Okay I throw shotput on track and I suck. To be an average thrower typically a guy will throw 30ft with a 12lb shot and i only through 22, 24 at best. To throw its mainly leg muscles although are muslces are extremely important as well. This year i would like to atleast improve and become close to average. Over the last 3 years of throwing I have not improved at all and feel it is because of my muscle mass. Without exercise equipment at all, what are the fastest and most efficient ways to build leg and arm strength?
I dont know which muscles you intended to mention besides your leg muscles, and I dont know much about shotputting.
I have learned through martial arts that all movements start from the center, out, then back to the center. The coiling(potential energy) and uncoiling (knetic energy) of the abdominals is where you get the force behind a punch, a thrust, or a push.
Sit in a chair and use a broomstick or other long pole on your shoulders and extend your arms to grab it. Use your waist ONLY to turn the stick left and right at 90 degrees, or as far as you can go. 10 minues a day.
Squats, 10 total....at least 30 seconds each squat with legs shoulder width, never lowering more than knee height
Lunges....use 8-10lbs weights to do at least 30 lunges
Thanx i'll try some of the stuff although i will prob fall over 1000 times. There is a weight room available at some practices but this is what i wanna do on my own. My school pays no attention the winter track team so we run outside in the snow, occasionally go to the weight room (once a week other teams use it the rest of the time) and only get to practice in side where we can actually throw about once or twice a week.
Okay so that balance thing isn't working... what are some good ways to improve balance so i can do the appropriate exercises.
Also focus on one spot while doing the movement....