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Discus throw

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Discus throw

  1. 1. discus throwsqjafery@gmail.com
  2. 2. Discus Training Drills• 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. 3. Standing throw with D ball 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. 4. 180 with D ball 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. 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.

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