Peter Ventre

Introduction

Discus throwing involves power and good technique. You can develop power with heavy resistance training but the application of the power, like the development and application of speed, strength and good technique, can only be achieved by practising throwing. Throw often, using the full discus technique beginning in a position back towards the direction of the throw. Unless you are just beginning to learn this event, any other kind of throwing practice will not contribute significantly to improved performance.

Developing the techniques

Draw (using Chalk) these footmarks in the throwing circle and divide the circle with a dotted line showing the direction of the throw with feet placed comfortably apart, astride direction of the throw line.

Now a right handed thrower should pivot on the left foot whilst both feet remain on the ground,

pushing the inside of the ankle out through the back of the circle. With the weight being taken more and more on the left foot, look around to the front of the circle. Now jump off
your left foot and place the right foot on the mark in the centre of the circle. Placing the left foot to the left of the line of throw completes the foot pattern.

Notice that as the jump occurs from the left foot the arms are spread wide and the right leg begins to bend. The torque developed earlier by pushing the left heel round in the standing position and then looking to the front of the circle helps to initiate a fast movement. The arms spread wide contribute in the same way.
Now, having developed the momentum, as you jump to place the right foot in the centre of the circle bring the arms in close to the body.

The right leg has already bent at the knee and remains bent right through this fast full turn.
The closer you keep your arms and right leg to an imaginary vertical line travelling along the direction of throw, the faster the turn will be. As you stamp the right foot into the ground at the completion of the full jump turn, the discus and the upper part of the body should still be completing the turn. The faster the legs perform the more the trunk will trail; this will help you to throw the discus further.

Go on driving off the right foot to open out the hips and place the left foot in position at the left front of the throwing circle. The accelerating movement across the circle must be maintained. Now, because the arms have spread wide again, you can make use of the extra rotation gained earlier by the lower part of the body in the full turn. The longer the throwing arm and the sooner the left foot is in place, the more efficient will become the final half turn into the throw. Strike late with the throwing arm.
During the final arm action, make the thumb lead the movement and keep the palm facing towards the ground, thus ensuring a good angle of release. Always move forward in the direction of the throw and once the first full turn is completed drive the body upwards as well, over a braced front leg.

Training

Basically this involves heavy resistance work and practising the throwing technique. Anything else you do will not contribute significantly to improving distance.

1. Heavy resistance work. See the section on power training. At least three sessions a week are recommended.

2. Throwing practice. A daily session of 40 minutes is recommended.

(a) Warm up for fifteen minutes.

(b) Twenty five minutes of hard full effort throwing.

Throw three discuses in succession focusing attention on the aspects of technique mentioned above. (Set a target of 7 sets of three throws.) You will soon accustom yourself to this work load. Nothing less than fast, explosive effort will do, each time you throw.

The more you practise the full techniques and think about what you are doing, the more skilful you can become. Standing throws and practices with a strap discus are not recommended.
Practise throughout the year. In the winter, providing you can be sure that no one will be in the throwing area, you can still do your throwing practice. Take out a bucket of hot water and absorbent towelling. Bathe your hands in the water to keep them warm. Dry your hands and the discus before each throw. Paint the discus white so that you can find it again after you have thrown.