The advancement of the discus thrower’s technique is a process that takes time to develop and refine. Some important technical principles that can help the coach and the athlete breakdown the discus in several different ways are outlined. The whole body must work together to develop rhythm and a pattern that best suits each individual.
For this article, the discus throw is separated into
four phases plus a coaching progression. Each phase of the throw is broken down
into an overview, lower body and upper body followed by drills to assist the
thrower. For positioning, 12 o’clock is used as the back of the
circle.
All-American
Jeremy Allen
Overview: The start and the wind up are critical to set up the throw. The wind up is very individualistic, but for the beginner, the simpler the better. One to two winds are enough to establish a rhythm to start the throw.
Lower Body: The athlete should line up straddling the centerline in the back of the circle. Then, move into a ½ half-squat position, with the feet flat and the weight evenly distributed. For beginners, both legs should remain flat for stability and balance. The thrower should have even weight distribution or slightly more weight on the left side with little weight transfer from left to right during the wind.
Upper Body: The upper body should be leaning forward slightly with the chest over the knees. The right arm should be at the side of the athlete, to begin the wind, the right arm moves toward the left side, between the hip and the shoulder. The discus is brought back to the right side and is locked out behind the hip.
The left arm aids in the wind by catching the discus as it moves to the left side. The left arm should be long and straight at shoulder height over the left knee as the athlete prepares to start the turn. The left arm should remain at shoulder level and work with the left knee as a unit during the wind up and set up.
Drills:
Repeat wind-ups: The thrower practices the winding motion, resets and repeats the motion. The athlete needs to learn how to properly set up the start of the throw. This drill is works on the whole winding motion, not just winding again and again; it prepares the athlete for the next phase of the throw.
Overview: The right foot sweeps past the left side of the body and leads the throw. The left side will remain as one unit and keep the body on balance. The shoulders do not rotate toward the front of the circle (hold the 9 o’clock/South African position) until the athlete is ready to sprint to the middle.
Individual differences dictate the spacing between the thighs out of the back of the circle, a quicker athlete may want to keep the feet tighter and the taller athlete may go with a wider right leg.
Lower Body: After the wind up, the throw is initiated with a shift in the weight to the left side and the right foot pushing off and leading the throw. At the 9 o’clock position the right foot will lead the throw, followed by the knee, then the hip. The right toe should clear past the left foot before the athlete starts the sprint to the middle. The left leg should stay low and flexed, ready to push off toward the front of the circle.
Some advanced athletes raise the right knee as it enters the middle of the circle; this can help speed up the throw if executed properly.
Upper Body: The discus remains behind the hip, the left arm should stay long and remain at shoulder level.
Drills:
Step-outs: The athlete completes a wind and steps out with the right leg, tapping it on the ground at the 9 o’clock position (South African position). The left side should point at 9 o’clock with the shoulders level, the left leg will support most of the body weight (90%+).
Turn to the middle: The athlete executes the first half of the throw, but the left leg remains in the back of the circle. The shoulders face the center of the sector (6 o’clock) and the right foot lands at 3 o’clock near the middle of the circle.
Overview: The main focus of this phase is to set up a good throwing position and increase the speed of the throw. The rhythm of the throw is slow to fast; the tempo of the throw is increased at this point.
Lower Body: The right foot leads the sprint to the middle. The sprint is from the right foot, knee and hip. As the right foot makes contact, it should land just past the centerline and land between 1 o’clock and 3 o’clock.
The left leg is flexed and actively pushing from the back of the circle to set up the power position. An active left leg helps to speed up the lower body. If this is executed properly, there will be a non-support phase and when the right foot makes contact the left leg should be near the 9 o’clock position.
Also, keeping the left knee close to the right knee as it drives to the front increases the leg speed and creates even more torque.
Upper Body: To create torque, the upper body should stay square to the center of the sector as long as possible to enhance the separation of the upper and lower body.
The motion of the throw creates the orbit, but a slight upward movement of the right arm upward can improve a high point as the athlete sprints to the middle, however this movement is very advanced.
Drills:
Tap and go: The thrower performs a step out, then works on sprinting from the 9 o’clock position, landing in the power position. The drill should simulate the actual body position in the full throw, keeping very little weight on the right leg on the step out.
Turn to power position: The athlete executes the initial throwing motion, landing in the power position. The emphasis is on balance and landing in a good throwing position with most of the body weight over the right leg.
After this is mastered, the thrower can work on the same drill with the added step of keeping the hips and legs turning to the front in one motion while the discus stays back.
Tap and go with lift: This is similar to the tap and go but the athlete works on driving upward with the right knee and the athletes try to have both feet land at the same time in the power position. This drill is good for athletes with a slow left leg and helps develop the proper power position and timing.
Overview: The discus thrower feels a long and powerful pull on the discus as the legs turn and lift during the execution of the throw.
If the athlete throws with a reverse, the right foot should land flat after throw is completed with the head/shoulders staying down until balance is gained.
Lower Body: After the right leg makes contact just past the middle of the circle it must continue to turn, the left leg snaps down to the front of the circle. The athlete should keep most of the body weight on the right foot until the release. The left leg remains slightly bent until the athlete is ready to release the implement. The legs will lock out and drive upward just prior to the release of the discus.
Upper Body: The shoulders are back and over the right leg as it turns. Since the hips lead the throw, the upper body is waiting to strike. As the legs turn the left arm opens up and stretches high across the chest.
When the thrower is ready to finish the throw, the chest and head drive upward with the legs. The chest is driven up to meet the left arm, which is now pulling in for the block. The right arm extends out and executes the discus throw.
Drills:
Standing Barbell throws: Throws with heavy and light objects are good for all discus throwers. For beginners, it can teach the proper throwing motion and the advance throwers can use bars and balls for strength and speed development.
COACHING
PROGRESSION
It is best to start with the discus throwing movement, from the back of the circle to the front and actual throwing from the front of the circle to the back. With this method the athlete learns to throw and as well as how the technique is formed.
Most drills and throws are done without a reverse to establish proper technique. As the season progresses, reverse throws are incorporated but no reverse throws are used during all phases of training. A basic throwing progression is outlined below.
1. No discus (winding and set up drills)
2. Light barbells/cones---no reverse (all drills, stands, ½ turns)
3. Light/standard discus---no reverse (stands, ½ turns, slow full throws, full throws)
4. Standard discus---reverse (½ turns, ¾ turns, full throws)
5. Heavy/standard/light discus---reverse (full throws)