Common Discus Throw Drills for Skill Development

In order to improve your skills in discus throwing, it is important to incorporate specific drills into your training routine. These drills are designed to enhance your technique, power, and accuracy, ultimately leading to better performance in competitions. Whether you are a beginner or an experienced discus thrower, practicing these common drills can help you develop the necessary skills and reach your full potential in the sport. In this article, we will explore some of the most effective discus throw drills that can contribute to your skill development.

Warm-up Drills

Arm Circles

Arm circles are a simple yet effective warm-up drill that can help prepare your body for the intense physical demands of discus throwing. To perform this drill, stand with your feet shoulder-width apart and extend your arms out to the sides. Begin by making small circles with your arms, gradually increasing the size of the circles as you warm up. Perform both clockwise and counterclockwise circles to target different muscle groups in your arms and shoulders. Aim to do 10-15 repetitions in each direction.

Shoulder Rolls

Shoulder rolls are another essential warm-up drill that can help improve flexibility and mobility in your shoulders, which are crucial for a powerful discus throw. Start by standing with your feet hip-width apart and relax your arms by your sides. Slowly roll your shoulders forward in a circular motion, making sure to keep your movements smooth and controlled. After completing several forward rolls, switch to rolling your shoulders backward. Perform 10-15 repetitions in each direction to fully warm up your shoulder joints.

Hip Rotations

Proper hip mobility is essential for generating power and maintaining proper form during a discus throw. Hip rotations are a fantastic warm-up drill to activate and loosen up your hip muscles. Begin by standing with your feet shoulder-width apart and placing your hands on your hips. Initiate the movement by slowly rotating your hips in a circular motion, making sure to keep your upper body stable. Perform 10-15 rotations in one direction and then switch to the other direction. Focus on engaging your core and maintaining proper posture throughout the exercise.

By incorporating these warm-up drills into your discus throwing routine, you can effectively prepare your body for the physical demands of the sport. Remember to start with smaller movements and gradually increase the intensity as your muscles warm up. Proper warm-up not only reduces the risk of injury but also enhances your performance by optimizing muscle activation and joint mobility.

Technique Drills

Standing Throw Drill

The standing throw drill is an essential technique drill for discus throwers. This drill helps athletes focus on the proper body positioning and weight transfer during the throw. Here’s how to perform the standing throw drill:

Start by standing in the throwing circle with your feet shoulder-width apart.
Hold the discus in your throwing hand, keeping your arm extended and parallel to the ground.
Take a slight step forward with your non-throwing foot, shifting your weight onto that foot.
As you transfer your weight, rotate your hips and torso, generating power for the throw.
Finally, release the discus while maintaining a strong follow-through.

Practicing the standing throw drill regularly will improve your balance, coordination, and overall throwing technique.

Full Rotational Throw Drill

The full rotational throw drill is an advanced technique drill that focuses on the complete rotation of the body during the throw. This drill helps discus throwers maximize their power and distance. Follow these steps to perform the full rotational throw drill:

Begin in the throwing circle with your feet shoulder-width apart, facing away from the direction of the throw.
Hold the discus in your throwing hand, keeping your arm extended and parallel to the ground.
Take a 180-degree turn by pivoting on your non-throwing foot, rotating your hips and torso.
As you complete the turn, drive your non-throwing foot forward and shift your weight onto the throwing foot.
Simultaneously, extend your throwing arm backward, loading it with potential energy.
Finally, release the discus while transferring your weight forward and following through with the throwing arm.

Practicing the full rotational throw drill will enhance your explosive power, rotational speed, and throwing technique.

Glide Technique Drill

The glide technique drill is a fundamental technique drill for discus throwers. This drill focuses on the proper footwork and weight shift during the throw. Follow these steps to perform the glide technique drill:

Start in the throwing circle with your feet parallel, shoulder-width apart.
Hold the discus in your throwing hand, keeping your arm extended and parallel to the ground.
Take a small step forward with your non-throwing foot, shifting your weight onto that foot.
Simultaneously, push off with your non-throwing foot and glide across the circle.
As you glide, rotate your hips and torso, generating power for the throw.
Finally, release the discus while maintaining a strong follow-through.

Practicing the glide technique drill regularly will improve your balance, coordination, and overall throwing technique.

Remember, mastering these technique drills requires consistent practice and attention to detail. Incorporate them into your training regimen to enhance your discus throwing skills.

Power and Strength Drills

Medicine Ball Throws

Medicine ball throws are an excellent way to develop power and strength for discus throwers. These exercises help in improving explosive strength and core stability, which are essential for throwing the discus. Here are some common medicine ball throws that can be incorporated into your training routine:

Overhead Throw: Stand with your feet shoulder-width apart, holding a medicine ball with both hands. From a squat position, explosively extend your hips and throw the ball overhead as far as you can. Catch the ball and repeat for several reps.
Rotational Throw: Stand with your feet hip-width apart, holding a medicine ball with both hands in front of your chest. Rotate your torso to one side and forcefully throw the ball in that direction. Catch the ball and repeat on the other side. This exercise helps in developing rotational power, which is crucial for generating momentum in the discus throw.

Weighted Discus Throws

Weighted discus throws are another effective drill for improving power and strength specific to discus throwing. By using a heavier discus, you can train your muscles to generate more force and increase your throwing distance. Here’s how you can incorporate weighted discus throws into your training:

Heavy Discus Throws: Use a discus that is heavier than the one you typically use for regular throws. Practice your throwing technique with the heavier discus, focusing on generating maximum power and maintaining proper form. Perform multiple sets of throws, gradually increasing the weight of the discus as you progress.
Reverse Weighted Throws: Hold the discus by the rim with your fingers, allowing the majority of the weight to be at the back. This variation helps in developing wrist and forearm strength, which is crucial for an effective release. Practice your throwing motion with the reverse weighted discus, gradually increasing the distance of your throws.

Plyometric Exercises

Plyometric exercises are dynamic movements that involve rapid stretching and contracting of muscles, resulting in increased power and explosiveness. Incorporating plyometric exercises into your training routine can improve your overall performance in the discus throw. Here are a few plyometric exercises to consider:

Depth Jumps: Stand on a raised platform or box and step off, immediately upon landing, explosively jump vertically or horizontally. This exercise helps in developing lower body power and enhances your ability to generate force during the throwing motion.
Medicine Ball Slams: Hold a medicine ball with both hands and raise it above your head. Forcefully slam the ball onto the ground, squatting down as you do so. Catch the rebound and repeat for several reps. Medicine ball slams enhance upper body power and core strength, which are essential for the discus throw.

Incorporating power and strength drills, such as medicine ball throws, weighted discus throws, and plyometric exercises, into your training routine will help you develop the necessary skills and improve your performance in the discus throw. Remember to consult with a coach or trainer to ensure proper form and technique while performing these drills.

In conclusion, the discus throw drills mentioned in this article are essential for skill development in the sport. By incorporating these drills into your training routine, you can improve your technique, strength, and overall performance in discus throwing. Whether you are a beginner or an experienced athlete, practicing these drills regularly will help you refine your skills and reach your full potential in the sport. So, take the time to incorporate these common discus throw drills into your training program and watch yourself become a more skilled and successful discus thrower.