Introduction

Discus throwing emerged in ancient Greece around 708 B.C., when the sport was added to the 18th Olympiad, says Olympia Greece. Discus was part of the pentathlon, which also included jumping, wrestling, running and javelin. Shaped like a flying saucer, the ancient Greeks made discuses from lead, bronze, iron or stone, according to Perseus Digital Library at Tufts University. The discuses were made in varying weights, depending on whether the competitions consisted of men or boys. The typical discus weighed about 4 to 13 lbs. or 2 to 6 kg and measured about 8 to 13 inches or approximately 21 to 34 cm, notes the International Association of Athletics Federations

Shot putt was first founded by Homer when he makes mention of competitions of rock throwing by soldiers during the Siege of Troy but there is no record of any dead weights being thrown in Greek competitions. The first evidence for stone- or weight-throwing events were in the Scottish Highlands, and date back to approximately the first century. In the 16th century King Henry VIII was noted for his prowess in court competitions of weight and hammer throwing.

Discus throw
HISTORY Discus throw The sport of discus throwing dates back to ancient Greece, where the sport was prized for its display of an athletes precision and coordination, combined with his physical strength. Discus was one of the earliest games played in the Olympiad, along with other similar sports, such as the javelin. Still a widely practiced competitive sport today, discus throwing hasnt changed dramatically over the past few thousand years. Origins Discus throwing emerged in ancient Greece around 708 B.C., when the sport was added to the 18th Olympiad, says Olympia Greece. Discus was part of the pentathlon, which also included jumping, wrestling, running and javelin. Shaped like a flying saucer, the ancient Greeks made discuses from lead, bronze, iron or stone, according to Perseus Digital Library at Tufts University. The discuses were made in varying weights, depending on whether the competitions consisted of men or boys. The typical discus weighed about 4 to 13 lbs. or 2 to 6 kg and measured about 8 to 13 inches or approximately 21 to 34 cm, notes the International Association of Athletics Federations Development By 632 B.C., the Olympic Games in ancient Greece were extended to one week, and the game of discus throwing was one of more than 50 events in the Olympics by 500 B.C., says Olympia Greece. Discus throwing was included in the modern Olympic Games in Athens in 1896, according to the International Association of Athletics Federations. Discus throwers stood on a pedestal that was about 24 inches by 27 inches. The following year, the U.S. held a discusthrowing event that utilized a circle about 7 feet in diameter. In 1907, the discus itself was standardized in the competitive sport to about 4 lbs. or 2 kg and 8 2/3 inches or 22 cm in diameter, and the discus-throwing circle increased to more than 8 feet across by 1908. The modern-day concrete throwing circle wasnt introduced until 1954.

Significance Throughout the early 1900s, different styles of discus throwing evolved as the sport gained worldwide popularity, according to the International Association of Athletics Federations. Singlehand and both-hands competitions were developed during this time, along with the Nordic swinging-throw style. In 1926, Clarence Houser introduced the modern-day style of skipping and turning before releasing the discus. American Women joined the discus-throwing sport

competitively in 1914, using a discus weighing about 3 1/3 lbs. or 1 kg. In 1928, the Olympic Games began using a 2 1/5-lb. or 1-kg standard discus for women. Modern Day Although the pedestals, throwing circles and discus sizes and weights have changed over the many centuries since the ancient Greeks first practiced discus throwing, the sport hasnt changed substantially from its roots, according to Tufts University. Discus throwing still contains the same basic objective to throw the discus farther than your opponents. Today, discus throwing is an official sport with competitions throughout the world, notes the International Association of Athletics Federations. But discuss origins and modern-day competitions in the Olympic Games will always be heavily associated with the sport. Overview The discus throw is a field event that has been competed since the days of the ancient Greek Olympiad. The discus is a circular object held in the tips of the fingers by an athlete standing in a circle, initially facing away from the landing area or sector. The athlete quickly spins around one and half times, Building momentum, before releasing the discus. The mechanics of the discus throw are intricate and are typically mastered over several years time. U.S. and international governing bodies embrace specific rules of competition for this event. The Discus The discus should be made of solid or hollow wood or synthetic material with a metal rim encircling the discus. The top and bottom of the discus must be identical and must be smooth throughout. The centre of the discus should be raised and taper to the rim. The competitive weight of the discus varies with sex and age. Per International Association of Athletic Federations rules, females of all ages and levels use a discus weighing 1 kilogram, or 2.2 pounds, while boys use a 1.5-kg, or 3.3-pound, discus. Junior men use a 1.75-kg, or 3.85pound, discus, and a 2-kg, or 4.4-pound, discus is used by senior men and by men at the college level. To achieve maximum distance in the Discus the athlete will have to balance three components speed, technique and strength. The information on this page is for a right handed thrower. The hold Place the left hand under the discus for support Place the right hand on top of the discus Spread the fingers evenly but not stretched The first joint of the fingers curling over the rim of the discus Do not to grip the discus Allow the discus to rest on the first joint of the fingers with the tips of the fingers over the rim.

