SPECIFIC EXERCISES FOR DISCUS THROWERS

SPECIFIC EXERCISES FOR DISCUS THROWERS

Specific exercises that are related to the actual throwing technique play an
important role in the learning and development of technique and specific strength
in the discus throw. In the following text the authors outline the methodical
background of specific exercises and list a number of suggested introductory and
preparation exercises. The article is a slightly abbreviated translation from
Legkaya Atletika, Moscow, No. 6/7, June 1992. Re-printed with permission from
Modern Athlete and Coach.

Exercises that aim to acquire a certain movement combination are known as
specific preparation exercises. They are closely related to the structure of the
basic movement coordination of the competition exercise or reflect one or several
elements of it. It is important that specific exercises include elements that
resemble the internal and external action of the competition performance.
Exercises that are based on an interactive development of specific strength and
movement acquisition, and can be practically regulated, are therefore called
specific preparation exercises. They allow to improve considerably both the
physical and the technical level of discus throwers.

Coaches can select from a variety of recommended exercises the most suitable

and effective ones for the learning and development of the discus throw

technique and specific strength. Exercises that assist in the improvement of the

turning positions and the muscular tension during the key moments of the

rotation are particularly effective. Although the use of specific exercises is

universal,theirtrainingeffectisgraduallyreducedasanathlete’sperformance

qualifications improve. Despite this fact, specific exercises are still beneficial for

high performance throwers in improving their technical elements, specific

strength and specific coordination. All these factors are extremely important in

the rotational movement structure of the discus throw.

Specific exercises also involve the throwing of different implements. This takes

place in the winter indoors into a net. The weight of the implements should allow

for a technically correct performance. The number of repetitions of an exercise is

set according to the throwers technical ability and preparation levels. The coach

has to find the weak links intheathlete’stechniqueandstrengthpreparation for

the correct choice of exercises in order to eliminate the shortcomings.

The nature of the introductory and preparation exercises becomes clearer when

the importance of the basic phases and positions of the rotational discus throw

technique in learning and training is understood. The exercises, as far as thetechnique is concerned, must contain elements that are transferable to the

movements of the competition performance. Consequently the chosen exercises

should be based on the key positions of the throwing action to make the

evaluation of their biomechanical effectiveness possible. These include the

position at the start of the turn, the single support phase, the unsupported phase,

the final single support phase and the position at the start of the delivery.

Every position in this rotational movement is characterized by the placement of

theathlete’sbodysegmentsinrelationtothethrowingimplement and the tension

created in the muscles. As the position changes, so does the tension in the

stretched muscles. Such a complicated technical action as the discus throw is

based on key movement positions that create the best possible conditions for a

maximal performance. This occurs by joining all the key phases into the total

throw. The total throw is successful if the athlete learns and develops a technique

that eliminates, as far as possible, faults in the single elements of the movements

and of the key positions.

Specific exercises in the establishment of the classic technique are particularly

important in the first few years of learning. It is only after the classic technique

has been established that the athlete can afford to make changes based on

individual demands. Also particularly important is to perform the exercises in a

correct sequence of the single phases and in a certain temporal order of speed

and rhythm.

The rhythmical structure of the complete throw is usually maintained by

advanced throwers, although variations in the duration of the single phases take

place. This is the reason for using different weight implements with different

intensities to maintain as closely as possible the rhythm of the competition throw.

Further, the discus thrower adjusts his technique to the improved strength level

and this is responsible for changes in the technique. After all, the most efficient

finalperformancedependslargelyonthestrengthleveloftheathlete’smuscle,

tendons and ligaments, developed by exercises in the key positions. This

strength is known as the specific strength of a discus thrower and the most

effective means to develop specific strength are the specific preparation

exercises.

The learning and development of the starting single support and the final single

support phases are the most difficult in the performance of specific exercises.

The task to perform these phases correctly is demanding. The rotating and at the

same time forward moving system of the thrower-implement must create optimal

conditions in the starting single support phase for the body mass to move ahead

of the implement and should provide again suitable conditions for the

acceleration of the implement in the final single support phase. The latter must

occur with a fast placement of the left leg without a readjustment of the bodymass. It is a task that requires specific coordination, strength, speed and

muscular elasticity.

All these qualities can be developed by using specific introductory and specific

preparatory exercises. In using these exercises it is important to keep in mind

that the duration of the above described positions and phases will become

contradictory as the strength level improves. As this can slow down progress, the

total turning action should be executed in the proper rhythm at different speeds.

BASIC PREPARATION EXERCISES

 Exercise No. 1

Sideways rotation into a half-squat position (lowest angle in the

knee joint — 100° to 90°) with the feet placed wide apart. The

weight of the barbell on the shoulders is 20 to 50kg. The exercise is

performed at a slow speed. Attention is placed to keep the muscles

involved in the hip extension continually under tension. The

rotational action starts when the centre of gravity of the body is in

the centre of the two legs. It reaches the maximum when the weight

is shifted on the support leg. The exercise is executed without

stopping on the support leg.

 Exercise No. 2

Similar to exercise No. 1, but without a rotation. The athlete moves

from one leg to the other, with the lowest knee joint angle in the

100° to 90° range, in a bounding action. The weight can be carried

on the chest.

 Exercise No. 3

Pushing of a light barbell from the chest up or forward while on the

move. A push is performed every stride when standing on one leg.

An intensive performance is required. The hips are not allowed to

remain back and must be extended as the weight is pushed upward

or forward. Attention is paid on the leg work, not the arms with the

weight.

 Exercise No. 4

Start sideways with the legs slightly bent and the feet nearly

together. The movement takes place from the heels to the toes and

from the toes to the heels. A 10 to 15m distance is covered this way

forward and backward in a straight line. The movement is executed

by stressing the hip rotation without any shoulder action. The

exercise can be performed without or with a weight on theshoulders (weight 5 to 10kg). The knee bend should remain

unchanged throughout the exercise.

