DISCUS DRILLS AND THROWING PROGRESSIONS
DISCUS DRILLS AND
THROWING PROGRESSIONS
BY JOHN SMITH
SOUTHERN ILLINOIS
UNIVERSITY
Drill #1 Non-Reverse Standing Throw
Followed By a Reverse Standing Throw
1.) Feet are placed shoulder width apart with the left toe splitting the middle of the right foot. 2.) Thrower transfers 80% of bodyweight onto the ball of the right foot, with the torso rigid and hips under the thrower. Right toe should be pointing towards the 11.00 o’clock position in the ring with the back of the ring being 12.00 o’clock. (Show a big right leg)
3.) Thrower takes the Discus through a long circular motion that ends at a High Point about the 6.00 O’clock position. (Front of ring).
4.) The Discus will swing down to the low point (12.00 o’clock position) where the right foot, right knee, right hip begins its rotational motion. The right leg action is a strong turn and moderate lift at the finish of the throw. The eyes and head is level throughout the throw.
5.) The strong drive of the right hip at low point will cause separation between the hips and upper body creating a long whiplash like motion that will end in a release with the shoulders square to the field.
6.) The hand is flat at release with the thumb down on the discus. The discus rolls off the index finger causing the discus to spin clockwise. The left arm finishes level and holds the left side square at release. The discus is slapped towards the field rather then being lifted like the finish in the shot.
7.) The Non-Reverse Standing throw the right leg stays down in the middle of the ring.
The Reverse standing throw that follows the Non-Reverse is the same movements except the right leg will replace the left leg at the front of the ring.
Drill#2 Non-Reverse ½ Turn or Triple ½
Turn Followed By a Reversed ½ Turn.
1.) Starting with the right foot in the middle with the right toe facing towards the left sector line and the left foot starting at the full throw starting position.
2.) The right foot will turn as the left pushes off slightly
THROWING PROGRESSIONS
BY JOHN SMITH
SOUTHERN ILLINOIS
UNIVERSITY
Drill #1 Non-Reverse Standing Throw
Followed By a Reverse Standing Throw
1.) Feet are placed shoulder width apart with the left toe splitting the middle of the right foot. 2.) Thrower transfers 80% of bodyweight onto the ball of the right foot, with the torso rigid and hips under the thrower. Right toe should be pointing towards the 11.00 o’clock position in the ring with the back of the ring being 12.00 o’clock. (Show a big right leg)
3.) Thrower takes the Discus through a long circular motion that ends at a High Point about the 6.00 O’clock position. (Front of ring).
4.) The Discus will swing down to the low point (12.00 o’clock position) where the right foot, right knee, right hip begins its rotational motion. The right leg action is a strong turn and moderate lift at the finish of the throw. The eyes and head is level throughout the throw.
5.) The strong drive of the right hip at low point will cause separation between the hips and upper body creating a long whiplash like motion that will end in a release with the shoulders square to the field.
6.) The hand is flat at release with the thumb down on the discus. The discus rolls off the index finger causing the discus to spin clockwise. The left arm finishes level and holds the left side square at release. The discus is slapped towards the field rather then being lifted like the finish in the shot.
7.) The Non-Reverse Standing throw the right leg stays down in the middle of the ring.
The Reverse standing throw that follows the Non-Reverse is the same movements except the right leg will replace the left leg at the front of the ring.
Drill#2 Non-Reverse ½ Turn or Triple ½
Turn Followed By a Reversed ½ Turn.
1.) Starting with the right foot in the middle with the right toe facing towards the left sector line and the left foot starting at the full throw starting position.
2.) The right foot will turn as the left pushes off slightly