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Discus Throwing Drills & Forms
Updated on 06/10/2022
What Good Form & Drills Looks Like in Discus
Classic Form: Ralph has been throwing his whole life, so his form is very settled, and very clean. In particular watch his feet, his arm position through the spin, and his reverse and follow-through after the release. https://www.youtube.com/watch?v=GrNPlkYECZI
Liz Podominick: Great arm position at the takeoff from the back of the ring, and excellent speed leading up to release. She takes a very big first step . . . actually a jump, coming out the back of the ring. That is a little harder to master than keeping one foot on the ground throughout the throw, but sets her up nicely for that very quick second step and release.
https://www.youtube.com/watch?v=udVXP8_TULE
Multiple Throwers: A great chance to watch their line through the throw. Though they are “spinning” it is easy to see from this camera position that all their energy is directed down the middle of the ring, in the direction of the throw. Also, notice how one of the guys - #4 – does NOT reverse at the end of his throw. You can see how much more cramped and less fluid he looks than the other two throwers. https://www.youtube.com/watch?v=1N7Q564YDUM
Slow Motion Discus Throw – Women
These split-screen, slow motion shots, are an excellent way to study another thrower’s form, and look for things they did right, and things they might have done better.
https://www.youtube.com/watch?v=YFrPMyY3XZg
Discus Drills
Holding and Releasing
This short video shows how to hold and release the disc. It also stresses keeping the arm at shoulder height and standing tall when releasing. The one thing it does not show is reversing after release.
https://www.youtube.com/watch?v=jVk4VoWeVEA
Pivot Drills
There are plenty of good activities here that provide practice for the various stages of a spin. The basic approach is to break a spin down into its parts, work on the parts separately, then string them together. Most of these drills can be done without a discus in your hand, though anytime you can practice with the disc it will help you with balance, which is a very big part of throwing.
https://www.youtube.com/watch?v=ePtObbk8c_0&list=PLR7ZwOds2HH4TtLYHaRxD2O83SmW_x4tC
All-In-One Video
The first six minutes of this video are excellent (after that, it is about javelin). There are very good explanations of the various components of a throw, good drills, and good slow motion shots from various perspectives. https://www.youtube.com/watch?v=3HDUOkiQqvw