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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. 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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  1. Discus Training for the HS Thrower Tim Russell University of South Dakota Track & Field

  2. 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

  3. 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)

  4. Get good Base Stretch • Partner Stretching • Quads • Hamstrings • Chest • Hurdler Stretch • Butterfly • Back (knee over look backs)

  5. 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

  6. 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*

  7. 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.

  8. 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*

  9. Progression • Stand throws • Stand throws-with step in • Wheels • Modified-South African • Full Throw

  10. Stand Throws/Power Throws • No Reverse!! • Beginning thrower: work on release of disc, remember tighter the spin the farther the implement will fly

  11. 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

  12. 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”

  13. 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

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

  15. 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

  16. Back of Ring (Mac Wilkins, Wolfgang Schmidt)

  17. 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”

  18. 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.

  19. 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

  20. 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

  21. Casey Malone- Speed in back?

  22. 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

  23. Thanks… & Throw Far! Questions???

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