DISCUS

1
DISCUS

• USA Track Field
• Level 1
• Coaching School

2
The Grip

• First joints of the fingers curl over the rim
  facilitating a comfortable feeling
• Fingers slightly spread with the first two
  fingers closer together (touching)
• Thumb along side the fingers a forty to fifty
  degrees

3
Importance of the Beginning Movements

• All movements through release are effected by the
  beginning

4
The Importance of Rhythm

• Successful throwers are masters of rhythm
• We focus primarily on mechanics but mechanics are
  dead without rhythm

5
Starting Position

• The feet positioned slightly wider than shoulder
  width apart
• Options for initial foot placement
• Left and right equal distance from centerline
• Left foot ca be lined up on or near centerline

6
Preliminary Swings

• Rhythmic movement (key) to begin the throw
• For a beginner, a moderate knee bend with an
  erect back is recommended
• A thrower may take from one to two preparatory
  swings
• Many coaches advocate only one swing

7
Preliminary Swings(cont)

• For, beginners, a minimal shifting of body weight
  from left to right leg
• Keep the majority of the body weight on the left
  leg during the swing(s)?
• Discus is swept from left shoulder down around
  up behind the throw

8
Initial Movements (1) Double Support

• At conclusion of the final preliminary swing
• Thrower sweeps the discus wide away from the body
  around the rear of the circle
• Lower the center of mass (very low)
• Shifts body weight largely to left leg (foot)
• Begins pivoting on the ball of the left foot

9
Initial Movements (2) Single to Double Support

• The discus trails the right hip moving relatively
  low around the rear of circle
• When body weight is taken by the left leg (foot)
  the right leg is raised (early)

10
Initial Movements (3) Single Support

• As weight shifts left there is a concurrent
  unseating in throwing direction
• This unseating must be carefully directed or
  athlete ends off balance to left (going into the
  bucket)

11
Three Major Initial Force Producing Moves

• The unseating (as discussed earlier)
  (linear-extremely important)
• Left leg push-off during the final stages of the
  unseating (linear important)
• Sweeping right leg (rotary important)

12
Linear Sprint-Drive to the Center of Circle

• Body weight is balanced on pivoting and driving
  left leg
• Left leg bends significantly, lowering the
  COGbalance and force potential
• Inside of right thigh leads right leg and body to
  center of circle
• Most good throwers achieve a sprint like posture
  during this drive

13
Jump Turn

• Left leg push off should result in subtle jump
  (non-support)
• Posture of upper body as the thrower drives is
  relatively erect
• As thrower enters the circle in this sprint like
  posture the discus rises

14
Discus Orbit (Path)

• At conclusion of last preliminary swing the
  discus is high
• Discus path from high to low around back of
  circle
• As thrower drives to center of circle discus
  rises
• High point to the right of the center line

15
Power Position

• As thrower lands the weight is taken on the ball
  of the right foot
• Landing position of the right foot-heel pointing
  between 3 and 1 oclock
• Landing position with right foot-heel pointing at
  11 or 10 oclock
• Right foot immediate pivot upon landing -- Yes or
  No

16
Power Position - Right-Left Foot Relationship

• Left foot of center line approximately on line
  with the instep of the right foot

17
Delivery Phase

• The right knee is moved laterally in the
  direction of the throw
• The right hip rotates ahead of the right shoulder
  and arm
• The right foot turns as a result of right hip
  knee rotation

18
Discus Orbit-During the Delivery Phase

• High Point at approximately 1230
• Low point at approximately 600
• Release at approximately 100

19
Delivery Phase (cont)

• Legs drive up and around to provide vertical and
  linear force
• Left arm sweeps in coincidence with angle of
  release
• Discus is delivered off the index finger
• Precise delivery of a discus may require some
  time to master

20
Recovery Phase

• Upward leg usually results in a reversing of the
  feet
• Athlete lands on right leg - facing approximately
  9 oclock, recovers

21
The Discus

• Teaching Progression

22
Choose an Appropriate Discus

• A good discus can cost anywhere from 80.00 to
  225
• Rim Weight is the most important factor
• High Rim Weight Discus is for the more advanced
  thrower
• Lower Rim Weight Discus is easier to control

23
Gripping the Discus

• Grip the discus with the first joints of the
  fingers over the edge
• Hold the discus securely not as though it might
  slip from the hand
• Index finger should bisect - 1st 2 fingers close
• Most of the mass of the hand

24
Swinging the Arm with Discus for Feel

• Swing discus around to feel forces necessary
  control
• Should feel that centrifugal force will keep the
  discus in the hand (confidence)

25
Teaching the Proper Release

• Bowl the discus along the ground
• Modify the bowling action by having the thrower
  flip the discus in the air
• Take a number of consecutive turns holding the
  discus at arms length
• The transfer of energy from the body (hand) to
  the discus is crucial

