A total program for the emerging discus thrower.

Every beginning thrower must learn how to control the torso from kneecaps to chest

The discus is an extremely complex event that combines vertical, horizontal, and rotational movements with several aerodynamic principles. It presents a unique challenge that can only be mastered through an appropriate combination of techniques and a training regimen of Olympic lifting, power lifting, jumping, stretching, and throwing.

The technical preparation must be considered first in the training of the emerging discus thrower, and we would like to present the approach that South Carolina used in sending four throwers to the NCAA national championships over the past three seasons.

OVERALL CORE CONTROL

To be successful, the discus thrower must possess postural, or core, strength: the ability to control his torso from the kneecaps up to the chest. An athlete with poor core strength will be unable to effect a good power base, causing him to (1) bend over in the middle of the ring and (2) thrust his left leg into the bucket and shift his hips onto his support leg.

Maintaining an upright position with the torso will enable the athlete to move fast out of the back of the ring and maintain balance.

Poor core control will also cause him to pause in the middle of the ring and produce a winding-up effect in the power position - taking away from the speed built up by the spin.

Coaches must understand what the core is or is not doing to keep the athlete on track with the established model (throwing style).

Core control is thus crucial in ensuring a good power position. The thrower must be able to control his weight effectively and keep his midsection tight, or firm. The abdominals must be worked on daily through exercises such as crunches (modified sit-ups), medicine-ball throws, and twisting exercises.

Squats and Olympic lifts are great for developing core strength because they require level shoulders, a tight tummy, and a firm lower back.

The internalized feelings learned in the weightroom can be carried over into the throwing area. A solid core will produce a solid throw.

UNDERSTANDING THE FORM

Various styles are used in modern throwing, with much of the coaching literature emphasizing the delivery phase. Though the early part of the throw is thought of as mere preparation for the all-important delivery phase, most young throwers have problems in the starting position in back of the ring.

This is often the most ignored part of the throw. The emphasis has to be on achieving a solid power position and a dynamic delivery. The successful beginner will manage to do this with a slow to moderate start. As these throwers advance, they may turn to a more aggressive or dynamic start.

The key to a successful throw, no matter what style is used, is balance. At South Carolina, we teach balance through drills that help internalize the proper feelings. We believe that the coach must establish the position of strength for each athlete, never copying from a current champion.

What may be an optimum position for an athlete with the physical attributes of a champion, may be totally unsuitable for a less-endowed, less intensely trained individual.

The prevailing techniques in the discus range from the wide sweeping leg (Wilkins) or the tight right (Powell). Several of the more accomplished throwers start fast, others start slow. Some throwers reverse, others do not. Many combine some aspect of both styles. The coach must select the technique that best fits his athlete.

Coaches working with beginners should pay special attention to the development of the right reflexes, as it is the coordination and synchronization of the muscular contraction that produces maximum efficiency.

Coaches who teach a speed technique should make the athlete understand the need for an aggressive start and an aggressive sweeping right leg. If they teach a power technique, they should be more concerned with the blocking action in the power position of the no reverse throw. The athletes should be closely checked for poor reflexive action to avoid having it become habit forming. Poor habits are difficult to correct.

During the initial stage, coaches should discourage the thrower from being distance-conscious. They should condition their athletes to concentrate on the development of the right movements in order to establish the right reflexes.

After establishing a proper technique and drilling on the proper reflexes, the coach will then be called upon to detect and correct faults in the performance.

Every specific form will break down at some point, usually because of the athlete's unfamiliarity with the pattern or the stress of a big meet or the onset of fatigue. It isn't that difficult for the experienced eye to detect a gross fault. It is much more difficult to determine the cause of the fault.

The coach may spot the athlete putting his left foot into the bucket. But to be of assistance to the athlete, he must be able to identify the cause.

In making the correction, the coach should be positive. Telling an athlete he is "too slow" conjures up a negative image to the athlete. He may be going as fast as he can. The coach must then come up with a way to speed up the athlete, either by improving his physical coordination or by making a technical adjustment.

PROBLEM AREAS

Major problem: How do you attempt to teach very large people to move with the grace of a dancer and the speed of a sprinter? Therein lies the keys to successful discus throwing: speed, strength, coordination, and balance.

Other factors to work on are developing torque and maintaining balance. Let us analyze the mechanics of the throw and determine the potential problem areas.

