

    •  Each workout will include technical drills, movement progressions, and event-specific training to help athletes become more efficient and explosive in the circle.

    •  Whether you are new to shot put or looking to sharpen your skills for competition, this program provides a structured environment for measurable improvement.

2. Strength & Conditioning with Bando Performance (60 minutes)

Tailored to Shot Put's demands: explosiveness, lateral quickness, stamina

• Warm-Up & Mobility
• 3 Dimensional Dynamic warm-up focusing on different movement techniques/strategies. 
• Full body mobility and flexibility 
• Strength Training
• Full body strength training, education and execution of basic foundational exercises that yield the most results for increasing athletic performance.
• Explosiveness & Agility
• Vertical and horizontal force development
• Rotational Power and core stability development
• Speed development (resisted or un-resisted)
• Conditioning / Game Shape
• Metabolic conditioning for the sport of Shot Put
• Partner competition drills to mimic tryout intensity