Discus throw training pdf

The standing throw in teaching the discus we break the throw into four parts. The second factor to look at in discus throwing is developing torque. It is an ancient sport, as demonstrated by the fifthcenturybc myron statue discobolus. Some people respond better to weight training on nonpractice days. Throw the discus from the right foot and continue bouncing on it to regain balance. Discus throw, sport in athletics track and field in which a diskshaped object, known as a discus, is thrown for distance. Discus throw and spin shot put throwing practice progressions author.

He quickly got the hang of it he was soon throwing farther it than than he could throw the 1. Discus throwing requires a combination of speed, power and technique. In teaching techniques to beginners, special attention. During that time, a greek sculptor named myron created his famous statue, discobolus, of a discus thrower. Most throwers opt to have the fingers evenly spread and the last joints placed on the rim of the discus. Training program for throwers track and field toolbox.

On grounding the right foot pivots on the ball of the foot. Strength training for throwers association of sport performance. There are 2 main types of throws training for the athlete, which is similar to the training for shot put. Hence knowing the necessary rules and practicing in accordance to them well in advance is going to help you a lot. Throw and lift heavy early in the week, try to get legs back spin to pp with out throwing a lot often will try to get the whole week off of state from lifting, but it isnt critical will only take 6 to 10 full hard throws in practice simulate meet conditions will still do drills to solve issues focus on perfect reps. Posture rebalancing for shot putter and discus throwers is a key part to understanding. Upper body operates on back half of circle throughout the throw.

This is done by considering the two stages of the throw. General preparation phasefemale discus thrower strength and conditioning preparation for the transitional track and field thrower summer football training at the university of alabama. Present and future perpectives on shot put and discus throwing training at top level. Stepbystep teaching of discus technique training the. Run 20 yards and pick up another baton, then run back to the starting line. The throwing events include the hammer, the weight, the discus, the shot and the javelin. Some throwers, though, prefer to keep their feet stationary. Athletes throw a metal disc weighing 2kg for men, 1kg for women, that is 22cm in diameter for men, and 18cm for women, as far as possible while remaining inside a 2. It is helpful to have flagging that runs parallel usatf national officials committee training monograph series 2. As the shot putter moves toward indoor season, shot putting volume and training days go up, discus is maintained with 12 sessions usually one session of standing throws and some drills plus one day of discus.

Adjustable weights, meant for beginners to start learning the throws. Hence knowing the necessary rules and practicing in accordance to them well in. There are literally hundreds of progressive drills that athletes can do to learn proper discus technique. Use of functional training for the throwing events. Jurgen schult discus training tool home throws equipment.

The discus throw has been the subject of a number of wellknown ancient greek statues and roman copies such as the discobolus and discophoros. This is done with a mix of training, including strength training, plyometrics, and technical work. Most noteworthy, all throwers in the atn program are developed and coached using the throwing chain reaction. They are equally effective for more advanced throwers. Discus throw 7 discus throw game is not equipmentheavy. Strength training for throwers sport performance centres. Run 10 yards back to the starting point and put the baton on the ground. Here are some training ideas to help you get started training your athletes to throw the discus. The challenge throw coaches face is choosing the right lifts. Most discus throwers spin around one and a half times before releasing the discus. It is needless to say that discus throw is a game that needs a lot of strength and endurance. Specific throwing strength to develop explosive strength, speed strength, reflexive strength implement released exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling bar bell plate, heavy and light implements throw, rubber ball throw toward net or wall, etc. Created by founder, head coach, and technique obsessed, coach erik johnson, this 6 pillar training system for shot put, glide shot and discus throws allows athletes to learn how to throw far, correct any technical hurdles, and start launching big throws fast. In this exampp, p, yle, for a shot putter, throw shot monday and do discus drills.

