Day 3 Test- Forward and Backward Throws, Standing Long Jump

Day 3 of my tests was fairly impressive... I don't know whether it was due to me not being aware of my previous accomplishments in the given test exercises but I was somewhat pleased with the result.

Training started off with a typical warm up, three laps at a mediocre paste just to get the heart pumping and maintain a warm body temperature throughout the test. We followed up with some hand and leg coordination exercises and a nice stretch for safety.

Forward and backward throws consist of basically throwing the shot (I was assigned 5k) from a deep squatting position into the air both forward and over the head respectively. It is not an exercise I fancy doing very often but it is very much required as a shot putter for strengthening the shoulders, and we also do the exercise prior to competing for warming up the shoulder.

In the forward throw, I threw exactly 15 metres flat whilst in the backward throw, I threw 16.56 metres. I was required to throw exactly 1 meter above the forward throw, in the backward throw but I successfuly passed the one meter difference. In the standing long jump, I jumped 2.56 meters which isn't particularly spectacular but is an Okay distance... at least for now.

These results I am pleased with but particulalry the backward throw because I had some serious problems performing that throw and gaining distance from it. I am pleased with day 3... patiently waiting for day 4's arrival!!