Throwing Technique 3

Figures 1 & 2 1. 2. 3. 4. Adopt a shoulder width stance and perform preliminary swings Keep everything very long to provide maximum possible radius on the discus Body weight in the middle of the stance Aim for chin over knee over toe on the left leg

Figures 3 & 4 1. As the right foot leaves the ground the weight must be over the left leg 2. Discus kept high and relaxed, trailing behind the hips 3. Swing the right foot wide of the left foot into the centre of the circle Figure 5 1. On grounding the right foot pivots on the ball of the foot 2. Keep the left foot low and fast

Figure 6 1. 2. 3. 4. Discus held high and back Keep the shoulders level and balanced As the right foot lands aim for a chin over knee over toe on the right leg Keep the left foot low and fast

Figure 7 1. Real power position is at the moment the left foot makes contact with the ground 4

2. 3. 4. 5.

Left arm points in direction of the throw Right foot pivots Left side of the body is braced Drive the right hip forward

Figure 8 1. Right hip has been driven forward - note the "bow" position 2. The right arm is long and relaxed ready to strike 3. Left side kept firm and braced Figure 9 1. The right arm comes through fast and last 2. The release angle (angle between the horizontal and the right arm) for the discus has to take into consideration aerodynamic lift and drag. 3. Left foot is kept grounded until well after the discus is released 4. Check right thumb is pointing forward and in line with the arm Optimum Distance The distance achieved in the discus is dependent on 3 parameters: height of release of the discus angle of release of the discus speed of release of the discus

The parameter that has the greatest effect on the potential distance is the speed of release of the discus. Optimum Release Angle With ballistics, the same initial speed is applied to the projectile regardless of the angle of projection. Research (Bartonietz 1995)[2] has shown that the athlete cannot throw at the same speed for all angles of projection, as the angle increase so the speed decreases. This decrease in speed is a result of two factors: As the angle increases the athlete must expend more energy in overcoming the weight of the shot and so less effort is available to develop the release speed of the shot The structure of the body favors a throw in the horizontal direction

Each athlete has a unique combination of release velocity and release angle that depends on their size, strength, and throwing technique which means that each athlete has their own specific optimum release angle. Each athlete has a unique combination of release velocity and release angle that depends on their size, strength, and throwing technique which means that each athlete has their own

specific optimum release angle. Knicker (1997)[1] identifies that the optimum release angle for a world-class discus thrower may be 35 8. Specifications The weight specification for the discus depends on gender and age. Gender\Age Male Female 11-12 1 kg 0.75 kg 13-14 1.25 kg 1 kg 15-16 1.5 kg 1 kg 17-19 1.75 kg 1 kg 20-34 2 kg 1 kg

Gender\Age Male

35-49 2 kg

50-59 1.5 kg

60-69 1 kg

70-79 1 kg

80+ 1 kg

Gender\Age Female

35-49 1 kg

50-59 1 kg

60-69 1 kg

70-75 1 kg

75+ 0.75 kg

Rules and regulation

Discus: The body of the disc could be made either of wood or other suitable material, having a circular edge with a metal rim. It could either be solid or hollow. It should weigh around 2 kg and have a diameter of 22 cm (for men). For women the weight is 1 kg and the diameter is 18 cm. The cross section of the edge should have a radius of 6mm and it should be a proper circle. The sides of the disc shall be identical, sans any sharp edges, irregularities, and protrusions. The sides should taper in a straight line from the point where the curve of the rim starts to a circle which has a radius of 25 mm to 28.5 mm, from the mid point. Finally, the finishing has to be smooth. 6

