Discus Technique for Beginners to Advanced HS Throwers

Discus Technique for Beginners to Advanced HS Throwers By: Jessica Sommerfeld Eastern Illinois University Assistant Head. Track and Field Coach Throwing Events Coordinator

Purpose of the Rotation n Develop Maximum momentum or kinetic energy that will be transferred to the discus

Six Principles of Throwing n n Involve the Whole Body Achieve a Summation of Forces Each lever must move faster than the previous n Faster in the direction of the throw n Larger slower muscles first; smaller faster last n Most effective throw=proper sequence & most simultaneous muscle actions n

Six Principles of Throwing n Achieve a Long Range of Motion n n Greatest amount of force is applied ONLY when both feet are on the ground Apply Force in the Direction of the Throw Drive the disc directly in line with release angle n Release Angle: 34 – 40 degrees n All things being equal the thrower who can apply force in the direction of the throw longest will be the most effective thrower n

Six Principles of Throwing n Weight Transfer Using mass to accelerate the implement n Torque n As weight transfers there is a simultaneous unwinding of the upper body n The block accelerates the right side n n Center of Gravity Over Base n Heel-Toe Alignment, so BALANCE is achieved

Three Biomechanical Keys n n n Angle of Release Height of Release Speed of Release All things being equal (size, speed, power, etc…) the athlete with the best biomechanics will win.

Grip & Release Basics n n n Grips Palm Down Squeeze discus out Off the Index Finger Clockwise spin Angle of Release = 34 - 40 degrees

Release Drills n Arm Swings/Figure 8 n n n Finger Rolls/Tosses Bowling n n n Centrifugal force Proper hand alignment Squeeze discus out Power throws (kneeling, light standing, etc)

Power Position Basics n n n Heel-Toe Alignment/ Shoulder Width Ball of Right Foot Weight Distribution Knee Flexion Torque Position n Body Alignment Discus on shelf & Behind Butt Loose Left Arm

Keys to the Power Throw n n Exaggerate the Legs/Hips Sequence: Hips, Legs, Arms n n n Right Foot Big muscles to little muscles Legs = 70% of distance

Keys to the Power Throw n Transfer Weight: Right to Left n n Hips move forward Extension of the legs Turn Both Feet Sweep the Left arm out and around n n Block timing Disc acceleration

Power Position Drill Sequence n Hip Pop drill w/ and w/o apparatus n n Add arms Cone Throwing Concentrate on throw n Indoors n Long Pull n

Right Foot Basics n n Facing the throwing direction Heel-Toe Alignment Ball of Right Foot/Weight Distribution Torque Position n n Body Alignment Focal Points Discus behind butt on shelf Left arm long and loose

Keys to the Right Foot Throw n n Balance Left Leg Sweep/Sneak n n Torque Position n n Click Heel/Clap Knees Focal Points Pull n n Left foot trigger Left Arm Block

Right Foot Drill Sequence n n Right Foot (RF) Drill Continuous RF Drill w/ and w/o hands Broomstick Throws w/ and w/o reverse

Powell Basics n n Backward “ 7” Alignment Heel-Toe Alignment Ball of Left Foot/Weight Distribution Torque Position

Keys to the Powell n n n Balance Torque position with discus on shelf Focal Points n n Drive down backward “ 7” Push off Left ankle at 1 -3 o’clock n Wide Right Leg Drive n n n Right Inner-Thigh Push Right Foot dorsi-flexed

Powell Drill Sequence n Walking Turns Step with Left n Step with Right underneath body n Pivot n Walk two steps and continue n n Rap & Rhythm Powell down a line n Lateral hop with weight transfer to the left leg n Continue with a Powell n n Throws w/ and w/o Reverse

Full Throw Basics n n Face back of the ring straddling mid-line Feet Shoulder width apart Weight on Left n Fat Horse n n Knees Bent ~100 -110 deg. n n Weight on Left Torque Position Wind-up: Rhythm and Long Acceleration path n Head: Center of the Body n

Keys to the Full Throw n n n Balance is Key Pivot on Left Foot until facing 3 o’clock Right moves after Left Foot reaches 3 o’clock n n n Fat-Horse Wide-Low Arc Dorsi-Flexion Keep Upper Body back-discus on shelf Drive and sprint across ring

Full Throw Drill Sequence n n n 180 Degree Turns 270 Degree Turns 360 Degree Turns Full Throw with slight stop at Powell Full Throws w/ and w/o Reverse