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Discus Training Drills

Discus Training Drills

1. 90 Degree Drill.  Move the right foot and leg 90 degrees, place it down, move to 180 degrees, place it down.  The next 90 degrees will find the thrower in the center of the circle.  Now move the left foot 90 degrees, then the right again, and that is the power position.

2. Wheels:

• Right foot in center of the circle pointing in the direction of the throw, right knee bent and heel is off the ground.

• Left arm reaching to front below the shoulder height with the right arm holding the discus in front of the body.

• Swing right arm back, as the discus reaches the farthest point behind the body, begin the push from the left foot.

• Maintain the angles of the right leg and foot.

• Push from the left foot to make the hips move atop the right leg.

• Continue movements over the right leg by moving right hip in direction of throw.

• Left knee "tucks" in behind the right knee.

• Feel left foot move beyond right lower leg.

• "Wheel" left foot for a heel-toe relationship.

3. South African Drill.  Discus is carried in front with the wrist bent for support.  Begin with the right leg behind the left, and pivot into the power position, and finish with a throw.  Walk forward, doing continuous reps.  The next progression is to run into it.  This drill can also be used before the 1 1/4 turn drill in the teaching progression.

4. Other Implements.  Such as traffic cones, small bars, etc.  These can be thrown while delaying the upper body as much as possible to really feel the "hip pop", so critical to a throw.

5. Weight Shift at Beginning.  Practice this by swinging the discus all the way back with weight on the right leg, then swing to the left with weight on the left leg.  Throwers will squat a little in the middle of the swing.

6. Without the Discus.  Stand facing the throwing direction.  Drive, as in the South African drill, and then attempt to have the feet land in a power position at the same time.

Source:  USA Track & Field Level I Curriculum