Discus Technique for Beginners to Advanced HS Throwers

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Discus Technique for Beginners to Advanced HS
Throwers

• By Jessica Sommerfeld
• Eastern Illinois University
• Assistant HeadTrack and Field Coach
• Throwing Events Coordinator

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Purpose of the Rotation

• Develop Maximum momentum or kinetic energy that
  will be transferred to the discus

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Six Principles of Throwing

• Involve the Whole Body
• Achieve a Summation of Forces
• Each lever must move faster than the previous
• Faster in the direction of the throw
• Larger slower muscles first smaller faster last
• Most effective throwproper sequence most
  simultaneous muscle actions

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Six Principles of Throwing

• Achieve a Long Range of Motion
• 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
• Release Angle 34 40 degrees
• All things being equal the thrower who can apply
  force in the direction of the throw longest will
  be the most effective thrower

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Six Principles of Throwing

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

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Three Biomechanical Keys

• 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.

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Grip Release Basics

• Grips
• Palm Down
• Squeeze discus out
• Off the Index Finger
• Clockwise spin
• Angle of Release 34 - 40 degrees

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Release Drills

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

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Power Position Basics

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

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Keys to the Power Throw

• Exaggerate the Legs/Hips
• Sequence Hips, Legs, Arms
• Right Foot
• Big muscles to little muscles
• Legs 70 of distance

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Keys to the Power Throw

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

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Power Position Drill Sequence

• Hip Pop drill w/ and w/o apparatus
• Add arms
• Cone Throwing
• Concentrate on throw
• Indoors
• Long Pull

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Right Foot Basics

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

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Keys to the Right Foot Throw

• Balance
• Left Leg Sweep/Sneak
• Click Heel/Clap Knees
• Torque Position
• Focal Points
• Pull
• Left foot trigger
• Left Arm Block

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Right Foot Drill Sequence

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

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Powell Basics

• Backward 7 Alignment
• Heel-Toe Alignment
• Ball of Left Foot/Weight Distribution
• Torque Position

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Keys to the Powell

• Balance
• Torque position with discus on shelf
• Focal Points
• Drive down backward 7
• Push off
• Left ankle at 1-3 oclock
• Wide Right Leg Drive
• Right Inner-Thigh Push
• Right Foot dorsi-flexed

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Powell Drill Sequence

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

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Full Throw Basics

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

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Keys to the Full Throw

• Balance is Key
• Pivot on Left Foot until facing 3 oclock
• Right moves after Left Foot reaches 3 oclock
• Fat-Horse
• Wide-Low Arc
• Dorsi-Flexion
• Keep Upper Body back-discus on shelf
• Drive and sprint across ring

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Full Throw Drill Sequence

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

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Reverse

• RESULT of the lifting action after the discus
  leaves the hand.
• Foot Placement

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Jessica SommerfeldEastern Illinois
UniversityAssistant Head Track Field
CoachThrowing Events Coordinator

• 217-581-5860
• jasommerfeld_at_eiu.edu