1. Discus Technique for Beginners to Advanced HS Throwers
By: Jessica Sommerfeld
Eastern Illinois University
Assistant HeadTrack and Field Coach
Throwing Events Coordinator

2. Purpose of the Rotation
Develop Maximum momentum or kinetic energy that will be transferred to the discus

3. 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

4. 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

5. 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

6. 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.

7. Grip & Release Basics Grips Palm Down Squeeze discus out
Off the Index Finger
Clockwise spin
Angle of Release = degrees

8. Release Drills Arm Swings/Figure 8 Finger Rolls/Tosses Bowling
Centrifugal force
Finger Rolls/Tosses
Bowling
Proper hand alignment
Squeeze discus out
Power throws (kneeling, light standing, etc)

9. 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

10. Keys to the Power Throw Exaggerate the Legs/Hips
Sequence: Hips, Legs, Arms
Right Foot
Big muscles to little muscles
Legs = 70% of distance

11. 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

12. Power Position Drill Sequence
Hip Pop drill w/ and w/o apparatus
Add arms
Cone Throwing
Concentrate on throw
Indoors
Long Pull

13. 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

14. Keys to the Right Foot Throw
Balance
Left Leg Sweep/Sneak
Click Heel/Clap Knees
Torque Position
Focal Points
Pull
Left foot trigger
Left Arm Block

15. Right Foot Drill Sequence
Right Foot (RF) Drill
Continuous RF Drill w/ and w/o hands
Broomstick
Throws w/ and w/o reverse

16. Powell Basics Backward “7” Alignment Heel-Toe Alignment
Ball of Left Foot/Weight Distribution
Torque Position

17. 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

18. Powell Drill Sequence Walking Turns Rap & Rhythm
Step with Left
Step with Right underneath body
Pivot
Walk two steps and continue
Rap & Rhythm
Powell down a line
Lateral hop with weight transfer to the left leg
Continue with a Powell
Throws w/ and w/o Reverse

19. Full Throw Basics Face back of the ring straddling mid-line
Feet Shoulder width apart
Weight on Left
Fat Horse
Knees Bent ~ deg.
Torque Position
Wind-up: Rhythm and Long Acceleration path
Head: Center of the Body

20. 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

21. 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

22. Reverse RESULT of the lifting action after the discus leaves the hand.
Foot Placement

24. 217-581-5860 jasommerfeld@eiu.edu
Jessica Sommerfeld Eastern Illinois University Assistant Head Track & Field Coach Throwing Events Coordinator