Discus Technique (right handed thrower)

(a) the wind-up:
- The athlete holds the discus so that the first half of discus is in front of the index finger, palm on top, and the tips of the fingers are curled around the edge at the first joint. 
(b) preliminary swings:
- Athlete begins with a stable hand position where the discus is held high infrint of the left shoulder, resting on the left palm with the righ thand on top of the discus. The discus is swung back to the right at shoulder level twice to establish a rhythm to start the turn and to get the discus behind the body.
(c) turn:
- Center of mass lowered. Left leg opens toward the direction of the throw.
- The legs begin pivoting to the left on the balls of the feet, as the center of gravity is shifted directly over the ball of the left foot.
- When the left foot is pointing to about 3 o'clock the right foot pushes off from the back of the circle.THe right leg steps across the circle, then the left leg follows.
- The left leg is brought through, extended with foot planted, as the thrower arrives in power position with the arm left behind.
(d) power position:
- The right foot should land about 8 cm in the front half of the circle, with toes pointing from nine to six o'clock, on the ball of the foot with the shoulders square to the six o'clock position and directly over the right foot.
- Position is similar to the power position in shot except that the arm is extended back at shoulder height creating a torque.
(e) delivery:
- As the right foot lands it does not stop rotating as it pulls the right side around a braced left side of the body as it is acting like a hinge.
- When the discus has reahed the lowest point in the path of the discus the hips are thrust forward by turning the right leg.
- When the discus leaves the hand, it comes off the forefinger in a clockwise rotation, shoulder height, with the back of the hand facing up. 

Basic Teaching Progression

the throw
1. Introduction of the hold; (the first half of discus is in front of the index finger, palm on top, and the tips of the fingers are curled around the edge at the first joint.
2. Swinging the discus in a figure 8 to establish a secure hold.
3. Roll the discus from the index finger onto the ground to get a feeling for the release of the implement from the hand.
4. Develop a flat release just above the ground- like skipping pebbles on the water.
5. Stand sideway to the direction of the throw and after one cross step into power position-throw.
6. Stand sideways to the direction of the throw. Step back bending the right leg to establish the power position, swing the discus behind the body to create torque, then throw.
7. Standing throw from power position.

the turn
1. Turn 360 degrees on a straight line, body arriving above the right leg, left toe just touching the ground. Do continuously.
2. Turn on a straight line without planting the left toe maintaining body weight above the right leg.
3. Turn in the circle and arrive on a pre-marked power position, maintaining dynamic balance, establishing torque.
4. With the discus fixed to the hand, after the turn arrive in the power position. From here turn the heel, knee, and hip quickly against the planted left leg.