Teaching the Discus
1. Holding the Discus
· = Place palm flat on the discus with the first knuckle over the edge of the discus.
· = Index finger should bisect the discus.
· = Place slight pressure on the discus with thu= mb.
· = Let the arm hand down and swing the arm arou= nd at different angels to allow the beginner to feel that centrifugal force wi= ll keep the discus in the hand.
2. Bowling the Discus:
· = This will teach proper release of the discus= off the index finger.
· = Bowl the discus along the ground. The discus should spin forward out of the hand in a "clock wise" mann= er.
· = Modify the bowling action by having the thro= wer flip the discus in the air.
· = Finish with swings to build confidence that = the discus will stay in the hand.
3. Standing Throws:
· = Left shoulder facing the direction of the th= row.
· = Start with the discus in front on the left shoulder on the left hand. Swing.
· = Pivot the right foot hard, turning the right heel out while pushing the right hip to the front.
· = Emphasize that the center of gravity stays o= ver the right foot.
4. Sink and Sling:=
· = Feet together with the weight on the right f= oot while holding the discus at the side.
· = Sink down on the right leg, slide the left f= oot back about 24", lean forward and throw the discus back to shoulder lev= el.
· = When the discus reaches the "top",= the right foot pivots hard turning the right hip to the front, pulling the disc= us in a wide arc at shoulder level.
· = The discus should be released without revers= ing the feet.
· = Attempt to keep the center of mass over the right foot throughout the whole turn.
· = At the time of release, the chest, hip, knees and toes face to the front.
5. The 1 1/4 Turn:=
· = Stand at the rear of the circle and sideways= to direction of the throw. Feet should be comfortably apart and knees slightly flexed.
· = Transfer weight to the left foot, pivot, and make a running sprint across the circle to land in a good throwing position= .
· = Teach this as a "whole" action.&nb= sp; Stress rhythmic acceleration across the circle.
6. The Full Throw:=
· = The athlete stands at the rear of the circle, facing away from the direction of the throw.
· = Start in a balanced position and shift the weight to the left in order to initiate the turn.
· = At the same time the weight is shifted to the left, the right foot must be picked up and swept around to the middle of th= e circle.
· = Steps to achieve this:
o Walk through the turn.
o Walk through while emphasizing balance on the left leg at the back and on the right leg in the middle.
o As above, but with knees flexed.
o Gradually add speed.
Discus Training Drills
1= . 90 Degree Drill. Move the right foot and leg 90 degrees, place = it down, move to 180 degrees, place it down. The next 90 degrees will fi= nd the thrower in the center of the circle. Now move the left foot 90 degrees, then the right again, and that is the power position.
2= . Wheels:
· Right foot in center of the circle pointing = in the direction of the throw, right knee bent and heel is off the ground.
· Left arm reaching to front below the shoulder height with the right arm holding the discus in front of the body.
· Swing right arm back, as the discus reaches = the farthest point behind the body, begin the push from the left foot.
· Maintain the angles of the right leg and foo= t.
· Push from the left foot to make the hips move atop the right leg.
· Continue movements over the right leg by mov= ing right hip in direction of throw.
· Left knee "tucks" in behind the ri= ght knee.
· Feel left foot move beyond right lower leg.<= /p>
· "Wheel" left foot for a heel-toe relationship.
3= . South African Drill. Discus is carried in front with the wrist bent for support. Begin with the right leg behind the left, and pivot into= the power position, and finish with a throw. Walk forward, doing continuo= us reps. The next progression is to run into it. This drill can al= so be used before the 1 1/4 turn drill in the teaching progression.
4= . Other Implements. Such as traffic cones, small bars, etc. Th= ese can be thrown while delaying the upper body as much as possible to really f= eel the "hip pop", so critical to a throw.
5= . Weight Shift at Beginning. Practice this by swinging the discus all= the way back with weight on the right leg, then swing to the left with weight on the left leg. Throwers will squat a little in the middle of the swing= .
6= . Without the Discus. Stand facing the throwing direction. Drive= , as in the South African drill, and then attempt to have the feet land in a pow= er position at the same time.