Cage: The cage or the enclosure should be prepared and maintained in a way so that it can arrest the flight of a disc weighing 2 kg at a speed of around 25 meters per second. Further, there should be no threat to the athlete, of the disc ricocheting or rebounding towards him or her. The shape of the cage has to be a 'U'. The width of the mouth of the cage has to be 6mtrs and around 7mtrs in front of the middle of the throwing circle. The end points of this mouth would serve as the inner edge of the cage netting. The height of the netting panels or draped netting at the lowest point has to be a minimum 4mtrs. This netting can be made from natural or synthetic fiber and also from mild or high tensile steel wire.

The Throw: The discus can be thrown by an athlete after he or she stands in a circle which has a diameter of 2.5 meter. While the athletes attempt the throw, they cannot touch the top of the rim. However, they can touch the inner part of the rim of the circle. An athlete is not permitted to touch the ground outside the stipulated circle. Furthermore, prior to the disk hitting the ground, the athlete cannot go out of the circle. If he or she does that, it is considered as a foul. In Olympics, each of the athletes is given 8 chances and the best of them is recorded to determine the result. Another important point is that if the disc ends up outside the landing area, the throw would not be held valid. These were the primary regulations, according to the International Association of Athletics Federations (IAAF). The IAAF has complete authority to determine the rules and is the governing body for this sport. It even has the authority to decide the weight and shape of the disc.

Legal Throw The discus is thrown from a circle measuring 2.5 meters, or 8.2 feet, in diameter. The circle has a white rim 6 mm thick. Athletes may touch the inside of the rim only. The athlete must begin each attempt from a stationary position within the circle. Once the throw is completed the athlete must exit the circle from the back half.

Throwing Aids In the discus throw the athlete is permitted to use chalk on both hands and the discus to assist in properly gripping the implement. There should be no taping of the hand or fingers other than to cover an injury. Foul Throw Dropping of the discus outside of the circle during initial swings before the turn and throw results in a foul attempt. An attempt is considered a foul if the athlete touches the top or outside of the rim during the throw. If the discus lands on or outside of the sector lines the throw is determined to be foul. The athlete should not leave the circle until the discus has touched the ground or the attempt will be foul. Specific exercise Arm Swings This exercise is both a good warm-up and a way to help a discus thrower get the feel for centrifugal force, according to the National Throws Coaches Association. To start, stand with your feet shoulder-width apart with the discus in your throwing hand. Swing the discus back, rotating your body, and then bring the discus around and catch it in your opposite hand. The thrower should get to know the feel of the discus pushing out from the throwing hand.

Discus Bowling Another favourite of the National Throws Coaches Association, this exercise includes two discus throwers at a time, can be done indoors and focuses on a key part of the throw. To begin, have two throwers about 15 feet apart in a gymnasium. The first thrower will attempt to "bowl" the discus on the ground to his partner, with special attention to having the discus roll off the index finger without wobbling. The key to good throws is a firm and steady release, so that should be the focus in this drill. When the throwers are

efficient at bowling the discus from 15 feet apart, have them back up a few feet, but only if their rolls are wobble-free. Prone Bridge

This is a great exercise to strengthen your core muscles, which is key for discus throwers, says certified personal trainer and Level II USA Track and Field Coach Ian Graham. To start, lie face down on a mat and support your body on your forearms and toes. Try to hold the position for 30 seconds without arching your back or moving your body at all.

Balance Drills

The ability to stay balanced while turning in the circle before and during your throw is crucial, and Blinn College track and field coach Tommy Bardon, also a contributing writer to "Track and Field News" suggests some basic drills in the circle to develop your balance. To help your body get used to staying balanced and in control while spinning, start by facing the back of the circle. Wind up the discus and, with your left leg bent and your right leg pressing outward, turn a complete 360 degrees using your left foot as a pivot. Another balance drill you can practice involves a partner, such as a coach. Start by having your coach holds a ball in his hand on the outside of the circle. Then, as you turn, kick the ball out with your right foot.