Jan 24, 2019 shotput, hammer, discus and javelin are all a part of throwing competitions. The subjects in this study were eight male discus throwers in a 1998 discus throw training camp held at the olympic training center in san diego. Many times, when a beginner is asked to release the discus, he will throw the discus out the back of the hand instead of the front. While you need strength in order to toss the discus, the event also requires precision and proper form to translate that power into distance. Shot put and discus throws training club in phoenix az. In the video clip below kaitlyn ciarelli, associate head coach at ucirvine discusses the dynamic warmup routine that she uses with her throwers. General preparation phasefemale discus thrower strength and conditioning preparation for the transitional track and field thrower summer football training at. Basic movements for the beginner discus thrower by rob lasorsa, mf athletic below is a short synopsis of discus throw movements. It is a kind of contrast training method, making use of optimum psychological arousal, maximum neuromuscular coupling effect and maximum number of activated motor units e. Is the development of highlevel thinking good at young age in both events. Swinging the arm that is holding the discus and then spinning your body around will help you to gain momentum for the throw. Discus throw training is done with a goal of improving the overall distance the athlete can throw. German discus javelin throws training camp halle 1991 part 1 of 2. This has been a very effective way6 of training endurance athletes without requiring high levels of work that are stressful and uncomfortable for the athlete.

As all athletes have different needs, a single program suitable for all athletes is not possible. With four days of discus workouts, your week will be a full one. The discus is often paired with a case that protects the discus from damage and makes it easy. The discus throw is an athletic event, by which contestants go through a long competition period. Discus throw hammer throw javelin throw pentathlon heptathlon decathlon. A better way to throw the discus track field news starting a new track field throwing program and season preparation adapting training plans for the prep discus thrower track vertimax v8 vertical jump sd training program pdf free. If a part of the throw has a problem it may affect the next part of the throw and ultimately the final product. The discus throw pronunciation, also known as disc throw, is a track and field event in which an athlete throws a heavy disccalled a discusin an attempt to mark a farther distance than their competitors.

Drills designed according to the specific events movement, such as throwing implements with different intensities, distances, shapes and weights, etc these. Nov 25, 2018 a better way to throw the discus track field news starting a new track field throwing program and season preparation adapting training plans for the prep discus thrower track vertimax v8 vertical jump sd training program pdf free. It really taught him how to keep the implement back. Al oerter, an american disc thrower, is an example of an athlete. The reason why a light dball is used for this type of training is because the emphasis is on the technique skill development not throwing the dball, i. Run shuttle sprints to develop explosive quickness for the shot put and discus. Workout what is the best workout to improve your throws. Specificity in plyometric training for the discus throw source. Discus throw practice plan get started practices 15 daily practice sessions include warm up exercises sample dynamic warm up 2x30m each exercise tip. I have coached state champions and kids that had not one athletic bone in their bodies. As the right foot lands aim for a chin over knee over. Developing power with a barbell is highly dependent on bar speed, as powerworktime, with the workload weight and reps being predetermined, the only way to develop more power is to perform. The main equipment in the game is the discus that comes in various materials and weights. Were going to cover 5 of the most important discus throw drills for the full throw aka the spin.

Future focal points in shot put and discus throwing training. Alex oshmayanski graduated from cu in 2 years, was a doctor in less than 3 and couldnt throw up. An easy way to teach the proper direction in which to let go of the discus is to have the thrower hold the discus by the waist, as described in the previous paragraph. So after a lot of hard work if you will lose your points on the field for some foul throw then it is very demotivating. Table i subject information and trials used for analysis body mass kg 120. Strength, power, speed, specialpower, endurance, flexibility etc.

Discus throwing formed an important part of the greek pentathlon, though iron and bronze discs of that time were much heavier than the ones used these days. Strength training programs for shot put and discus shot put. These drills are incredibly effective for teaching beginners how to throw the discus. According to hardial singh 1993, sports training is a pedagogical process, based on scientific. The thumb should be placed on top of the discus for control. Shotput, hammer, discus and javelin are all a part of throwing competitions.

