Developing Discus Techniques

By Scot Cappos (Sept 2000 – The Thrower editor Max Jones)

The advancement of the discus thrower’s technique is a process that takes time to develop and refine. Some important technical principles that can help the coach and the athlete break down the discus in several different ways are outlined. The whole body must work together to develop rhythm and a pattern that best suits each individual.
In this article 12 o’clock is used as the back of the circle.

THE WINDUP

Overview
The start and the windup are critical to setup the throw. The windup is very individualistic, but for the beginner, the simpler the better. One to two winds are enough to establish a rhythm to start the throw.

Lower Body
The athlete should line up, straddling the centreline in the back of the circle. Then, move into a half-squat position, with the feet flat and the weight evenly distributed. For beginners, both feet should remain flat for stability and balance. The thrower should have even weight on the left side with little weight transfer from left to right during the wind.

Upper Body
The upper body should be leaning forward slightly with the chest over the knees. The right aim should be at the athlete’s side. To begin the wind, the right arm moves toward the left side, between the hip and the shoulder. The discus is brought back to the right side and is locked out behind the hip; the height of the arm varies.
The left arm aids in the wind by catching the discus as it moves to the left side. Then, the left arm should be long and straight at shoulder height over the left knee as the athlete prepares to start the turn. The left arm should remain at shoulder level and work with the left knee as a unit during the windup and setup.

Drills
Repeat windups: the thrower practices the winding motion, resets and repeats the motion. The athlete needs to learn how to properly set up the start of the throw. This drill works on the whole winding motion, not just winding again and again; it prepares the athlete for the next phase of the throw.

The Entry

Overview
The right foot sweeps past the left side of the body and leads the throw. The left side will remain as one unit and keep the body on balance. The shoulders do not rotate toward the front of the circle (hold the 9 o’clock/South African position) until the athlete is ready to sprint to the middle.
Individual differences dictate the spacing between the thighs out of the back of the circle. A quicker athlete may want to keep the feet tighter and the taller athlete may go with a wider right leg.

Lower Body
After the windup, the throw is initiated with a shift in the weight to the left side and the right foot pushing off and leading the throw. At the 9 o’clock position the right foot will lead the throw, followed by the knee, then the hip. The right toe should clear past the left foot before the athlete starts the sprint to the middle. The left leg should stay low and flexed, ready to push off toward the front of the circle.
Some advanced athletes raise the right knee as it enters the middle of the circle. This can help speed up the throw, if executed properly.

Upper Body
The discus remains behind the hip, the left arm should stay long and remain at shoulder level.

Drills

Step-outs: The athlete completes a wind and steps out with the right leg, tapping it on the ground at the 9 o’clock (South African) position. The left side should point at 9 o’clock with the shoulders level, the left leg will support most of the body weight (90%+).
Turn to the middle: the athlete executes the first half of the throw, but the left leg remains in the back of the circle. The shoulders face the centre of the sector (6 o’clock) and the right foot lands at 3 o’clock near the middle of the circle.

THE SPRINT TO THE MIDDLE

Overview
The main focus of this phase is to set up a good throwing position and increase the speed of the throw. The rhythm of the throw is slow to fast; the tempo of the throw is increased at this point.

Lower Body
The right foot leads the sprint to the middle. The sprint is from the right foot, knee and hip. As the right foot makes contact, it should land just past the centreline and land between 1 o’clock and 3 o’clock.
The left leg is flexed and actively pushing from the back of the circle to set up the power position. An active left leg helps to speed up the lower body. There will be a non-support phase with both legs off the ground. Next, when the right foot makes contact the left leg should be near the 9 o’clock position.
Also, keeping the left knee close to the right knee as they drive to the front increases the leg speed and creates even more torque.

Upper Body
To create torque, the upper body should stay square to the centre of the sector as long as possible to enhance the separation of the upper and lower body.
The motion of the throw creates the orbit, but a slight upward movement of the right arm can improve a high point as the athlete sprints to the middle. This movement is very advanced however.

Drills
Tap and go: the thrower performs a step-out, then works on sprinting from the 9 o’clock position, landing in the power position. The drill should simulate the actual body position in the full throw, keeping very little weight on the right leg on the step out.
Turn to power position: the athlete executes the initial throwing motion, landing in the power position. The emphasis is on balance and landing in a good throwing position with most of the body weight over the right leg.
After this is mastered, the thrower can work on the same drill with the added step of keeping the hips and legs turning to the front in one motion while the discus stays back.
Tap and go with lift: this is similar to the tap and go but the athlete works on driving upward with the right knee, trying to have both feet land at the same time In the power position. This drill is good for athletes with a slow left leg and helps develop the proper power position and timing.

THE POWER POSITION AND THROW

Overview
The discus thrower feels a long and powerful pull on the discus as the legs turn and left during the execution of the throw.
If the athlete throws with a reverse, the right foot should land flat after the throw is completed, with the head/shoulders staying down until balance is gained.

Lower Body
After the right leg makes contact just past the middle of the circle it must continue to turn. The athlete should keep most of the body weight on the right foot until the release. The left leg snaps down to the front of the ring and remains slightly bent until the athlete is ready to release the implement. The legs will lock out and drive upward just prior to the release of the discus.

Upper Body
The shoulders are back and over the right leg as it turns. Since the hips lead the throw, the upper body is waiting to strike. As the legs turn, the left arm opens up and stretches high across the chest. At the finish of the throw, the chest and head drive upward with the legs. The chest is driven up to meet the left arm, which is now pulling in for the block. The right arm extends out and executes the discus throw.

Drills
Various standing throws: throws with heavy and light objects are good for all discus throwers. For beginners, this can teach the proper throwing motion. Advanced throwers can use bars and balls for strength and speed development.

COACHING METHODS

Most drills and throws are done without a reverse to establish proper technique. As the season progresses, reverse throws are incorporated but no-reverse throws are used during all phases of training. A sample progression for the discus is indicated below.

No discus (winding and entry drills)
Light barbells/cones — no reverse (all drills, stands, half turns)
Light/standard discus — no reverse (stands, half turns, slow full throws, full throws)
Standard discus — reverse (half turns, 3/4 turns, full throws)
Heavy/standard/light discus—reverse (full throws)