Throws: Shot Put Jog 400m Stretch (lower back, arms, legs) I can show you the stretches... Throw shot put back over head 5x Throw shot put forward 3x Standing throw 50% effort! x2 Full glide 75% effort! 2x (max!) RELAX and THROW FAR! Discus Jog 400m Stretch (lower back, arms, legs) I can show you the stretches... 3 easy "flicks" with discus. (not from circle... somewhere out in the field!) Standing throw 50% effort! x2 Full turn (or half turn depending on skill level) 75% effort! x2 RELAX and THROW FAR Hammer Jog 400m Stretch (lower back, arms, legs) I can show you the stretches... 1-2 easy "releases" (from circle to avoid scaring anyone!) Single turn and release 50% effort! x2 max Full turns (depending on skill level) 75% effort! x2 max RELAX and THROW FAR Jumps: Long Jump (start about thirty minutes before event!!!) Jog 400m Stretch (lower back, legs) I can show you the stretches... 2 x 30m strides 1 x 30m acceleration Stretch (lower back, legs) I can show you the stretches... place mark on your known distance 1-2 "run through" to adjust mark (with a spotter watching the board!) 1-2 (MAXIMUM!) full jumps at half to three quarter effort. RELAX and JUMP FAR! Triple Jump Jog 400m Stretch (lower back, legs) I can show you the stretches... 2 x 30m strides 3 cycle bounds left 3 cycle bound right... half speed x2 6-10 paces regular bound half speed x2 1 x 30m acceleration Stretch (lower back, legs) I can show you the stretches... place mark on your known distance 1-2 "run through" to adjust mark (with a spotter watching the board!) 1-2 full jumps at half to three quarter effort. RELAX and JUMP FAR!
