The document discusses discus training drills using a D-ball (medicine ball with a handle). It recommends practicing technique in sets of 4 drills performed 3-5 times each. Drills include a standing throw, 180 throw, and run through to develop core movement and basic technique. Practices are especially useful for adolescent athletes during growth spurts to relearn coordination. D-balls allow high volume, low intensity training inside a cage for safety.

1. discus throw
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2. Discus Training Drills
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A good way to support the development and retention of throwing skills and technique is through
the use of practices. Practices break down the skill learning into much more manageable chunks
and allow the athlete to perform them many times more than if they were just throwing.
Practice drills therefore, play a major part in helping the athlete develop their technique and build
confidence in their throwing. It is during the conditioning phase (October to December) when there
is more emphasis on practicing, reducing to a much lower level during the strength phase (January
to April) and competition phase (May to September)
Discus training drills can also be particularly useful for the adolescent athlete during summer
growth spurts when coordination is sometimes effected. Going back to basics with practices for a
session or two can help as the body realigns (axons and myelinization) itself following a growth
spurt.
It is recommended to teach practices in sets which use around four specific practices that help
develop movement through the whole or part range of the technique, rather than unrelated
practices. In each set complete each practice before moving onto the next one and look to do
between 3 to 5 reps.
All the D-ball drills can be done inside a throwing cage and be thrown into the net so they can be
practiced many times in a short period. A D-ball is a medicine ball that has had a handle cut into
one side. Depending on the size of the throwing cage 3 to 4 athletes can throw safely at any one
time. For adolescent athletes, keep the weight of the D-ball to around 1kg – 1.5kg, and no more
than 2kg for senior athletes. As a rule of thumb stick to the same weight of discus the athlete would
throw in competition. The reason why a light D-ball is used for this type of training is because the
emphasis is on the technique (skill development) not throwing the D-ball, i.e. high volume, low
intensity.

3. Standing throw with D ball
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Aim: To develop core movement and basic technique.
Description:
Make sure feet are at least shoulder width apart
As the athlete goes into the swing back, body weight should be over
the back foot
Ensure the back foot (power) turns and pushes throughout the
throw
Left arm/elbow should be pulled towards body on delivery to
maintain core movement
Athlete should finish in a controlled position
Repeat 3-5 times each set
Coaching points:
Make sure the athlete gets the correct low and high points

4. 180 with D ball
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Aim: To develop core movement and basic technique.
Description:
Start with foot in the center of the circle (for a right-handed
thrower this will be the right foot)
Pivot around the right foot into the delivery position and
release as in drill 1.1
Ensure the back foot (power) turns and pushes throughout
the throw
Athlete should finish in a controlled position
Repeat 3-5 times each set
Coaching points
Make sure the athlete gets the correct low and high points

5. Run through with D ball
Aim: To develop core movement and basic technique
Description:
• Start with one foot inside the circle (for a right-handed thrower this will be the left
foot)
• Step forward placing the right foot in the center of circle and then pivot around
the right foot into the delivery position and release as in drill 1.1
• Ensure the back foot (power) turns and pushes throughout the throw
• Athlete should finish in a controlled position
• Repeat 3-5 times each set
Coaching points:
• Make sure the athlete gets the correct low and high points
Products:
• Medicine Balls - Rubber medicine balls are excellent for throwing. Buy online at
Return2fitness.co.uk
• Weight lifting belts - products the lower back when lifting weights or throwing.