Discus Training for Discus Training for the HS Throwerthe HS Thrower

Tim RussellTim Russell

University of South Dakota University of South Dakota

Track & FieldTrack & Field

Dynamic Stretches & Mobility Dynamic Stretches & Mobility ExercisesExercises

Warm-ups that are structured around Warm-ups that are structured around sport specific movement better sport specific movement better prepare for activity while preventing prepare for activity while preventing injuryinjury

During all stretching breath easily During all stretching breath easily while performingwhile performing

Joint RotationsJoint Rotations

Start SimpleStart Simple– Fingers, Wrists, Elbows (flex, extend, Fingers, Wrists, Elbows (flex, extend,

rotate)rotate)– Neck: lateral flexion (left ear-left Neck: lateral flexion (left ear-left

shoulder, etc. also clockwise, counter shoulder, etc. also clockwise, counter clockwise rotations)clockwise rotations)

– Shoulders (follow circular path both Shoulders (follow circular path both ways)ways)

Get good Base StretchGet good Base Stretch

Partner StretchingPartner Stretching– QuadsQuads– HamstringsHamstrings– ChestChest

Hurdler StretchHurdler Stretch ButterflyButterfly Back (knee over look backs)Back (knee over look backs)

Joint RotationsJoint RotationsHIP/TORSO!!HIP/TORSO!!

Side Bends (trunk to side, push away Side Bends (trunk to side, push away from hips)from hips)

Trunk Twists (simulating wind in Trunk Twists (simulating wind in throw, both ways)throw, both ways)

Hip Flexor StretchHip Flexor Stretch Laying on Back, Dynamic Cross-Laying on Back, Dynamic Cross-

over'sover's

DynamicsDynamics

All Done Explosively!All Done Explosively! High KneesHigh Knees Butt-kicks (heal to butt, quad stretch)Butt-kicks (heal to butt, quad stretch) Athletic Shuffle w/ arm swing (loosens Athletic Shuffle w/ arm swing (loosens

legs/shoulders)legs/shoulders) Carioca's (work on hard outside leg drive Carioca's (work on hard outside leg drive

that emulates hard right discus leg)that emulates hard right discus leg) Walking Lunges, make sure torso also Walking Lunges, make sure torso also

faces which leg is moving. *may also use faces which leg is moving. *may also use in workouts with plate in weight room*in workouts with plate in weight room*

Throwing PrinciplesThrowing Principles Speed, Angle, Height of ReleaseSpeed, Angle, Height of Release The goal of the thrower is to exert the The goal of the thrower is to exert the

forces of the entire body over the greatest forces of the entire body over the greatest distance possible, and for the longest period distance possible, and for the longest period of time. of time.

Summation of forces (all movts contribute)Summation of forces (all movts contribute) general rule: there is more horizontal drive general rule: there is more horizontal drive

than lift in the preliminary movements; in than lift in the preliminary movements; in the delivery there is more lift than drive. the delivery there is more lift than drive. The athlete has to master a balance The athlete has to master a balance between the two while applying forces in between the two while applying forces in the proper direction. the proper direction.

The GripThe Grip

11stst half of discus in front of index half of discus in front of index fingerfinger

The centrifugal force during the The centrifugal force during the rotation will keep the implement in rotation will keep the implement in your had *drive this point in to your had *drive this point in to younger throwers*younger throwers*

ProgressionProgression

Stand throwsStand throws Stand throws-with step inStand throws-with step in WheelsWheels Modified-South AfricanModified-South African Full ThrowFull Throw

Stand Throws/Power ThrowsStand Throws/Power Throws

No Reverse!!No Reverse!! Beginning thrower: work on release Beginning thrower: work on release

of disc, remember tighter the spin of disc, remember tighter the spin the farther the implement will flythe farther the implement will fly

Stand Throw with Step InStand Throw with Step In

Similar to standing throwSimilar to standing throw Right foot moves as body weight Right foot moves as body weight

switches to left foot.switches to left foot. Stay on Right as long as possible, Stay on Right as long as possible,

don’t have athlete just switch, make don’t have athlete just switch, make them feel the weight shiftthem feel the weight shift

WheelsWheels

PARAMOUNT! This is the part of throw PARAMOUNT! This is the part of throw where the throw is made, creating where the throw is made, creating velocity to discus. velocity to discus.

