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02/03/2015 Discus technique How to throw a discus
http://www.teachpe.com/track_and_field/discus/discus_technique.php 1/4
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Discus Technique How to throw a discus
Home > Athletics > Discus
The discus event we know today evolved from the ancient OlympicPentathlon where the athlete was required to long jump, throw thediscus and javelin, as well as run and wrestle.
The following sequence explaining how to throw a discus is writtenfor a righthanded thrower which means that they will be enteringthe throw by turning to the left (anticlockwise). Note in theexamples, 12 o’clock is the back of the circle, so the front is 6 andthe athlete will turn towards 9 on entry.
Think of all throws having three phases, a beginning, middle andend and in each phase there are several sections. In the case of thefollowing example the beginning is the wind and pivot, followed bythe middle, the step, 180 and turn, and the end is the release.
Within these sections are the behaviour goals we are looking toachieve in pursuit of good technique. The key to being successfulat this event is to develop good rhythm i.e.12,3 turn the feet andrelease.
Wind
Stand facing the back (12o’clock ) of the circle andswing the right arm back withdiscus in the right hand
As athletes achieve the windup position 60–70% of bodyweight is over the right foot
Separate the lower bodyfrom the upper body with a
reverse V shape of the lower body as the discus winds back
Feel the torque in the right leg
Pivot
Allow body weight to pivot on left foot toes and move to80–90% of normal height. i.e. move from high to lowshifting body weight from right foot to left foot by activelyturning the left foot
Don’t lead with the left arm, instead allow the right leg tocome around the body
Right foot needs to be picked up before the right shoulder
DiscusTechnique
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02/03/2015 Discus technique How to throw a discus
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passes
Keep right shoulder behindthe right hip
Step
Lead the right foot as youstep forward, whilst alsosimultaneously pushing offthe left foot and steppinginto middle of the circle(falling) with your gazelooking forward
Don’t look down
Make sure body is leaningforwards
Ensure the discus remainsabove shoulder height when
commencing the mirror (180 )ْ movement i.e. the turnacross the circle
Keep left arm over left leg (as if reading the time)
When driving across the circle and turn out this shouldprovide the power house position for the throw
180
Keep the right foot turningthroughout the throw andallow the left leg to comeunderneath the body andground. i.e. sweep the left legback to between 6 and 5 andtorso leaning towards 12(knees should pass by closetogether)
As left leg sweeps the rightarm needs to stall at 4.30ish, with the discus at least at headheight (most throwers do not give themselves enough timeat this moment)
The left foot needs to be grounded with the rhythm of 12,3
Turn
As the right foot continues to move underneath the body,the throwing arm will begin to pick up momentum so thatwhen the discus is 180 ْ(12 o’clock ) from release start todrop the left heel to form the block
The long pull – approx 7080% of release velocity achievedin final delivery and most of that comes in the last 180 ْofmovement
02/03/2015 Discus technique How to throw a discus
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Athletes head should remainpassive keeping the leftelbow high and away fromthe body at shoulder/headheight, then pull violentlyaround the body (keep thehead in a fixed position anddo not strike with the headi.e. pull it to the left)
A common fault of mostthrowers is to commence the delivery at left foot touchdown and pull to early so that the discus does not gothrough the low point correctly
Release
The left leg should be stiff ondelivery with the release infront of the body
Remember to release as iftrying to slap a large boy infront of the throw.
And then the right armshould continue across thebody as if trying to slap the
back
Important throughout the throw that athletes head shouldbe relaxed and not move, let torso and shoulders do thework to ensure good core movement
Some athletes will throw in a fixed foot position with bothfeet remaining on the ground for the duration of thedelivery.
Other athletes may use a reverse foot technique to stopthem fouling
by John Painter
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