Shot put
History Homer makes mention of competitions of rock throwing by soldiers during the Siege of Troy but there is no record of any dead weights being thrown in Greek competitions. The first evidence for stone- or weight-throwing events were in the Scottish Highlands, and date back to approximately the first century. In the 16th century King Henry VIII was noted for his prowess in court competitions of weight and hammer throwing. The first events resembling the modern shot put likely occurred in the Middle Ages when soldiers held competitions in which they hurled cannonballs. Shot put competitions were first recorded in early 19th century Scotland, and were a part of the British Amateur Championships beginning in 1866. Competitors take their throw from inside a marked circle 2.135 metres (7.00 ft) in diameter, with a stop board about 10 centimetres (3.9 in) high at the front of the circle. The distance thrown is measured from the inside of the circumference of the circle to the nearest mark made in the ground by the falling shot, with distances rounded down to the nearest centimetre under IAAF and WMA rules. Shot put competitions have been held at the modern Summer Olympic Games since their inception in 1896, and it is also included as an event in the World Athletics Championships. Each competition has a set number of rounds of throws. Typically there are three preliminary rounds to determine qualification for the final, and then three more rounds in the final. Each competitor is credited with their longest throw, regardless of whether it was achieved in the preliminary or final rounds. The competitor with the longest legal put is declared the winner. In open competitions the men's shot weighs 7.260 kilograms (16.01 lb), and the women's shot weighs 4 kilograms (8.8 lb). Junior, school, and masters competitions often use different weights of shots, typically below the weights of those used in open competitions; the individual rules for each competition should be consulted in order to determine the correct weights to be used. There are two basic methods for throwing the shot put. The "spin" or "rotational" technique is the more complex method. The "glide" technique is more commonly-used and, with its linear movement through the throwing circle, is easier for beginners to learn. The following guide offers the basic elements of the glide technique.

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Exercises for shot put General and specific exercises, with or without loads, usually receive little attention and are often overlooked in the training of shot putters. The role of specialized exercises for shot putters is well-known, but unfortunately we see very little on the subject in the literature. Even in practice is the tendency of using nearly 50% of the total training time directed towards general strength development noticeable. Specific exercises, with or without loads, receive little attention. This also applies to running and jumping exercises. It appears that the effect of the transfer of strength and speed strength potential to the basic movement structure is badly overlooked. The lack of volume of specific exercises in training is frequently reflected in several common shortcomings that can be observed in competition: An intense, energy-consuming preparation for the glide. An open double-support position prior to the delivery. A cramped and shortened performance of the final delivery.

Specific exercises can be divided into 4 major groups: Exercises in Group 1 : used to develop and prepare the shoulder, forearm and wrist (Exercises 1 to 5). Each exercise is performed with 10 to 20 repetitions.

Exercises in Group 2 : expected to develop lower extremities for the introductory movements (Exercises 6 to 10). Attention must be drawn to the placing of shoulders and both forearms in the starting position. Their axis must be placed on the same plane. Each exercise is performed up to 10 times.

Specific exercise 1-9 11

Exercises in the Group 3 : directed toward keeping the shots projector to the right of the right hip (as long as possible) until the braking moment of the hip girdle (Exercises 11 to 20). In addition, it is definitely necessary to execute the following positions (the example is based on Exercise 13): o The straddled feet are 70 to 100cm apart, turned outwards. o The knee joints are according to the task bent 120 to 90. o The trunk is turned right around the vertical axis, while the position of the frontal axis of the pelvis is maintained. o The weight is shifted on the right hip without lifting the heel of the foot.

This performance sequence of the exercises allows the athlete to apprehend muscular tension in the hip, lower leg and ankle extensors, as well as in the trunk flexors and extensors. The delivery action begins with the extension of the knee joint of the right leg, the extension of the right hip, and is followed by the extension of the left leg and finally the wrist of the delivery hand.

Each exercise is performed with 5 to 10 repetitions, using the variation method of different weight implements. The fourth group exercises is designed to develop the glide. The main tasks in the execution are the achievement of an active lead leg and a delayed extension of the driving leg. The position of the shot should be maintained, allowing at the most a 15 to 20cm rise in the horizontal plane in comparison to its lowest point, (Exercises 21 to 24). Recommended are 2 to 3 sets of 10 repetitions.

