Discus throwing tips

The discus throw is a track and field event that dates back to the fifth century B.C. The men's discus has a diameter of 22cm and weighs 2kg. The women's discus has a slightly smaller diameter and weighs 1kg. The discus itself can be made of metal, wood or rubber. Competitors throw the discus from a 2.5m ring into the marked landing zone. The farthest throw wins.

Basics

According to the National Throws Coaches Association, a thrower must first master the grip and release of the discus. Hold the discus in your throwing hand, keeping your fingers spread apart. The first knuckles of the fingers should be over the bottom edge of the discus. Your palm must be facing the ground when you release the discus during a throw. Squeeze the discus out of your hand. It should come off of the index or middle finger, and spin in a clockwise direction if you are right-handed. Discus bowling with a partner is a good drill to practice the grip and release. Partners should face each other, standing about 15 feet apart. The thrower "bowls" the discus along the ground to his partner, focusing on a smooth release that rolls off the finger. As you bowl, the palm will be facing left if you are right-handed. Move farther apart as you become more skilled.

Power Position

The power position is a stationary position used in practice to perfect the last stage of the discus throw. Stand sideways in the front half of the ring. If you are a right-handed thrower, you will have your left foot closest to the front of the ring. Your feet should be shoulder width apart as you extend your throwing arm, twisting your upper body away from the throwing direction. The arm that does not hold the discus should remain at a right angle to the throwing arm. As you twist back around to throw, your hips should come first, then the legs and finally the throwing arm. Pull the nonthrowing arm close to your body as you turn around and release the discus. Focus on turning your heel during practice to make sure that your hips are coming around before your legs and arm. To work on this, do heel turn drills without a discus. Get in the power position while a partner puts his hand near your back heel (right if you are right-handed). As you turn, try to hit and drive your heel through your partner's hand.

Complete Throw

To execute a complete rotating throw, you must practice until you are comfortable with the movement. Begin by facing the back of the ring, away from the direction of the throw. Then pivot on your left foot, drive through to the middle, pivoting on your right foot to do a 180-degree turn. Place your left foot down in the power position and complete the throw. This should all be one fluid movement. Find a broomstick or something similar, and place it across the back of your shoulders, gripping it with your hands on either side of your head. Then practice driving through the ring from back to front. This drill will help you keep your upper body in line, forcing your hips to drive you through to the front. Without the broomstick and without the discus, practice each stage of the rotation, starting from the middle until you are ready to move on to the full throw.