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Lesson plan for shot put part 1 & middle/long distance

Intention: To participate in and understand cues, drills, progression, and


organization for teaching shot put in an in class lesson.

To recognise and practice the technique for a middle/long distance


runner. Understand pacing and discuss types of suitable training. Try
and reach a 1500m record as a group (100m each) and using the push
baton pass (reinforce learning from previous relays lesson).

Note: Groundsmen do not like shots being thrown in the middle of an oval
where they can damage the ground. Be careful where you set up.

Equipment: At least 15 tennis balls, plenty of markers. Stop watch. Pacing chart.

Set up: Shot circle with markers and tennis balls. 100m & 200m marked out.

Warm up: 1) Wrist wrestle (Wensor book), stretch arms, 2) sit cross legged, arms
folded on ground, sit up and stand up 3 times, stretch arms 3) In teams
of 6-8 sit down, link arms in a line, 10 sit ups, race other teams, stretch
arms 4) Same teams, back to back, sit down stand up 5 times. 5)
Partner push, hands on others shoulders, face each other, push back.
Stretch arms.

Skill progression shot:


Set up 13 hats/markers in a circle and 13 on the inner circle. Place a
tennis ball on each outer circle marker. Discuss safety with students: no
throwing to each other, wait until command to collect after throw.
Discuss advantage of using a circle format: max participation, safe,
teacher can see everyone. Students not throwing sit in inner circle and
swap over after each throw.

1) demo holding shot (tennis ball), picking up from ground in fingers,


sitting on base of 3 middle fingers. Wrist cocked back, place in hollow
of neck.
2) first put: face forwards, and put. Focus on putting from the neck
and holding it correctly. No throwing, only pushing/putting. Practice
twice each. Swapping positions with the outer and inner circle students.
3) second put: Standing throw. More force added. Feet 60-90cm apart,
one behind the other. Discuss power position. Discuss: legs act first,
then arms. Practice a few times, focusing on explosive legs. Discuss
release speed and angle. Note, can add real shots in at this time.
Note: spin or shift ok to demonstrate and discuss, but not
recommended spending time on as it will not add distance in this short
period. Perfect the standing throw. If training for 4-6 weeks in shot put
(as per 6 week plan), introducing the shift if students feel comfortable
or would like to be advanced.

Distance running warm up:

Practice the relay push pass whilst jogging, in teams whilst


concentrating on distance technique. See previous lesson for push pass
cues.

Technique for distance running: Smooth, free flowing, no unnecessary


upper body movement. Arms relaxed.

Stretch calves, hammys.

Activity 1: In groups of 3 watch each other run over 50m slowly and coach each
other.

Activity 2: Look at pacing chart. Work out a pace that might be suitable for you for
800m or 1500m. What do you have to do for 100m at 800 or 1500
pace? Have a practice. Get one person to time and then swap over. See
how close you can get to that time. Attempt the same at 200m.

Activity 3: 1500m record attempt. In groups of 4 or 5 attempt to get a 1500m


record as a group: relay it so you run 100m at a time.
Australian record: Sarah Jamieson, 4.00.93, Ryan Gregson 3.31.06,
Womens U/20 1500 National junior champs on Wednesday Anna
Laman 4.22.63 Mens U/20 3.58.76

Discussion: Types of training for middle and distance running: Long slow runs,
aerobic runs of various paces, slow through to fast, threshold runs
fartleks, pacing sessions, interval sessions, speed, strength, hill runs.

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