1. How to Hold the Discus Edge of fingertips over rim of discus
Discus should sit in the hand, don’t grab on to discus

2. Drop Discus Out of Hand
Teaches thrower the correct direction for the discus to come out of the hand

3. Bowling the Discus
Another drill to work on releasing the discus in the proper direction
Works on a little stronger release

4. Swing Discus Back & Forth in Hand
Try not to cup discus in hand
Try to keep throwing hand on top off discus, use centrifugal for to keep discus in hand

5. Throw Discus Vertically
Make sure discus comes out of hand in the right direction
Try not to make the discus wobble too much in flight
Throw 2-5 feet above head

6. Throw Discus for Height
Use leg extension to give discus more height
Good drill for timing leg extension and arm strike

7. “Stand-throw” from Knee
Good drill to work on throwing discus parallel to the ground
Throwing from knees allows focus to be on upper body mechanics

8. Stand-throw from a Squared-up Position
Similar to throwing from knee but allows for a bigger range of motion
Also works on timing leg extension with arm strike

9. Stand-throw with Discus
Wind back with weight over the outside of the ball of the right foot
Start off with a non reverse stand throw

10. Stand-throw with Throwing Ball
Throwing into wall allows for lots of repetition in a short amount of time
Wall can help with alignment

11. Reverse with Hands on Hips
Hands on hips allow focus to be on lower body
This is a good drill to start the introduction of the reverse

12. Stand-throw with Reverse
Keep head neutral during delivery
Don’t watch discus during the reverse

13. Half-turn with Hands on Hips
Hands on hips allows lower body to being the driving force of rotational movement
Land in heel-toe alignment

14. Half-turn with Stick
Stick helps let thrower know where their shoulders are during the drill
Helps keep shoulders back during the drill

15. Half-turn with Discus (cupped)

16. Half-turn and Release w/Ball
Ball helps slow down the movement so the thrower doesn’t rush through positions

17. Half-turn and Release w/Discus
Keep weight back on right foot during this drill
Make sure feet land in heel-toe alignment with shoulders back

18. Step-in with Discus (cupped)
Keep weight over pivot foot in the middle of the ring
Great drill to work on the right foot pivot
Right foot should touch down facing the toward sector

19. Step-in with Discus to Stand-throw
Two part drill to work on right foot pivot, followed by a stand throw
Two parts allows throwers to focus more easily on two aspects of the throw

20. Step-in

21. South-African with Discus (cupped)
Drill works on movement through the ring without having to worry about executing a full turn out of the back.

22. ¼ Turn to South-African to Stand-throw
Drill allows thrower to break the turn out of the back into two parts

23. South-African over a Towel
Towel drill allows thrower to focus on driving across the ring
Good drill for throwers who aren’t covering enough ring

24. South-African

25. Float-Float-Sting Teaches turning rhythm Can be done from 10-70 yards
Should be done at a relaxed pace

26. Run Into South-African
Use this drill to teach aggressive drive across ring
Can be used for people who have a hard time driving straight across ring after turn out of back

27. 360-Degree Turn Drill
Good drill to introduce the turn out of the back of the ring
Keep sweep leg wide and no more than 6 inches off the ground during the drill

28. 360-Degree Turn Drill with Stick
Stick helps you feel if shoulders are level during the turn

29. 360-Degree Turn Drill w/Discus

30. 360-Degree Turn Drill Reaching for Cone
Allows thrower to work on getting sweep leg wider
Set the cone just out of reach of the sweep leg
Keep shoulders level while sweeping leg

31. 360-Degree Turn Drill Around Cone
Helps thrower work on extending sweep leg early at the start of the throw
Make sure not to raise sweep leg too high in the drill

32. 450-Degree Turn Drill to South African
Makes thrower to relax more as they turn out of the back because they have to turn past 360.

33. Full Technique to Power Position
Cup discus in hand while turning to power position
Settle on right leg in middle to hold body in power position
Perform stand throw after landing in power position

34. Full Throw with Throwing Ball
Good exercise for developing special strength
Allows thrower to feel the “implement” through the whole orbit

35. Full Throw with Discus (Non-reverse)
Keep right foot turning in the middle of the ring
Focus on long pull at delivery

36. Full Throw with Reverse
Make sure not to watch discus when reversing

37. Full Throw with Traffic Cone
Allows thrower to feel the “implement”
Slows throw down so throwers don’t rush through positions
Good drill to cure “scooping”

38. 360-Degree Turn to Full Throw
360 before the full throw allows thrower to maintain a good turning rhythm as they go into the full throw
Drill is designed to prevent rushing out the back of the ring

39. Full Throw (Top View)