Discus Technique for Beginners to Advanced HS Throwers - PowerPoint PPT Presentation

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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 – PowerPoint PPT presentation

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Title: Discus Technique for Beginners to Advanced HS Throwers


1
Discus Technique for Beginners to Advanced HS
Throwers
  • By Jessica Sommerfeld
  • Eastern Illinois University
  • Assistant HeadTrack and Field Coach
  • Throwing Events Coordinator

2
Purpose of the Rotation
  • Develop Maximum momentum or kinetic energy that
    will be transferred to the discus

3
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

4
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

5
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

6
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.

7
Grip Release Basics
  • Grips
  • Palm Down
  • Squeeze discus out
  • Off the Index Finger
  • Clockwise spin
  • Angle of Release 34 - 40 degrees

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

9
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

10
Keys to the Power Throw
  • Exaggerate the Legs/Hips
  • Sequence Hips, Legs, Arms
  • Right Foot
  • Big muscles to little muscles
  • Legs 70 of distance

11
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

12
Power Position Drill Sequence
  • Hip Pop drill w/ and w/o apparatus
  • Add arms
  • Cone Throwing
  • Concentrate on throw
  • Indoors
  • Long Pull

13
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

14
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

15
Right Foot Drill Sequence
  • Right Foot (RF) Drill
  • Continuous RF Drill w/ and w/o hands
  • Broomstick
  • Throws w/ and w/o reverse

16
Powell Basics
  • Backward 7 Alignment
  • Heel-Toe Alignment
  • Ball of Left Foot/Weight Distribution
  • Torque Position

17
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

18
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

19
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

20
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

21
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

22
Reverse
  • RESULT of the lifting action after the discus
    leaves the hand.
  • Foot Placement

23
(No Transcript)
24
Jessica SommerfeldEastern Illinois
UniversityAssistant Head Track Field
CoachThrowing Events Coordinator
  • 217-581-5860
  • jasommerfeld_at_eiu.edu
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