The poet homer even referenced discus throwing in his iliad. Exiting the rear of the ring as the throw begins over the left foot 2. This is because they reinforce the correct target positions and help prevent nervous system ruts bad. Others prefer to do their discus training immediately following or preceding their weight workouts. In training discus throwers to develop torque and maintain balance, certain technical problems will develop. Discus kept high and relaxed, trailing behind the hips.

In particular, discus throwers need agility and explosive power. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. Scott cappos discus throw session 1 teaching progression x10 each drill start and winding start to step out start to step to the middle start to step to the middle, turn to power position start and turn to power position medicine ball throws x5 each. Some definitions of sports training as given by the experts of this area are as under. Athletes throw a metal disc weighing 2kg for men, 1kg for women, that is 22cm in diameter for men, and 18cm for women, as far as possible while remaining inside a. Although not part of the modern pentathlon, it was one of the events of the ancient greek. Basic movements for the beginner discus thrower by rob. Apr 19, 2017 now part of the discus masterclass throwing smarter, throwing farther available at 6 new training videos that detail specific exercises and drills designed to build. Pivoting on the right foot until the left foot touches in the power position 4. Tie all movementsrunning, jumping, throwing of all types, weight trainingto posture.

Each monograph covers the various techniques for each officiating assignment. Learn to accelerate the discus with lower body first. Cherie rothery golden grove little athletics coaching cues standing throw hold discus in palm with ends of finger wrapped around the edges fingers spread out thumb should rest on back of discus when preparing to throw, have throwing hand over the top of discus and other hand underneath for support keep shoulders level keep the discus flat when preparing to throw and when throwing it. Since discus track and field practice will also be necessary, you should experiment with the timing of your workouts. In modern competition the discus must be thrown from a circle 2. Now part of the discus masterclass throwing smarter, throwing farther available at 6 new training videos that detail specific exercises and drills designed to build. Coaches, photographers, spectators and athletes should be kept back at least 10 or more feet away from the sector lines during any throwing competition and more if possible. Starting in the gym, run 10 yards and pick up an item such as a track baton. Strength training programs for shot put and discus shot. Thumb should rest on back of discus when preparing to throw, have throwing hand over the top of discus and other hand underneath for support keep shoulders level keep the discus flat when preparing to throw and when throwing it should skim through the air discus is released off the index finger in a flat spin. Driving out of the back and landing on the right foot in the center of the ring 3. Includes hurdle mobility, plyometrics, throwing, bodyweight work, and.

One advantage of this type of training for the competitive runner is the constant pace at near competition levels. The discus can be made of various materials such as rubber, wood, and metals. The best workout to improve ones throws should be concentrated on proper form and throw execution. Apr 07, 2020 discus throw, sport in athletics track and field in which a diskshaped object, known as a discus, is thrown for distance. The discus throw also appears repeatedly in ancient greek mythology, featured as a means of manslaughter in the cases of hyacinth, crocus, phocus, and acrisius, and as a named event in the funeral.

Training an athlete to throw the discus properly requires technical knowledge and teaching skill. The fingers should be evenly spread and the last joints of the fingers should be placed on the rim of the discus the thumb should be placed on top of the discus for control. For example, a program for a shotputter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer throwers program will. Coaches education teaching progressions for beginning. Throwing events shot put, discus, hammer and javelin are explosive, violent events and their training in the weigthroom must reflect those qualities. The discus throw equipment are available for amateur as well as for professionals. The throwing officials manual compiled by george kleeman, pacific 2007. The beginners prefer discus with less weight for practicing the throw. An overview of a weeks training for each of the three phases of an annual training program for the. Swing the right foot wide of the left foot into the centre of the circle. As the shot putter moves toward indoor season, shot putting volume and training days go up, discus is maintained with 12 sessions usually one session of standing throws and some drills plus one day of discus throwing athletes learning the hammer need reenforcement. This tutorial will help you to understand the basics of discus throw. As a rule of thumb stick to the same weight of discus the athlete would throw in competition.