LESSON PLAN ( SHOT PUT )

VIGNESA A/L CHANDRAN

Date : 13/10/2019 Time : 8.30 a.m. Venue / Condition : Outdoor field

Athletes : Equipment : Organisation /safety Coaching point :

Mix, under 11 years Shot put (4), : Have enough Shoulder level, chin-
marker, equipment for group knee-toe, hip twist/turn
Av, training age : 1
medicine ball and power position
year

Session goals for athletes : - To develop the activity of right leg; turn of legs, hips, trunk
and blocking
- To develop the glide action of the leg and link it with the
delivery

Personal coaching goals : To demonstration to estabilish athletes progression throughout

the session

Unit Content Organisation Coaching points

Warm up Active dynamic warm up - Carry out safety - Good postur and
(10 mins) check on the area exercise
- 30m slow jog with high
- Check any injuries - Access and
knee skipping, side steps,
prepare for ROM
carioca and back slaps
Specific warm up

- Throw medicine ball to the

partner with forward throw
or caber toss

Technical Progression 1 – Put from - Coach - Use the legs and

a step demonstrate the twisting action to
(30 mins)
skills initiate the throw.
- Stand with feet shoulder-
- Whistle signal by - ‘Block’ the left side
width apart
coach and keep left
- Step backwards, turning
- All athletes will shoulder high.
hip and shoulder against
perform 2-3 times
direction of throw.
- Continue with an
immediate, forwards
twisting extension of the
legs and hips
 Progression 2 – Put from - Coach - In the power
power position demonstrate the position the
skills alignment should
- Start with feet in the
- Whistle signal by be ‘chin-knee-toe’
power position.
coach - ‘Punch a hole in
- Turn shoulders away from
- All athletes will the sky’
the direction of the throw,
perform 2-3 times - Practice recovery
weight over the right foot.
- Begin the put with the
right leg and hip.
- Transfer weight from right
to left.

Progression 3 – Glide - Coach - Keep your sholders

demonstrate the to the rear in glide
- Glide with a partner
skills with one - Don’t hop
holding the free arm.
athlete - Pull the right foot
- Continue glide along a
- Whistle signal by under the body
line, stop in power
coach - Keep hips ‘open’
position.
- All athletes will
perform 2-3 times

Fitness Circuit training 6 stations – 2 sets - Good postur and

(10 mins) ( strenght) Time at each station exercise
– 15 seconds - Follow the steps
- Push up
correctly
- Sit up Recovery between
- Leg raise exercises – 25
- Triceps dip seconds
- Back extension Recovery between
- Chinnies circuits – 3 minutes

Cool down - Static stretching - Check athletes - Athletes relaxed

condition and loose
(10 mins)
- Review the - Provide feedback
session - Holding stretches
for 5 – 8 seconds

Evaluation Session goals :

Personal goals :