General Warm Up for Shot Put and Discus Throw

Throwing programs combine speed, strength and technique, warm up routines should reflect these elements also. Coaches develop training programs with the end result in mind, getting the best throws at major championship events. The warm up routine for practice starts with a low intensity dynamic warm up followed by general and event related exercises.

The daily warm up is started with controlled movements focusing on flexibility with proper movement mechanics. Higher intensity exercises with more dynamic movements are performed to increase the body’s range of motion and stimulate the nervous system as the warm up progresses.

Warm Up Purpose
The warm up is designed to elevate body temperature, improve blood flow to the muscles, increase body awareness, stimulate the nervous system, create a greater range of motion in the muscles needed for the training session and decrease the risk of injury. The nervous system and musculoskeletal system that generate force are activated more rapidly to generate force with a proper warm up protocol.

Besides preparing the body for the upcoming workout, the warm up can improve the athletic qualities needed in track and field such as strength, speed, endurance, flexibility, and coordination.

Event specific exercises should be included in the warm up routine to reinforce the skills needed in a particular event area.

Warm Up Progression
The warm up routine will start with total body movements and progress to event specific activities.  The initial exercises in the warm up are controlled low intensity movements focusing on flexibility and proper mechanics with short rest periods. As the warm up progresses, higher intensity exercises with more dynamic movements are performed to increase the body’s range of motion and stimulate the nervous system in preparation for the training session. Dynamic sprint drills with varying intensity and motion will increase body awareness and improve the physical qualities needed for training.

Common General Warm Up Elements
•Active flexibility
•Dynamic running drills
•Hurdle mobility
•Calisthenics
•Jogging
•Plyometrics
•Medicine ball throws
•Jump/throw combination exercises

In track and field, speed and power athletes will include more explosive exercises near the end of the warm up routine that stimulates the nervous system for activity or exercises that are event specific. Distance runners often use active warm up exercises to warm up before or after an easy run to develop strength, speed, coordination, and flexibility.