 Exercise No. 5

Standing on one slightly bent leg the athlete moves sideways by

shifting from the heels to the toes and from the toes to the heels. All

the details described for Exercise No. 4 are applicable.

 Exercise No. 6

The exercise is performed lying on the back of a gymnastic mat

with the arms extended sideways and the hands holding on a

support. The athlete rotates his legs and pelvis without moving the

upper body. The legs should be kept together and no folding in the

pelvis should take place.

 Exercise No. 7

The athlete stands on the left leg with his stretched right leg

supported by a gymnastic horse and weights in each hand. The

exercise is performed by jumping slightly forward on an elevated

(10 to 20cm high) surface without changing the left leg position.

There should be no bending of the hips and the angle of the pelvis

should remain unchanged.

 Exercise No. 8

The starting position is the same as in Exercise No. 7, only the lead

leg is placed on a lower elevation (40 to 60cm) and no jumping

action takes place. The athlete simply performs a leg bend with a

barbell on shoulders, keeping the back straight. The support leg

should be placed an optimal distance from the elevated to create

tension in the hamstring muscles of the elevated leg.

 Exercise No. 9

The athlete, standing with his feet shoulder width apart, executes

forward arm swings (the action of the crawl stroke in swimming)

with weights in each hand. The arm action is assisted by a half

rotation of the hips. The same exercise can also be performed in

the opposite direction.

 Exercise No. 10

Rotation of the hips and legs (simple up to 90°) up to 180°

(complicated) with a bar or javelin held in sideways stretched arms

on the shoulders. There should be virtually no changes in theangles of the hip and knee joints. The shoulder girdle should

remain motionless and the exercise is performed fast.

 Exercise No. 11

A rotational forward movement similar to the discus turn. The

exercise is started with an optimally bent left leg in front. The right

foot is turned 45° to 90° inwards. The athlete carries on sideways

extended arms and suitable load on the shoulders. The trunk is

turned to correspond with the forward movement of the right leg,

faced the same distance ahead as in the discus turn. The left

shoulder is in the final position slightly lower than the right. The

centre of gravity is shifted over the left leg and the right hip has to

be at its highest point before the foot is placed.

 Exercise No. 12

The exercise is started standing on an elevated surface with legs

shoulder width apart and knees slightly bent. The athlete carries a

weight on the shoulders or hips and attempts to execute a jumping

180° turn. The legs and hips initiate the turn. The knee and hip joint

angles should remain similar to those in the actual discus throw.

The exercise can be performed with a reduced load by executing

90° to 180° jump rotations in succession on one leg only.

 Exercise No. 13

Running over hurdles using alternate lead leg action.

SPECIFIC PREPARATION EXERCISES

 Exercise No. 1

o The imitation final delivery action with an implement that is 3 to 5

times heavier than the competition discus. The exercise is

performed in a standing position with only the final half of the

delivery.

 Exercise No. 2

o Similar to Exercise No. 1, but with a full delivery action and an

implement that is 2 to 4 times heavier than the discus.

 Exercise No. 3

o The exercise is performed in the final delivery position holding a

weight disc (5 to 15kg) with both hands. Avoid lifting the left

shoulder higher than the right and stress the rotation over an

“elastic”leftlegsupport.

 Exercise No. 4

o Standing on an optimally bent right leg with the left leg unsupported

and the left side of the body facing the throwing direction. The

throw is executed with the standard discus or other implements

without allowing the left foot to drop on the ground.

 Exercise No. 5

o Similar to Exercise No. 4, but the throw is executed holding a

weight disc (5 to 10kg) in both hands.

 Exercise No. 6

o Standing on an optimally bent left leg with the right leg unsupported

andtheshouldersturnedslightly“inward”.Thethrowisexecuted

with the standard discus or lighter implements without allowing the

right leg to drop on the ground.

 Exercise No. 7

o Similar to Exercise No. 6, but the throw is executed holding a

weight disc (5 to 10kg) in both hands.

 Exercise No. 8

o Standing throws with a limited rotation using a variety of

implements(upto10kg).Emphasisisplacedon“catching”the

implement with the right shoulder and keeping both feet on the

ground.

 Exercise No. 9

o Standing throws with a preliminary backward cross-step with

standard weight and lighter implements. The right leg is lifted at the

moment the discus hand starts moving to the right.

 Exercise No. 10

o Throwing the discus or other implements with a discus turn that is

started from a position facing the direction of the throw. Emphasisshould be on keeping the discus back and a fast placement of the

right foot after the drive from the left leg.

 Exercise No. 11

o Similar to Exercise No. 10, but the throw is executed holding a

weight disc (5 to 10kg) in both hands.

 Exercise No. 12

o Similar to Exercise No. 10, but taking a stride forward before the

discus turn is executed.

 Exercise No. 13

o Imitation of a half-turn on a gymnastics form with or without light

implements. The action is executed without stopping, avoiding

looking down.

 Exercise No. 14

o Separate or continuous rotations (90°-180°-270°-360°) around the

body’saxistotheleft,maintainingthebasicstartingpositionuntil

the right foot is grounded. The initial hip and knee joint angles

remain unchanged.

SPECIFIC THROWING TRAINING

It is recommended to divide specific throwing training into three categories

according to their effect on the development of technique:

1. Throwing of implements with the highest effect (only standard discus).

2. Throwing of implements with a high effect (men -1.5 to 2.3kg; women -

0.75 to 1.25kg).

3. Throwing of implements with a limited effect (considerably heavier or

lighter than the standard implement).

It is advisable to use flat surface implements in training because round

implements change the sequences of muscular work, as well as the application

of form and movement speed.