1. Introduction to the DISCUS

2. Are rotational shot and disc “the same”  Though the shot and disc rotational techniques may look extremely similar they are different in many way.  When achieved at a high level, the shot and disc technique will feel extremely different to the athlete, especially at point of release.  It is important to understand this when teaching beginners.

3. HOW are they different?  The discus is out on a “lever” away from the body.  The discus does not need to be lifted and the point of release the same way the shot put does.  The discus ring is bigger than the shot put ring, allowing the athlete more room to “run the ring” out of the back.

4. Important concepts for young thrower to understand  Do not GRIP the discus  The throwing arm must stay straight and away from the body  The throwing arm should stay loose and relaxed at all points of the throw  The sooner the athlete understands the discus is primarily thrown with “the legs”…the better!

5. Explaining WHY you don’t need to grip the disc  “I’m afraid its going to fall”…Sometimes NO it ISN’T, just won’t do.  “If you had a bucket of water in each hand and you spun around with them, both straight out from you shoulders, would the water spill”  Helicopter drill

6. The release  Until the athlete can release a discus clean, or close to it, chances are they will not find gratification in the event.  It is very important the athlete learns the discus is released off of the index finger of the throwing hand  The hand stays loose and relaxed, as the thumb and palm of hand stay down on the discus.  Drills to teach the release  Throwing the discus up to yourself  Bowling

7. Stand throw  Athlete begins with a shoulder width base, feet shall stagger with heel of the dominant foot parallel to middle of the non-dominant foot.  Athlete will then turn upper body towards the back of the ring, feeling upper and lower body separation in midsection.  The athlete will then bend the dominant knee and wrap the discus back.

8. Stand throw  Once the athlete is wrapped with their shoulders facing the back of the ring, the first movement is to turn the dominant hip around towards the sector. Leaving the head, upper body and arm hanging back as long as possible.  Discus= TURN then LIFT  Think “stay down and turn as long as possible”

9. Blocking the left side  Once the dominant hip is facing towards the opposite sector line the athlete lifts from the legs. Next, the non- dominate side stops. This blocks all the energy created from the spin from going in any other direction but into the implement

10. Half turn  Athlete begins with shoulders facing the sector and the right toe facing down the left sector. The athletes back foot is where it would be in start of full throw. The athlete wraps the disc back while still facing out into the sector  The right side turning leads the throw, as the left foot slightly pushes off and lands in stand throw position.  It is important to watch that the athlete is not leading the half turn with the left side and upper body pulling.  The athlete will rotate over the right leg until the back leg touches down in the “stand throw position”

11. Half turn  A non-reverse stand throw teaches the athlete the “rhythm of the legs” in the discus.  This drill is very good for teaching athletes the importance of the lower body in the discus throw, trigger happy throwers who are upper body dominant will struggle with this drill.  Drill is great for teaching turn, then lift

12. Terminology  Out of the back/ entry: From the wind to the “south African” position, until the athlete leaves single support.  Flight phase: from the time the athlete leaves the ground until the time the athletes foot regains contact with the ground  Middle: from the time the athletes foot regains contact with the ground (the “half turn/wheel” position) until the athlete is back in double support (the power position)  Front: from the time the athletes back foot reaches the ground (double support) to the point of release (finish). Commonly referred to as power position

13. Full throw (the wind)  Matter of preference and comfort for the athlete at higher levels.  For beginners, the more simplistic the better.  Wind must be relaxed allowing for a loose trailing throwing arm.  The implement should feel like its “hanging” behind the athlete

14. Full throw (the entry)

15. Entry/single support/sweep

16. Take off/flight phase/middle

17. Right foot contact/double support

18. Hip turn/ block

19. Finish/ reverse/ recover

20. Important points to stress  Slow to fast “50 to 100”  “Sprint out of the back”  Upper body patience until the non-dominant foot touches the ground.

21. Suggestions for training early in the year  Release drills  Non-reverse stand throws  Non-reverse half turns  Non-reverse full throws

22. Stressing the non-reverse  The non-reverse forces the athlete to learn to use their legs.  The reverse is an easy way for a talented athlete to cheat the technique.  My athletes take 75%+ non-reverse throws  For this reason the non-reverse throw is a great training tool, heavily utilization of this technique is beneficial in many ways!

23. Questions? MuffetDuncan.1@osu.edu GO BUCKS!!!!!