Right foot @ 3 o’clock, shoulders Right foot @ 3 o’clock, shoulders facing sector, weight on rightfacing sector, weight on right

Quick left step brings you into throwQuick left step brings you into throw Key for athlete: “Set discus up on Key for athlete: “Set discus up on

shelf, and quick linear movement of shelf, and quick linear movement of left”left”

Modified South AfricanModified South African

1/41/4thth turn, (keep wide right), light turn, (keep wide right), light step to right footstep to right foot

Here athlete is in South African Here athlete is in South African PositionPosition

Drive/Sprint to Middle to attack Drive/Sprint to Middle to attack power positionpower position

Full ThrowFull Throw

Incorporate all sectional phases into Incorporate all sectional phases into one seamless throw from front to one seamless throw from front to back.back.

In Back of RingIn Back of Ring

Thrower Must Be Comfortable!!!Thrower Must Be Comfortable!!! RelaxRelax POSITION & CONTROL…. Not Speed!POSITION & CONTROL…. Not Speed!

– Slow enough Coach? NO go slower in Slow enough Coach? NO go slower in the back!the back!

– Right Head- looking right, keeping focal Right Head- looking right, keeping focal point to not lead with left shoulder or point to not lead with left shoulder or headhead

Back of Ring (Mac Wilkins, Back of Ring (Mac Wilkins, Wolfgang Schmidt)Wolfgang Schmidt)

Middle of RingMiddle of Ring

Most ImportantMost Important Ties whole throw togetherTies whole throw together Keep right foot moving, never on Keep right foot moving, never on

healheal Think- “Squash the bug”Think- “Squash the bug” A slow choppy middle will ruin a A slow choppy middle will ruin a

great throwgreat throw Keep Discus up reaching “High point”Keep Discus up reaching “High point”

Front of RingFront of Ring

Big ChestBig Chest Don’t pull off with left head shoulderDon’t pull off with left head shoulder Don’t break, keep right hip “popped Don’t break, keep right hip “popped

up”up” Right hip and legs should lead Right hip and legs should lead

thrower to this position.thrower to this position.

 

Key PointsKey Points Rhythm Rhythm

– Slow to Fast, Long to short (oonnnne, two three)Slow to Fast, Long to short (oonnnne, two three) Young throwers= One windYoung throwers= One wind Stay on Balls of FeetStay on Balls of Feet Gradually Progress ThrowerGradually Progress Thrower

– (Work from front to back, locking in positions)(Work from front to back, locking in positions) Target Throwing Target Throwing

– (middle to left sector)(middle to left sector) Athleticism- Athleticism-

– (sprints, plyo’s, cone/hurdle drills, med ball)(sprints, plyo’s, cone/hurdle drills, med ball)– Great to develop quickness, mobility, power, Great to develop quickness, mobility, power,

coordination)coordination) Quality Practice Vs. Quantity PracticeQuality Practice Vs. Quantity Practice

More Key pointsMore Key points

Get off the left in back of ringGet off the left in back of ring Wide Right, to sprint (cut circle)Wide Right, to sprint (cut circle) Lead inside right legLead inside right leg Keep discus backKeep discus back

– Creates LONG pullCreates LONG pull

Casey Malone- Speed in Casey Malone- Speed in back?back?

TroubleshootingTroubleshooting

Thrower falling out left side of ring- (most Thrower falling out left side of ring- (most common)– throws go out to rightcommon)– throws go out to right– Left arm/head pull, center of gravity not over Left arm/head pull, center of gravity not over

left and vertical axis tilted to 3 o'clockleft and vertical axis tilted to 3 o'clock– Work on balance on left, (360’s, 7’s) get feelWork on balance on left, (360’s, 7’s) get feel

Throwing from “bucket”Throwing from “bucket”– Over rotating, staying on left too longOver rotating, staying on left too long– Keep right moving to keep from openingKeep right moving to keep from opening

Thanks… & Throw Far!Thanks… & Throw Far!

Questions???Questions???