Discus training for the hs thrower
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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

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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

  • During all stretching breath easily while performing


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

  • Partner Stretching

    • Quads

    • Hamstrings

    • Chest

  • Hurdler Stretch

  • Butterfly

  • Back (knee over look backs)


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

  • 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

  • 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

  • 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

  • Stand throws

  • Stand throws-with step in

  • Wheels

  • Modified-South African

  • Full Throw


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

  • 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

  • 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

  • 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

  • Incorporate all sectional phases into one seamless throw from front to back.


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


Back of Ring (Mac Wilkins, Wolfgang Schmidt)


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

  • 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

  • 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

  • Get off the left in back of ring

  • Wide Right, to sprint (cut circle)

  • Lead inside right leg

  • Keep discus back

    • Creates LONG pull


Casey Malone- Speed in back?


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


Thanks… & Throw Far!

Questions???


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