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Discus Training for the HS Thrower. Tim Russell University of South Dakota Track & Field. Dynamic Stretches & Mobility Exercises. Warm-ups that are structured around sport specific movement better prepare for activity while preventing injury

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discus training for the hs thrower

Discus Training for the HS Thrower

Tim Russell

University of South Dakota

Track & Field

dynamic stretches mobility exercises
Dynamic Stretches & Mobility Exercises
  • Warm-ups that are structured around sport specific movement better prepare for activity while preventing injury
  • During all stretching breath easily while performing
joint rotations
Joint Rotations
  • Start Simple
    • Fingers, Wrists, Elbows (flex, extend, rotate)
    • Neck: lateral flexion (left ear-left shoulder, etc. also clockwise, counter clockwise rotations)
    • Shoulders (follow circular path both ways)
get good base stretch
Get good Base Stretch
  • Partner Stretching
    • Quads
    • Hamstrings
    • Chest
  • Hurdler Stretch
  • Butterfly
  • Back (knee over look backs)
joint rotations hip torso
Joint RotationsHIP/TORSO!!
  • Side Bends (trunk to side, push away from hips)
  • Trunk Twists (simulating wind in throw, both ways)
  • Hip Flexor Stretch
  • Laying on Back, Dynamic Cross-over\'s
dynamics
Dynamics
  • All Done Explosively!
  • High Knees
  • Butt-kicks (heal to butt, quad stretch)
  • Athletic Shuffle w/ arm swing (loosens legs/shoulders)
  • Carioca\'s (work on hard outside leg drive that emulates hard right discus leg)
  • Walking Lunges, make sure torso also faces which leg is moving. *may also use in workouts with plate in weight room*
throwing principles
Throwing Principles
  • Speed, Angle, Height of Release
  • The goal of the thrower is to exert the forces of the entire body over the greatest distance possible, and for the longest period of time.
  • Summation of forces (all movts contribute)
  • general rule: there is more horizontal drive than lift in the preliminary movements; in the delivery there is more lift than drive. The athlete has to master a balance between the two while applying forces in the proper direction.
the grip
The Grip
  • 1st half of discus in front of index finger
  • The centrifugal force during the rotation will keep the implement in your had *drive this point in to younger throwers*
progression
Progression
  • Stand throws
  • Stand throws-with step in
  • Wheels
  • Modified-South African
  • Full Throw
stand throws power throws
Stand Throws/Power Throws
  • No Reverse!!
  • Beginning thrower: work on release of disc, remember tighter the spin the farther the implement will fly
stand throw with step in
Stand Throw with Step In
  • Similar to standing throw
  • Right foot moves as body weight switches to left foot.
  • Stay on Right as long as possible, don’t have athlete just switch, make them feel the weight shift
wheels
Wheels
  • PARAMOUNT! This is the part of throw where the throw is made, creating velocity to discus.
  • Right foot @ 3 o’clock, shoulders facing sector, weight on right
  • Quick left step brings you into throw
  • Key for athlete: “Set discus up on shelf, and quick linear movement of left”
modified south african
Modified South African
  • 1/4th turn, (keep wide right), light step to right foot
  • Here athlete is in South African Position
  • Drive/Sprint to Middle to attack power position
full throw
Full Throw
  • Incorporate all sectional phases into one seamless throw from front to back.
in back of ring
In Back of Ring
  • Thrower Must Be Comfortable!!!
  • Relax
  • POSITION & CONTROL…. Not Speed!
    • Slow enough Coach? NO go slower in the back!
    • Right Head- looking right, keeping focal point to not lead with left shoulder or head
middle of ring
Middle of Ring
  • Most Important
  • Ties whole throw together
  • Keep right foot moving, never on heal
  • Think- “Squash the bug”
  • A slow choppy middle will ruin a great throw
  • Keep Discus up reaching “High point”
front of ring
Front of Ring
  • Big Chest
  • Don’t pull off with left head shoulder
  • Don’t break, keep right hip “popped up”
  • Right hip and legs should lead thrower to this position.
key points
Key Points
  • Rhythm
    • Slow to Fast, Long to short (oonnnne, two three)
  • Young throwers= One wind
  • Stay on Balls of Feet
  • Gradually Progress Thrower
    • (Work from front to back, locking in positions)
  • Target Throwing
    • (middle to left sector)
  • Athleticism-
    • (sprints, plyo’s, cone/hurdle drills, med ball)
    • Great to develop quickness, mobility, power, coordination)
  • Quality Practice Vs. Quantity Practice
more key points
More Key points
  • Get off the left in back of ring
  • Wide Right, to sprint (cut circle)
  • Lead inside right leg
  • Keep discus back
    • Creates LONG pull
troubleshooting
Troubleshooting
  • Thrower falling out left side of ring- (most common)– throws go out to right
    • Left arm/head pull, center of gravity not over left and vertical axis tilted to 3 o\'clock
    • Work on balance on left, (360’s, 7’s) get feel
  • Throwing from “bucket”
    • Over rotating, staying on left too long
    • Keep right moving to keep from opening
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