Middle Drills for Discus Throw

In the previous 2 blogs we have discussed the release and power position of the discus throw.  In this blog we will address the middle drills for a discus throw.  Coach Harsha has some great drills to improve the full throw by focusing on the middle part of the discus throw.

Basics of the middle drill:

• Body position for a middle throw1:
• The athlete is facing the throwing direction.
• The athlete's right foot is placed in the middle of the ring.
• 80 percent of the athlete’s body weight is put on the right foot.
• The athlete’s body will go into an athletic position in relation to the right foot.
• The athlete’s body alignment should be chest-right knee-right toe.
• Throwing from the middle of the ring1:
• Swing your right arm back.
• The athlete’s left arm will be pointed towards the throwing direction of the ring.
• Begin with a 180 degree turn (pivoting on the ball of your right foot)2
• The left leg will remain in the air, and the leg will reach for the front of the ring while the right foot is pivoting.
• The athlete will then complete the throw when they reach the power position.

Drills to master the middle throw1:

• “Reverse 180’s”- the athlete will use the middle of the ring to pivot
• The athlete places the ball of their right foot in the middle of the ring.2
• Thrower will complete the 180 turn, focus on picking up the left foot and trying to keep both knees as close as possible during the rotation.
• The right foot must remain pivoting during the throw.

• “Wheels”- The drill focuses on balance and right foot turning.
• The drill is the same as the “reverse 180’s, but the athlete continues for 5 reps before stopping.

Thank you for taking the time to read this blog! Next week we will discuss South African drills.

References:

1Harsha, M. (n.d.). Discus Training Progression. In National Throws Coaches Association. Retrieved from http://www.nationalthrowscoachesassociation.com/basic_technique_for_discus_throwing.htm

2Mackenzie, B. (2002) Discus [WWW] Available from:https://www.brianmac.co.uk/discus/