Discus Training for the HS Thrower Tim Russell University of South Dakota Track & Field

Dynamic Stretches & Mobility Exercises Warm-ups that are structured around sport specific movement better prepare for activity while preventing injury Warm-ups that are structured around sport specific movement better prepare for activity while preventing injury During all stretching breath easily while performing During all stretching breath easily while performing

Joint Rotations Start Simple Start Simple –Fingers, Wrists, Elbows (flex, extend, rotate) –Neck: lateral flexion (left ear-left shoulder, etc. also clockwise, counter clockwise rotations) –Shoulders (follow circular path both ways)

Get good Base Stretch Partner Stretching Partner Stretching –Quads –Hamstrings –Chest Hurdler Stretch Hurdler Stretch Butterfly Butterfly Back (knee over look backs) Back (knee over look backs)

Joint Rotations HIP/TORSO!! Side Bends (trunk to side, push away from hips) Side Bends (trunk to side, push away from hips) Trunk Twists (simulating wind in throw, both ways) Trunk Twists (simulating wind in throw, both ways) Hip Flexor Stretch Hip Flexor Stretch Laying on Back, Dynamic Cross-over's Laying on Back, Dynamic Cross-over's

Dynamics All Done Explosively! All Done Explosively! High Knees High Knees Butt-kicks (heal to butt, quad stretch) Butt-kicks (heal to butt, quad stretch) Athletic Shuffle w/ arm swing (loosens legs/shoulders) Athletic Shuffle w/ arm swing (loosens legs/shoulders) Carioca's (work on hard outside leg drive that emulates hard right discus leg) Carioca's (work on hard outside leg drive that emulates hard right discus leg) Walking Lunges, make sure torso also faces which leg is moving. *may also use in workouts with plate in weight room* Walking Lunges, make sure torso also faces which leg is moving. *may also use in workouts with plate in weight room*

Throwing Principles Speed, Angle, Height of Release Speed, Angle, Height of Release The goal of the thrower is to exert the forces of the entire body over the greatest distance possible, and for the longest period of time. The goal of the thrower is to exert the forces of the entire body over the greatest distance possible, and for the longest period of time. Summation of forces (all movts contribute) Summation of forces (all movts contribute) general rule: there is more horizontal drive than lift in the preliminary movements; in the delivery there is more lift than drive. The athlete has to master a balance between the two while applying forces in the proper direction. general rule: there is more horizontal drive than lift in the preliminary movements; in the delivery there is more lift than drive. The athlete has to master a balance between the two while applying forces in the proper direction.

The Grip 1 st half of discus in front of index finger 1 st half of discus in front of index finger The centrifugal force during the rotation will keep the implement in your had *drive this point in to younger throwers* The centrifugal force during the rotation will keep the implement in your had *drive this point in to younger throwers*

Progression Stand throws Stand throws Stand throws-with step in Stand throws-with step in Wheels Wheels Modified-South African Modified-South African Full Throw Full Throw

Stand Throws/Power Throws No Reverse!! No Reverse!! Beginning thrower: work on release of disc, remember tighter the spin the farther the implement will fly Beginning thrower: work on release of disc, remember tighter the spin the farther the implement will fly

Stand Throw with Step In Similar to standing throw Similar to standing throw Right foot moves as body weight switches to left foot. Right foot moves as body weight switches to left foot. Stay on Right as long as possible, don’t have athlete just switch, make them feel the weight shift Stay on Right as long as possible, don’t have athlete just switch, make them feel the weight shift

Wheels PARAMOUNT! This is the part of throw where the throw is made, creating velocity to discus. PARAMOUNT! This is the part of throw where the throw is made, creating velocity to discus. Right 3 o’clock, shoulders facing sector, weight on right Right 3 o’clock, shoulders facing sector, weight on right Quick left step brings you into throw Quick left step brings you into throw Key for athlete: “Set discus up on shelf, and quick linear movement of left” Key for athlete: “Set discus up on shelf, and quick linear movement of left”

Modified South African 1/4 th turn, (keep wide right), light step to right foot 1/4 th turn, (keep wide right), light step to right foot Here athlete is in South African Position Here athlete is in South African Position Drive/Sprint to Middle to attack power position Drive/Sprint to Middle to attack power position

Full Throw Incorporate all sectional phases into one seamless throw from front to back. Incorporate all sectional phases into one seamless throw from front to back.

In Back of Ring Thrower Must Be Comfortable!!! Thrower Must Be Comfortable!!! Relax Relax POSITION & CONTROL…. Not Speed! POSITION & CONTROL…. Not Speed! –Slow enough Coach? NO go slower in the back! –Right Head- looking right, keeping focal point to not lead with left shoulder or head

Back of Ring (Mac Wilkins, Wolfgang Schmidt)

Middle of Ring Most Important Most Important Ties whole throw together Ties whole throw together Keep right foot moving, never on heal Keep right foot moving, never on heal Think- “Squash the bug” Think- “Squash the bug” A slow choppy middle will ruin a great throw A slow choppy middle will ruin a great throw Keep Discus up reaching “High point” Keep Discus up reaching “High point”

Front of Ring Big Chest Big Chest Don’t pull off with left head shoulder Don’t pull off with left head shoulder Don’t break, keep right hip “popped up” Don’t break, keep right hip “popped up” Right hip and legs should lead thrower to this position. Right hip and legs should lead thrower to this position.

Key Points Rhythm Rhythm –Slow to Fast, Long to short (oonnnne, two three) Young throwers= One wind Young throwers= One wind Stay on Balls of Feet Stay on Balls of Feet Gradually Progress Thrower Gradually Progress Thrower –(Work from front to back, locking in positions) Target Throwing Target Throwing –(middle to left sector) Athleticism- Athleticism- –(sprints, plyo’s, cone/hurdle drills, med ball) –Great to develop quickness, mobility, power, coordination) Quality Practice Vs. Quantity Practice Quality Practice Vs. Quantity Practice

More Key points Get off the left in back of ring Get off the left in back of ring Wide Right, to sprint (cut circle) Wide Right, to sprint (cut circle) Lead inside right leg Lead inside right leg Keep discus back Keep discus back –Creates LONG pull

Casey Malone- Speed in back?

Troubleshooting Thrower falling out left side of ring- (most common)– throws go out to right Thrower falling out left side of ring- (most common)– throws go out to right –Left arm/head pull, center of gravity not over left and vertical axis tilted to 3 o'clock –Work on balance on left, (360’s, 7’s) get feel Throwing from “bucket” Throwing from “bucket” –Over rotating, staying on left too long –Keep right moving to keep from opening

Thanks… & Throw Far! Questions???