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GENERAL EXERCISES The positions for the execution of Exercises 2, 5 and 9 to 13 are similar to the positions of third and fourth group of specific exercises. The following additional remarks apply to other exercises: Exercise 1running with a high knee action holding a bar with straight arms (3 to 6 series of 15 to 25m). Exercise 3sideways bends with a weight disc (15 to 25kg). Exercise 4throwing and catching a shot above the head without changing the shoulder axis. Exercise 6barbell press from a bent knees position. Exercise 7behind-the-neck barbell press from a bent knees position. Exercise 8barbell press from the chest while standing on one leg. Exercise 14bounding with a weight disc on the chest in a static position.

All the above-described exercises are performed in 3 to 6 sets with 5 to 10 repetitions of each.

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Equipment and venue

Iron ball of 7.26 kg

Indeed, the main equipment of this event is iron ball with different weight based on sex. Normally, male and female athletes use iron ball weigh 7.26 kg and 4 kg respectively. These two weighs have been used as international standard around the world. However, there are some exceptions when it comes to junior levels. The international standard weighs of iron ball used by juniors are as shown in table 1: Boy 6 kg Girl 4 kg

Table 1 : international standard weight of iron ball for junior In the case of Malaysia particularly they have been using different size and weight of iron ball according to age group. The Malaysian School Sports Council (MSSM) is using iron ball based on table 2: Age - group Boy Girl Under 18 5.25 kg 4 kg Under 15 4.55 kg 4 kg Under 12 2.72 kg 2.72 kg Under 10 2.72 kg 2.72 kg Table 2 : MSSM standard iron ball weight used by Malaysian school meet In regard to competition venue, the shot put event can be organized either in outdoor or indoor, depending on climate and weather. For outdoor competition, it can be organized in any field that suits with the requirement of the event. It is advised to organize the event by considering the climate and weather factors as they are related to the security issues. Apart from suitable venues, the basic requirement to organize this event is throwing circle . The throwing circle is 14

indispensable as it projects athletes throwing position within particular space. Whatever throwing techniques the throwers choose, it must be confined to throwing circle.

Figure show throwing circle for shot put event

The athletes should throw an iron ball to specified area. Therefore, the organizers are basically drawn the specific throwing sector as shown in Plate 4. The athletes are allowed to hurl the iron ball as far as possible, depending on their strength, ability, technique and tactic. There are two common styles of throwing practice by todays professional. They are ; re versed and rotation techniques. Figure : the standard throwing circle and sector for shot put event

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The above illustration shows the standard throwing circle and sector for all level of competitions. The organizers therefore must follow this standard measurement while preparing the venue for this event. The failure to follow a common standard might lead to the technique problems especially when the throwers broke the records.

Technique Holding the shot The shot should be placed at the base of the first three fingers, which should be evenly spread but not stretched, with the little finger and thumb supporting the shot. The shot is then placed under the chin with the elbow held high

The shot is held at the base of the fingers not the palm The fingers are slightly spread apart with the thumb for support. The hand will be bent back in the cocked position when holding the shot.

Neck placement

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Raise the shot above your head Lower the shot straight down until it is under your jaw Push the shot into your neck Lift your elbow parallel to the floor. Dont squeeze your elbow towards your back Check to see that your thumb is pointing down towards your clavicle The palm should be pointing towards the throwing direction

The stance

The Athlete should take up the position as in Figure 1A with the weight over the right foot and should be encouraged to think of "chin-knee-toe" being vertically in line. The feet and hips should be facing the side (at right angles to the shoulders) and the shoulder "cocked" to the rear. The width of the stance will vary according to the height of the athlete but the feet should be aligned as in figure 2. Note the position of the left hand and arm in Figure 1 A. Style throwing It is essential to every coach to guide their throwers as suitable technique will determine the distance of their throw. Indeed, there are three basic style of throwing the iron ball namely; standing, sliding and gliding styles. Standing style a basic for new comers Standing style of throwing the iron ball is undoubtedly a basic for any other advanced technique. Indeed, by applying the standing style, it will enable the athletes to train the proper angle of throwing. The coach must ensure their athletes are in ready position. The athletes are required to stand near the throwing board and face the direction of throw. Secondly, their shoulder should parallel to direction of throw and the coach must ensure that the left arm of their athletes extended in front of their body. To make it more effective, step back and bend right leg while body weight of the athletes are over bent right leg (Wilken, D., 2012;Klemeen, G., 2007) . In order to generate good explosive power, the athletes must drive their hips towards direction of the throwing sector before they can extend their right arm and release the iron ball, as shown in the below illustration. 17

Plate 7: A standing way of throwing the iron ball

Sliding style The sliding technique is another level of progression in shot put. In comparison with the first one, this sliding technique is basically followed the similar way of standing style. All are the same except that the athletes are required to make one or two moving steps before they could hurl the iron ball. This move will give a boast as the transfer of weight to the left leg occurred and give slide edge to the distance thrown by the athletes.

