Banjarnegara

Goal One: Discus grip and release
1. Holding the discus
Place discus in your throwing hand
Spread fingers out with index finger inline with wrist
Place fingers first knuckles over the disc
2. Release the discus
When releasing the discus have your palm down
Squeeze the discus out (bar of soap)
The disc will come off the index finger
The disc will spin in a clockwise direction for a right handed thrower
3. Drills used to teach the grip and release – excellent time for a competition
Arm swings – Use this drill to teach about centrifugal forcea) The thrower stands with feet shoulder width apart b) Place the disc into throwing handc) Swing the disc level with the shoulders back and forth catching it in your left handd) The athlete should feel the discus pushing out on the hand
Discus bowling – Use this drill for proper discus release.a) The thrower will place the discus in his hand with proper placementb) The thrower will bowl the discus to his partner that is standing 15 feet awayc) Remember to squeeze the discus out making sure the discus rolls off the index finger and does not wobbled) Once the thrower becomes proficient at 15 feet move the partners farther away form each other or have the thrower bowl at a target

Throws for height – Use this drill for proper release of the discusa) The thrower stands with feet shoulder width apart b) Place the disc into throwing handc) Swing the discus forward and back next to your body two timesd) After two swings throw the discus straight up with a proper release remembering to squeeze the discus out. Make sure the throwing arm is straight
Skip throws – Use this drill for proper discus release.a) the thrower stands with feet shoulder width apart and facing perpendicular to the throwing directionb) place the disc into throwing handc) swing the disc level with the shoulders back and forth catching it in your left handd) After two swings throw the disc close to the ground with proper release remembering to squeeze the disc out and keep the palm flat
Goal two: Power Position
1. Body position in the power position
· The thrower will stand perpendicular to the throwing direction
The feet position will be shoulder width apart with left foot slightly behind the right foot
The thrower needs to be in an athletic position
The thrower will shift 80% percent of his/her weight onto the right leg
The thrower will twist his/her upper body completely opposite the throwing direction. This position from up above will look like an X
The chest, knee and toe should be in line
The thrower extends the right arm out from the side of the body
The left arm will be extended out from the body with a right angle relationship to the right arm
2. Throwing from the power position
Use cones when first teaching to throw from the power position, so the athlete does not have to worry about the discus falling out of his /her hands
Over exaggerate the use of the legs in the throw especially the hips
The sequence of the throw will be hips – legs – arm
Start the throw by turning the right hip to the front of the ring
Once the hips start moving the legs will extend upwards
Sweep the left arm out and around
Once the left arm reaches the front of the ring bring it in tight to the body to form a block
The left side of the body will stop to aid in accelerating the discus
Release the discus
3. Drills used to teach throwing from the power position
Heel turns with partner – Use this drill to over exaggerate the hips coming through before the shoulders. Surgical tubing could be used to add resistance.
a) The thrower gets into the power position without a discusb) The partner will place his hand near the right heel of the throwerc) The thrower will attempt to smack and drive through his partners hand with his heel – focusing on the speed of his heel
Cone throwing –Use for any parts of the throw.
a) Use cones so athletes can concentrate on the throw and not the discb) Use cones for inside throwingc) Use cones to produce a long pull
1-2 drill – Use this drill to teach the thrower to keep the disc back on the hip.
a) The thrower gets into the power position with the disc held in the right handb) On the command of "one"-he opens his left arm to the throwing direction and turns his heel out. c) On the command of "two" the thrower completes the throw – release the disc 5 feet in front of the ring
Goal Three: Middle of the ring
1. Body position in the middle of the ring
Stand facing the throwing direction
Take a step with your right foot
Place 80% of your body weight on the right foot
Put your body in an athletic position in relation to your right leg
The alignment of your body should be chest- right knee- right toe
2. Throwing from the middle of the ring
Swing your right arm back where you can hit your right cheek of your buttocks
Left arm will be pointed towards the throwing direction
Start the reverse 180 by pivoting counterclockwise on your right foot
The left leg will be picked up off the ground and driven to the front of the ring in a straight line as the right foot rotates
The left foot should try to hit the right heel as it is being placed in the front of the ring (knee to knee)
Complete the throw once you are in the power position
3. Drills used to teach the middle of the ring
Reverse 180’s – Use for pivoting at the center of the ring.
