DISCUS PROGRESSION KENNETH BROWNER CARMEL HIGH SCHOOL kbrownerccs
DISCUS PROGRESSION KENNETH BROWNER CARMEL HIGH SCHOOL kbrowner@ccs. k 12. in. us
DISCUS TEACHING PROGRESSION • Holding the Discus • Palm flat with first knuckle over the edge • Wrist straight with thumb applying slight pressure • Index finger bisects discus (will vary due to size of hand) • Wind-Up • Right foot flat • Keep discus away from your body • Important to have a good release (stabilizes discus)
STANDING THROWS • Left shoulder facing direction of the throw • Initiate preliminary swings using the body not the arm (rhythm) • FOOT PLACEMENT: HEEL TO TOE • LONG LEFT ARM • ACCELERATE THE RIGHT/TURN RIGHT KNEE • BLOCK • EFFICIENT DELIVERY
THE TRANSITION • LOAD THE LEFT (pivot 90 -120 degrees or 8: 00 -9: 00) • STAY IN RHYTHM/STAY VERTICAL • KEEP LEFT SIDE LONG AND IN ALIGNMENT (left elbow over left knee) • LEFT FOOT INITIATES • RIGHT LEG SWEEP LED BY HEEL (Turk “inside of thigh”)
THE TURN • RIGHT FOOT LANDS ANYWHERE BETWEEN 12: 00 – 3: 00 • STAY TORQUED UP (discus back) • CONCENTRATE ON LINEAR SPRINT TO MIDDLE • BIG CIRCLE/LITTLE CIRCLE (Merv Kemp) • Big circle with right leg – Little circle with right foot • KNEE TO KNEE/STEP OVER CALF/SHOOT YOUR LEFT LEG! • STAY WRAPPED (Turk) LEFT ARM AND DISCUS BACK • GROUND THE LEFT FOOT QUICKLY (6 inches from center line)
THE DELIVERY • FOCUS ON HIPS, LEGS AND FEET STAYING AHEAD OF THE DISCUS • HIPS DRIVE AROUND THEN UP/ACCELERATE • KEEP DISCUS ON HORIZONTAL PLANE (Away from body) • BLOCK LEFT SIDE (left foot, leg & arm) • GET VERTICAL/ON BALLS OF FEET/GROUND REACTION
THE REVERSE • RESULT OF ROTATING FORCES • GENERALLY NOT TAUGHT
DRILLS • PHANTOM/SHADOW TURNS (Hands on Hips/Training ball) • CLOCK DRILLS • SOUTH AFRICAN • NON-REVERSE STANDING THROW (strike and watch it hit the ground) • WALKING TURNS • BARBELL ON SHOULDERS • BOWLING • LINE TURNS • CONE THROWS
COMMON FAULTS • COCKED WRIST/THUMB UP • TOO MANY PRELIMINARY SWINGS • DROPPING SHOULDER INTO INITIAL TURN • LEFT FOOT NEVER CROSSES AXIS OR GROUNDS IT LATE • SCOOPS DISCUS/TOO CLOSE TO BODY
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