Transcript Slide 1
Discus Technique for Beginners to
Advanced HS Throwers
By: Jessica Sommerfeld
Eastern Illinois University
Assistant HeadTrack and Field Coach
Throwing Events Coordinator
Purpose of the Rotation
Develop Maximum momentum or kinetic
energy that will be transferred to the
discus
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 throw=proper sequence &
most simultaneous muscle actions
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
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
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.
Grip & Release Basics
Grips
Palm Down
Squeeze discus out
Off the Index Finger
Clockwise spin
Angle of Release = 34 - 40 degrees
Release Drills
Arm Swings/Figure 8
Finger Rolls/Tosses
Bowling
Centrifugal force
Proper hand alignment
Squeeze discus out
Power throws
(kneeling, light
standing, etc)
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
Keys to the Power Throw
Exaggerate the
Legs/Hips
Sequence: Hips,
Legs, Arms
Right Foot
Big muscles to little
muscles
Legs = 70% of
distance
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
Power Position Drill Sequence
Hip Pop drill w/ and w/o apparatus
Add arms
Cone Throwing
Concentrate on throw
Indoors
Long Pull
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
Keys to the Right Foot Throw
Balance
Left Leg Sweep/Sneak
Torque Position
Click Heel/Clap Knees
Focal Points
Pull
Left foot trigger
Left Arm Block
Right Foot Drill Sequence
Right Foot (RF) Drill
Continuous RF Drill w/ and w/o hands
Broomstick
Throws w/ and w/o reverse
Powell Basics
Backward “7” Alignment
Heel-Toe Alignment
Ball of Left Foot/Weight Distribution
Torque Position
Keys to the Powell
Balance
Torque position with discus on shelf
Focal Points
Drive down backward “7”
Push off
Left ankle at 1-3 o’clock
Wide Right Leg Drive
Right Inner-Thigh Push
Right Foot dorsi-flexed
Powell Drill Sequence
Walking Turns
Rap & Rhythm
Step with Left
Step with Right underneath body
Pivot
Walk two steps and continue
Powell down a line
Lateral hop with weight transfer to the left leg
Continue with a Powell
Throws w/ and w/o Reverse
Full Throw Basics
Face back of the ring straddling mid-line
Feet Shoulder width apart
Knees Bent ~100-110 deg.
Weight on Left
Fat Horse
Weight on Left
Torque Position
Wind-up: Rhythm and Long Acceleration path
Head: Center of the Body
Keys to the Full Throw
Balance is Key
Pivot on Left Foot until facing 3
o’clock
Right moves after Left Foot
reaches 3 o’clock
Fat-Horse
Wide-Low Arc
Dorsi-Flexion
Keep Upper Body back-discus on
shelf
Drive and sprint across ring
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
Reverse
RESULT of the lifting
action after the discus
leaves the hand.
Foot Placement
Jessica Sommerfeld
Eastern Illinois University
Assistant Head Track & Field Coach
Throwing Events Coordinator
217-581-5860
[email protected]