The Off-Season for Shot Put and Discus Throwers

The off-season is a crucial part of any sport, but it is especially critical for the shot put and discus. New Jersey track and field is in-season starting as early as December and goes through mid-June. That is a long time! An effective off-season can level up an athlete's technique in the circle, strength in the weight room, and their overall athleticism to attack the NJ high school season.

What should an off-season include?

A competitive season is very taxing physically and mentally, which is the reason a short break is important at the conclusion of it. My recommendations for serious shot put and discus throwers would be to ideally throw 4-5 days a week when they are ready to start their next season's preparations after having some time off from the prior season. One can double up these sessions starting with the shot, then the discus after, or vice versa. Drill work is essential year-round, but especially significant in the off-season. Athletes need to improve their muscle memory through repetition to enhance their technique. The Summer and Fall is the time to make any serious changes and improvements, since there are no meets coming in the immediate future.

The combination of lots of drills (with and without the implement, repetitive drills, partial drills) and lots of throwing can help stimulate these changes. I want my athletes showing up to the winter season ready to go! Their teammates and competitors should be left wondering how they got so good. It is because they trained diligently and consistently during the off-season. The off-season is as critical as in-season and I'd even argue it is more important because it is the only time you can train for months on end without having to be in competition shape.

I'd also suggest lifting 3-4 days a week. Exact days and splits will depend on time, schedule, other activities, etc. This is the time to push the weights and level up your athleticism, strength levels, explosiveness, mobility, and prepare you for a long season of competition. Usually, the lifting at this time is the most taxing and exhausting. If you don't know how to do the olympic lifts, then this would be the time to learn them when you have the time. This would also be a great time to evaluate if adding any bodyweight would be beneficial. For many athletes, it would be. However, this depends on many factors. That being said, the off-season is the time we want to work on this rather than changing your body composition as a big meet is right around the corner in-season.

If the off-season is the time to hang out and throw once every few weeks to 'remember' how to throw, I will guarantee that you will not show up in December with your teammates and competitors asking how you got so good. Instead, you will be asking your teammates and competitors how they got so good.

Stop waiting and get to work. It is amazing how much progress someone can make with consistency and a relentless attitude.