a) The thrower will start with the right foot in the middle of the ringb) The thrower will complete a reverse 180 concentrating on picking up the left foot and bringing both knees together (cue knee to knee)c) It is critical that the right foot does not stop turning
Wheels – Use this drill to teach balance and continue turning of the right foot.
a) The thrower will start with the right foot in the middle of the ringb) The thrower will complete a reverse 180 concentrating on picking up the left foot and bringing both knees together (cue knee to knee)c) It is critical that the right foot does not stop turningd) Continue for five repetitions
High knees – Use this drill to teach the transition from back of the ring to the middle of the ring.
a) Stand at the back of the ring facing the throwing directionb) Bring the right thigh parallel to the groundc) The right foot should be dorsi flexedd) The left arm will point towards the throwing directione) Swing the right arm back where it will be able to hit the right cheekf) Fall into the middle of the ring – do not stepg) Once the right foot makes contact start the reverse 180
Goal four: the drive through the center of the ring
1. Drive or sprint across the ring
This phase of the throw is a transition from the back of the ring to the middle
The drive from the back of ring comes from a push off from the left ankle and a strong high knee punch from the right leg
The thrower will not spend much time in the air
Once the left ankle pushes off then the left leg is tucked close the right leg
The thrower will drive down a straight line (backward seven)
The left ankle will push off once the thrower reaches the 3 o’clock position
The thrower will not step with the right leg but instead the right will be locked and let the ground come to them
2. Drills to teach the drive across the ring
South Africans - Use this drill to teach the sprint across the ring.
a) The thrower will face the front of the ringb) Place the left foot into the ring at the 5 o’clock positionc) The right foot will be placed outside the ringd) The thrower will draw the discus back behind his hip allowing his body to wind upe) Drive off the left foot and make a wide arc while leading with the right legf) Make sure the thrower drives straight down the lineg) Once the right foot hits center the foot continues to turn while the thrower does a reverse pivoth) The left leg will plant in the front of the ringi) The thrower will be in a good power position to throw the discus
Walking turns –Use this drill so the athlete becomes accustomed to turning.
a) Do this drill walking around the track or walking to and from practiceb) Step with the left footc) Step with the right foot underneath the bodyd) Reverse pivot on the right foote) Walk two steps and do another turn
Goal five: Back of the ring
1. Body position in the back of the ring
The thrower will face opposite the back of the ring
The thrower will be in an athletic position
The thrower will raise his/her arms to their sides at shoulder level
The thrower will twist their arms and shoulders to the right forming an X with shoulders and hip axis
The thrower will shift 80% of their weight onto the left leg
2. Pivoting out of the back of the ring
Pivot the left foot (squash the bug) towards the three o’clock position
Pickup the right foot as soon as the left foot is pivoting
Work only the lower body, the upper body needs to stay back
The right foot will take a wide and low path outside the circle
Once the left foot reaches the 3 o’clock position drive and sprint to the center of the ring
As the thrower is driving to the center bring the right leg in towards the center of the ring (high knee locked)
3. Drills to teach the pivot at the back of the ring
180’s back of the ring – Use this drill for balance in the back of the ring.
a) The thrower will start in the back of the ring in a good athletic position with arms shoulder levelb) 80% of the weight will be on the left legc) Turn the arms and shoulders to the right to form an X with the shoulders and hipsd) Lock the arm back and turn 180 degrees on the left foot - slow and balanced e) Keep the right foot away from the left foot
Small steps 180 and throw (step & go) – Use this drill to teach the back of the ring movement.
a) Start in the back of the ring with a discusb) The thrower will touch the ground with his right foot while doing a 180 (small steps)c) Once the thrower hits the three o’clock position continue the throw