26
Standing Throw

• Establish a base about shoulder width, with the
  left foot at 1150
• The relationship of the feet approximates left
  toe on line with right instep
• Start with the discus off the left shoulder
  supported by the left hand
• Sweep the discus clockwise, down, around the body
  and back up to an 11 oclock position

27
Standing Throw Position

• Teach body weight transfers
• Teach Sensitivity to motion and rhythm and a
  feeling for discus path
• Discus at 11 oclock, right knee turns and drives
  to the throwing direction
• The discus swings around and somewhat down
  slightly above and behind the hip reaching the
  low point at 6 oclock

28
Standing Throw (cont)

• The right hip is driven up and around pulling the
  torso with it. The shoulder and arms are thereby
  brought in to the throwing action
• The left side blocks as as the hand releases the
  discus in the direction of the intended throw
• The left arm generally move through opposite
  positions from the right arm

29
Standing Throw (cont)

• When the right arm is high the left arm is low
  and vice versa. As the discus is moved to the
  rear
• The left arm bends during the delivery motion
  when it is parallel with the throwing direction
  and is swept rapidly around the body to a bent
  elbow

30
Teaching the Turn

• The thrower must assume a good starting position
  (stance)
• Relate this position to the weight room

31
The Shift

• The thrower bends the knees and hips and shifts
  the majority of his weight to the left foot
• Repeat this weight shift until the athlete is
  comfortable with this movement

32
The 1/4 Turn

• Once the athlete is able to make a proper weight
  shift we teach the turn
• The athlete is taught to shift the weight to the
  left foot, pick up the right foot and perform 1/4
  turn while keeping the shoulders and hips level
• It may be helpful to tell the athlete to assume
  that have a book on their head
• These 1/4 turn movements are continued around the
  clock

33
The 1/2 Turn

• Once the athlete has mastered the 1/4 turn
  movements, 1/2 turn rotary motions are learned
• In this drill it is important to maintain
  shoulder width spacing between the legs as the
  athlete makes a 180 degree turn

34
The Full Turn

• Finally the athlete is challenged to make a Full
  360 degree rotations while keeping on balance
• In all of these drills athletes are encouraged to
  keep their right legs sweeping through a wide arc

35
The Wheel

• The next drill that is introduced to teach the
  turn is the wheel
• The wheel drill teaches the athlete to turn from
  the position in the middle of the ring where the
  right foot lands to the power position

36
Performing the Wheel

• In the wheel drill the athlete places the right
  foot in the middle of the ring with the left arm
  facing the direction of the throw and the right
  arm behind
• The athlete then pivots on the right leg
  grounding the left leg and assuming the power
  position with the right arm at 11 oclock

37
Performing the Wheel (cont)

• The athlete then repeats the drill going the
  other way
• This is an excellent balance drill that helps the
  athlete conceptualize the middle part of the
  throw to the power position

38
Putting it all Together (Combining the Drills)

• Combining the above drills is an excellent way to
  teach the beginner the rotational movement
• Have your athletes line up on a pad and perform
  the drills under your direction

39
1/4 Turn, 1/2 Turn, Wheel

• The first drill is the 1/4 turn
• This will put the athlete in a similar they would
  be in when beginning to sweep the right leg
• From the 1/4 turn position the 1/2 turn drill is
  added
• This will put the athlete in the middle of the
  ring in position to perform the wheel
• The final drill is the wheel which will get the
  athlete into the power position
• Repeat 1/4, 1/2, wheel until the athlete is
  comfortable

40
The Giant Step, Wheel

• After the athlete has mastered this combination
  the 1/4 turn and 1/2 turn is replaced by the
  giant step
• In the giant step the sweeping movement of the
  start and stops in the middle of the ring
• This combination is Giant Step, Wheel

41
Throwing Drills

• Modified South African
• Wheel and Throw
• Combination

42
Modified South African Drill

• This drill need not be done in a discus circle
• The athlete takes an initial stance with the left
  foot turned perpendicular to the direction of
  throw, the right foot is behind the left on line
  with the throwing direction
• The Discus is swept back behind the athlete and
  the weight moves to the right foot

43
Modified South African Drill (cont)

• The athletes then rotates forward and moves their
  weight forward over the left foot as the discus
  is swung forward and around the right side
• An athlete or coach and athlete may decide to do
  multiple South African like drills without
  actually throwing the discus
• These repetitive South African movements will
  challenge the athlete to stay in balance and
  control of their body

44
Wheel and Throw Drill

• The athlete places the right foot in the middle
  of the ring with the left arm facing the
  direction of the throw and the right arm behind
  holding the discus behind the body
• The athlete then pivots on the right leg
  grounding the left leg and assuming the power
  position with the right arm at 11 oclock and the
  feet are in the toe instep relationship
• At this point the athlete performs a standing
  throw