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Gliding style The glide technique is a modified version of Perry OBrien shift, named after the man who used it. It is slowly being replaced by spin, but it is still a very effective technique. Apart from those two techniques, the gliding style is known to be practiced by most professional throwers. First of all, coaches must ensure that their athletes are in ready position, standing and facing away from the direction of throw. It is absolutely indispensable for athletes to put their body weight on right side leg. The iron ball must be placed on the left foot of throwing surface. The athletes must step backward by turning both feet 90 degrees in line with throwing board. Additionally, they are required to land on both feet simultaneously. It is advisable for the athletes to keep their right elbow away from body and forcefully extend right arm. As the final advice, the athletes must keep their thumb down. They must put the shot and forcefully snap the wrist and fingers outward.

Figure : A gliding style that used in hurling the iron ball

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How to Measure the Distance Thrown in Shot Put The shot put is one of many events held during a track and field competition. The winner of the event is the athlete who has put or pushed the shot the farthest. Because distance is the main factor in determining the winner, precise measurements are required. To ensure measurement accuracy from one track and field competition to the next, specific measuring guidelines and methods must be followed. Step 1 Inspect the competitor's hand and shot. According to the International Association of Athletics Federations (IAAF), the shot must be solid and made of brass or any metal not softer than brass. It must be spherical in shape with a smooth finish. The competitor cannot wear a glove and cannot tape two or more fingers together. The fingers must be able to move individually. Step 2 Watch as the athlete makes the throw to ensure that a foul has not been committed. The shot must be held in one hand near the neck or chin and pushed from the shoulder. Athletes are not allowed to touch either the stop board or metal rim or the ground outside the throwing circle during the throw. The athlete must stay in the throwing circle until the shot has landed, and then he must exit the rear of the circle. Step 3 Determine whether the throw is legal. To be eligible for a measurement, the shot must land within the 65-degree sector lines. If it lands on or outside the sector lines, it is a foul. Foul throws are not measured but still count as one of the allotted attempts. Step 4 Locate the mark where the shot landed and place the zero end of the measuring tape at the impact point nearest the throwing circle. Stretch the tape back over the top of the stop board and through the center of the throwing circle. Take a reading at the inside edge of the stop board. Measurements can be taken in either metric or standard scales. International events typically use metric measurements, and standard scale measurements are more common in the United States. Take the measurement to the nearest lower centimeter or 1/4 inch.

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Safety tips All athletes must stand behind the circle The shot should be carried back to the circle (not thrown back) The shot should not be thrown until coach gives the okay Basic rules The shot must touch or be close to the neck, under the jaw or front of the ear at beginning of the hrow The shot cannot be dropped down or pulled back from the starting position it must be pushed forwards The shot cannot be taken behind the line of the shoulders The hand cannot be dropped below the neck/chin position during the throw

A foul occurs when: Shot is held away from the neck at beginning of the throw The hand is dropped or pulled back before the forward push The hand is taken behind the line of the shoulder If the shot lands outside of the sector (the point of impact of the shot must be completely within the inner edge of the sector lines If the competitor walks out the front half of the circle If the competitor walks out of the circle before the shot has landed Each athlete has three throws in little athletics The athlete can touch the inside of the front barrier (not the top of it) Athletes can enter the circle from any direction, but they must leave from the rear half of the circle Athletes cannot leave the circle until the shot has landed on the ground Measurement is from the circumference of the stop board to the nearest mark made by the shot (to the nearest cm below). The tap must be pulled through the centre of the throwing circle

Coaching cues Encourage athletes to start with basic standing technique Hold shot at the base of fingers (not in the palm of hand) Thumb and little finger should be at each side of the shot Keep shot close to or touching neck think clean palm, dirty neck Keep elbow high Push the shot up (not towards the ground) look to where you want shot to travel Start with knees bent and side on Put weight on back leg with hand not holding the shot putting to where the shot will go Finish with chest and head up (not bowing head after the throw) Do not throw the shot push it

