Sunday, December 4, 2016

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.

1Harsha, M. (n.d.). Discus Training Progression. In National Throws Coaches Association. Retrieved from

2Mackenzie, B. (2002) Discus [WWW] Available from:

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