Written for Right handed thrower.
-> sector is 34.92 deg. Create a triangle that has 2-10m sides and a 6m base whose apex is at the center of the circle. This will give the proper sector.
-->implement weights: women and men pee wee to midget(1k) men: juvenille (1.5k) junior (1.75k) and senior (2K)
Sask High School: Women and Midget men (1k), Jr and Sr Men (1.6k)
-> the thrower may enter the circle from anywhere
-> once the throw has landed, you must exit from the back half of the circle
-> the throw must land within the sector
-> no part of the thrower may contact with the top of the circle or outside of the circle during the throw
-> the tape is pulled thru the middle of the circle and the distance is read from the inside lip of the circle to the nearest cm
-> if a discus hits the cage and lands in sector. the throw is still legal
-> you have 1 minute to thro
-> place your throwing hand on the discus, and the other hand beneath. The inside of the first knuckle on the fingers should rest on the rim. If you remove the bottom hand, the discus should fall to the ground, it is the swinging motion that keeps the discus in your hand
2) Release
The discus may be released off the index or middle finger and the discus is released with a relatively flat hand and by bringing (rotating) the fingers towards the body
right handed - clockwise
left handed - counter-clockwise
2a) Bowling drill (beginners)
- have the athlete bowl the discus along the ground with a hand and arm flat along the body
- have contest for longest and straighted throws
2b) Release for height (advanced
- release the discus into the air.
This is a good warm up drill for the shoulder. Stand with hips and upper body perpendicular to the direction of the throw then swing the arm at shoulder height, back once then swing forward, remembering to keep the arm fully extended.
4) Stand Throw
Start with feet wider than shoulder width, perpendicular to the direction of the throw and with the feet alligned heel-toe (back foot-front foot). Keep the back leg bent and the front leg straight. Start with discus at the front then swing your throwing arm back, allowing your shoulders to turn, until your upper body is facing the cack of the circle in the T-position (or Power Position).
Start the throw slamming your hip thru so that your hips and feet face forward, leaving the upper body and discus behind in a torqued (and very powerful) position. Then the trunk roatates and the arm comes around hard. The discus is released with your arm directly out from your shoulder, pointing towards the side of the circle then you follow thru ie the arm continues travelling forward and upward, shoulder fully extends, elbow bends and hand comes in front like its reaching for the other shoulder
blocked -> front foot is to the right of the back foot (right handed)
in the bucket-> front foot is to the left of the back foot (right handed)
5) Step-Ins
Start by facing the direction of the throw, with your left foot just inside the circle at the middle of the back, while your right foot is just outside the circle, about shoulder width apart, even foot alignment, and knees slightly bent. Take 2 preliminary swings with the arms, weight is up on your toes, allow your trunk to twist as you swing the arms. BE RELAXED. Coming out of the 2nd and last swing, rotate you body on your toes so that you are facing the direction of the throw. Pick up your right foot and DRIVE ACROSS THE CIRCLE to the middle linearly. As this is happening the left foot leaves the ground and you start rotating your lower body around while not actively rotating the upped body at all. Then the right foot lands in the centre of the circle...rotation finishes...left foot lands...you are now in the POWER POSITION and can finish the throw. Finish up tall, and reverse only if you have earned it.
6) South Africans
Very similar to the step-in but with a few differences.. Start facing 90 degrees from the direction of the throw and instead of a linear drive to the middle, we have a rotational coming around to the middle. The goal is to keep the right leg long and wide to create more rotational force. Beginners will have a bent-leg while elite athletes will have a straight leg.
7) Three-Quarter Throw
Some people have a hard time making the transition from the South African (1/2 turn) to the full throw. Start as in the South African except, you bring the right foot about a foot back benind you. This lessens the amount of rotation and serves as a transition between S.A. and full throw. Don't be shy to break this up and move cm by cm if needed.
8) Full Throw
You start facing the back, feet in the circle, shoulder width, knees bent, on toes, preliminary swings with body rotation
on second and last swing, right foot leves the ground as you rotate on the left foot until you are facing the direction of the throw then throw as in the South African.
DRIVE ACROSS THE CIRCLE, POWER POSITION, THROW
8a) Full to South African (stop at the starting position of S.A.) then throw
8b) Full to South African back to Full then throw
8c) 360 deg rotation then Full throw
1) Clock Drills
Put cones at 3,6,9, and 12 o'clock (90, 180, 270, 360 degrees). Practice turns to various positions, rotating around both toes.
2 - 180 deg turns makes a South African for example.
2) Phantom throws
Throws without the discus.
3) Throws with Cones
Throw with a traffic cone produce a feeling of extra drag. This helps the thrower keep the upper body behind the lower body - thus producing torque!!!
4) Throw a weighted ball discus style
Throwing weighted balls can be done for indoor training. Also, I can throw a heavier ball than a discus. For example a 2k discus thrower might throw a 3kg ball or even a 4kg shot. This is not recommended for beginers. It is for ADVANCED throwers only.