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As athletes progress, start stand with weight over the back foot and think chin/knee/toe so those three body parts are all in line. Bend knees at the start and push with the legs when throwing The non-throwing arm should be relaxed From this position, the movement is started by the back leg pushing the hip that is towards the back of the circle to the front Weight is transferred from the back leg to the front leg. The throwing arm comes forward and up The elbow must stay behind the shot Punch/push the shot up, keeping the elbow high The shoulder should not drop during any part of the movement

CONCLUSION In the nutshell, shot putt and discus throw both came from ancient Greek. However, because of their distinctive features, these interesting games have been improvised and played for centuries. These games that used to be a practice to develop soldier strength and skills have now become official games in an international level. Shot putt and discus throw have managed to develop numerous professional athletes with undeniable expertise on these games. These games used to be dominated by people that have advantages in strength which then related to their ages, the improvisation on the rules of regulation has successfully made the games conducted in a fair manner. People used to think that these two appealing games could only be participated by people with certain body weight, little did they know that the only things that will be taken into consideration in these game are how heavy the shots and discs are ;which determine which category you are in, and how far you could throw them.

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OUR TRAINING
We had choose to do a control shot put and discus training session due to the weather on that particular day. Our training was started with two round of Blip test and the result will recorded. After done with that, they proceed to the station shot put training. First we give the explanation about shot put and continue with training. Lastly we play a mini shot put game. After finish our shot put, we continue with discus throwing. Start with explanations and training. We include here our result for the shot put training we had done in Diagram 1. No 1. 2. 3. 4. 5. 6. 7. 8. 9. 10 11 12 13 14 Name Farhan Shafie Amir Ryn Ariff Fizral Amelia Nabila Wani Amira syida ferwina Anis shira Trial 1/m 5.20 4.80 5.15 7.00 7.40 6.80 4.70 2.00 4.00 3.00 3.10 3.00 Trial 2/m 5.60 5.40 7.13 3.94 4.15 3.50 3.45 Trial 3/m 5.70 6.30 5.50 7.80 6.80 4.10 2.90 3.97 3.60 3.45 3.86 2.90

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Appendix

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References 1. Knicker, A. (1997) Biomechanical Analysis Of The Throwing Events. In: Bruggemann, D. Et Al. (1997) Biomechanical Research Project Athens 1997, Final Report. Oxford, Meyer And Meyer Sport 2. Bartonietz, K. & Bartonietz, A. (1995) The Throwing Events At The World Championships In Athletics 1995, Goteborg - Technique Of The World's Best Athletes, Part 1:Shot Pit And Hammer Throw. New Studies In Athletics, 10 (4), Pp. 43-63 3. Http://Www.Nationalthrowscoachesassociation.Com/Shotput.Htm 4. Http://Www.Nationalthrowscoachesassociation.Com/Discus_Throw.Htm 5. Http://Www.Brianmac.Co.Uk/Shot/ 6. Http://Www.Livestrong.Com/Article/166076-Rules-For-Discus-Throwing/ 7. Derse, E.; Hansen, J.; Orourke, T. Et Al. (2012). Track And Field Coaching Manual. La84 8. Foundation: Los Angeles Judge, W. & Young, M. (2011). The Shot Put Handbook. Coaches Choice: Usa 9. Mark Harsha ( 2012). Basic Technique For The Shot Put Received From Http://Www.Nationalthrowscoachesassociation.Com/Basic_Technique_For_The_Shot_P ut.Htm 10. Modul Latihan Sukan Untuk Guru Penasihat Kelab Sukan Sekolah, Sukan Olahraga, Sekolah Menengah Received From Http://Web.Moe.Gov.My/Bsukan/V2/Images/Stories/Pdf/Olahragasm.Pdf 11. A. Stasjuk, Russia ( 2012 ).General And Specific Exercises For The Shot Put Received From By Http://Www.Coachkrall.Com/Articles/Shot/Shotexercises.Pdf 12. Shot Put-Basics For Little Athletics Received From Http://Www.Goldengrovelac.Org.Au/Forms/Shotputbasics.Pdf

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