Discus Pre Throw and Throw Progression

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Presentation transcript:

Discus Pre Throw and Throw Progression Designed by Brian Gawne All rights reserved

I N D E X SL-2 Walls SL-3 Georgia Walks SL-4 Twirls SL-5 Line spins – cross over SL-6 360 tap arounds SL-7 360 Toe spins SL-8 Flamage SL-9 Walk in wheels SL- 10 Hand flicks SL- 11 & 12 Bowling SL-13 Vertical Throws SL- 14 European throws SL-15 Post ups SL-16 Throw over (force blocks) SL-17 Regular Power throw SL-18 Split Jumps SL-19 One legged release – “C” curve SL-20 Whirls SL-21 Pop Ups SL- 22 T steps SL-23 South Africans SL- 24 180 ½ turns SL-25 225 ¾ turns SL- 26 270 full turns SL- 27 Ball kicks I N D E X

Walls Return to INDEX

Georgia drill TWIST both toes STEP STEP STEP & repeat TWIST both toes Return to INDEX

Return to INDEX Twirls-Line spins TURN HEEL OUT TURN HEEL TURN IN IN STEP Twirls-Line spins STEP TURN IN TURN HEEL OUT TURN HEEL IN TURN OUT TURN IN STEP STEP Return to INDEX

Return to INDEX TURN IN TURN OUT TURN OUT STEP STEP Twirls-Line spins –CROSS OVER TURN IN STEP STEP Return to INDEX

Tap downs – 360 degrees TAP TAP TAP TAP Return to INDEX

Toe Spins – 360 degrees Return to INDEX

Flamage Return to INDEX

Step down semi stationary Wheels Rock back onto post leg, then down and wheel Return to INDEX

Hand Flicks Hand Position Slight toss up-rotate discus and catch when it comes down. Repeat. Discus comes off index finger/middle Return to INDEX

Bowling another view Return to INDEX

Bowling Return to INDEX

Vertical Throws Return to INDEX

European Power positions NO SWITCHING FEET Return to INDEX

Post ups Return to INDEX

Step over with “blue foot” Throw over and step Normal foot work, Reverse “7” Forced block Step over with “blue foot”

SINGLE LEG RELEASES C-CURVE RELEASE POWER POSITION LEG IN AIR

START POSITION SPLIT JUMPS

Throw off double support, then switch in follow through. Regular Power positions Throw off double support, then switch in follow through. Return to INDEX

Whirls Rock back onto post leg, then down and wheel Rock back onto post leg, then down and wheel Return to INDEX

Flamage-land in power position Pop - Ups Flamage-land in power position stretch Return to INDEX

Pop - Ups Flamage stretch Return to INDEX

T Steps stretch

Flamage-land in power position South Africans stretch Push off big toe

180 turns / half turns Flamage to power position Ankle out Ankle in Push off toe Return to INDEX

225 drill-drop right foot backwards to 225 degrees Flamage to power position Ankle out Ankle in Push off toe

270 drill-drop right foot backwards to 270 degrees Flamage to power position Ankle out Ankle in Push off toe Return to INDEX

Ball Kicks Flamage to power position Ankle out Ankle in Push off toe Flamage to power position Return to INDEX