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]