Lesson 1, Topic 1
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The Discus Throw is divided into four phases:                                                                     

  • SWING, TURN, DELIVERY and RECOVERY.

Swing phase:

  • motion is initiated
  • thrower moves into position for the turn.

Turn phase:

  • discus is accelerated
  • lower body rotates ahead of the upper body, producing pre-tension.

Delivery phase:

  • additional velocity is produced
  • Velocity transferred to the discus before it is released. 

Recovery phase:

  • The thrower braces
  • Avoids fouling.

Grip

Technical characteristics

  • Discus is held in the last joints of the fingers.
  •   Fingers are spread on the rim of the discus.
  • Wrist is relaxed and straight.
  • Discus rests against the base of the hand.
  • Thumb rests on the discus.

Swing Phase

Objectives

  • To prepare for the turn by winding up
  • To pre-tense the trunk, shoulders and arm.

Technical characteristics

  • Back faces the direction of the throw.
  • Legs are shoulder-width apart, knees bent slightly.
  • Weight is on the balls of the feet.
  • Discus is swung back and behind up to the vertical projection of the left heel.
  • Trunk is rotated at the same time.
  • Arms are kept at nearly shoulder height.

Turn Phase Part 1

Objectives

  • To accelerate the thrower and discus •To prepare for the non-support.

Technical characteristics

  • Left knee, left arm, and ball of foot are turned actively and simultaneously in the direction of the throw.
  • Weight shifts over the bent left leg.
  • Throwing shoulder is kept behind the body.
  • Right leg is swung low and wide across the circle.

Turn Phase Part 2: Non-Support

Objectives

  • To accelerate the thrower and discus •To build up pre-tension in the trunk

Technical characteristics

  • Left foot pushes off forwards when its toes point in the direction of the throw.
  • Jump is flat with an incomplete extension of the push-off leg.
  • Throwing arm is above hip height and behind the body.
  • Right foot lands actively on the ball of the foot turning inwards as it does.
  • Left-arm folds back across the chest.
  • The left leg brushes past the right knee on its way to the front of the circle.

Turn Phase : Foot Placement

Objectives

  • To provide support for the correct body positions.

Technical characteristics

  • Feet are more than shoulder-width apart, turn is to the left on the ball of the left foot.
  • Right leg swings over the outside to the center of the circle.
  • Right foot is placed on the ball of the foot in the center of the circle, the left foot lands quickly after the right foot. (3)
  • Power position covers half of the circle (Heel-Toe Position).

Transition

Objectives

  • To maintain momentum •To begin the final acceleration of the discus.

Technical characteristics

  • Right leg is bent.
  • Right foot/leg is turned immediately in the direction of the throw.
  • Left arm points towards the rear of the circle.
  • Discus is at head height.
  • Left leg lands quickly after the right leg.

Delivery Phase : Power Position

Objectives

  • To begin the final acceleration.

Technical characteristics

  • Weight is supported on the bent right leg.
  • Shoulder axis is over the right foot.
  • Feet are in the Heel-Toe position.
  • Discus is visible behind the body (from side-view).

Delivery Phase : Main Acceleration

Objectives

  • To transfer velocity from the thrower to the discus.

Technical characteristics

  • Right leg is twisted and extended explosively.
  • Right hip turns towards the front of the circle.
  • Left side of the body is blocked by, the extension of the left leg, fixing of the bent left elbow held close to trunk.
  • Bodyweight is shifted from the right leg to left.
  • Throwing arm is drawn through after both feet have made ground contact and the hip has turned.
  • Discus leaves the hand at or slightly below shoulder height (shoulders are parallel!).

Recovery Phase

Objective

  • To stabilize the thrower and avoid fouling.

Technical characteristics

  • Legs change quickly after release.
  • Right leg is bent.
  • Upper body is lowered.
  • Left leg swings backward.