THE GRIP

The athlete has two ways of placing his fingers on the implement:

First, he may hold the discus in the palm with the fingers slightly spread and the fingertips resting over the edge of the discus at the first knuckle (Photo 1).

The hand should split the discus in half with the thumb edge of the index finger making a line through the middle of the discus. The discus is held against the inner arm with the placement varying to ensure control (Photo 2).

Second, the thrower can press his fore and middle fingers together on the discus (Photo 3). The choice of grip will depend on the size of the athlete's hand and what feels comfortable. The thrower can adjust his grip to facilitate and strengthen his release.

On a perfect release, the discus will exit the hand very quickly and spin away from the body, with the tip angled slightly upward.

Problems with the release often frustrate the young thrower the problems are usually related to the grip. The thrower should be taught to think: "hips up and arm out." Upon release, the thumb should be down and the hand flat, with the discus spinning off the index finger.

Inexperienced throwers sometimes open the hand to add power to the discus. The coach should look for a release that aggressively spins the discus (off the index finger). An athlete with a flat hand and whipping arm will spin the discus aggressively. But the coach should not mistake a "following arm" for a whipping arm. The "following arm" will lack zip, appear lifeless.

A late but aggressive attack in the middle of the ring will produce a whipping arm. The rotation of the discus will indicate whether the discus was released correctly. The rotation should be clockwise away from the hand.

Athletes often have trouble releasing the discus off the index finger; they release it off the longer middle finger, or sometimes off the third finger. (Note: The correct release can be practiced with the "bowling" and "discus flip" drills that will be described later in this series.)

STANCE AT THE REAR

The athlete can set up at the back of the ring in one of two ways. He may straddle the middle of the ring and utilize the backward seven approach to achieve the power position; or he can put his left foot on the center of the ring and utilize a straight-line path to the power position.

No matter where he aligns, the thrower should begin by sitting low at the back of the circle, facing 180 degrees away from the shoulders, very similar to the foot position in the squat lift.

The knees should be bent about 45 degrees, with the discus held high behind the right ear in the extended right arm.

To facilitate the turn, the thrower can move his left foot about two or three inches in back of the right foot. He should begin the preliminary wind-up with his arm over the right foot, the knees slightly bent, the shoulders level and parallel to the ground, and the trunk rotated clockwise as far as possible to keep the discus back.

To maintain balance and control, the thrower should limit this preparatory movement to one rotation and perform it in a smooth, controlled fashion. Remember, the preliminary swing is designed to establish rhythm.

The left arm should be kept over the right foot in the swing and should remain, extended, though slightly bent and parallel, to aid balance (Photo 4).

The back is straight with both elbows up 90 degrees or perpendicular to the spine. (This is the conformation held throughout the entire transition to the power position at the front of the circle.) The athlete must possess postural or "core" strength to hold this position.

BEGINNING OF TURN

In order to create rotary momentum, the thrower must settle into a partial squat position, knees slightly bent, and left arm extended and leading wide.

After the preliminary swing, the weight is shifted to the left foot, starting both the acceleration and the separation needed to reach the middle of the circle. As the weight is shifted to the left leg, the right leg is lifted off the ground to begin the sweep with this leg.

The left side works as a unit, initiating the movement as the left arm and left leg are tuned to ten o'clock.

The left leg should not be turned any farther as it will turn a little bit more as the athlete drives to the middle. The left leg's positioning will prepare the athlete to drive out of the back of the ring. Whenever the leg is turned too far, the athlete will "whirlybird" out of the back of the ring, which will lead to a weak power position.

The hips and knees are kept flexed and pointed out. The athlete should avoid up and down movements. The movement out of the back should be smooth and robotic.

The head should move with the left arm to keep the center of gravity over the left foot, while the trunk remains upright and erect. The left arm aligns with the body.

The turn begins on the balls of the feet. The left shoulder and extended left arm point toward eight o'clock in the direction of the toss, and the right foot is in position to sweep toward the middle of the ring.

The weight is now centered over the left leg. As long as the trunk remains correct, the angle of the hips and the amount of force across the circle will be correct. Throwers often rush the start by sitting back before shifting the weight to the left or by pulling the left arm or shoulder toward the center of the ring, creating a loss of balance.

Another common mistake in the back of the ring is starting the turn out of the back with the upper body instead of with a systematic body movement. This will throw the athlete off balance in the middle of the ring.

THE LAUNCH

The drive across the circle begins with the lower body leading the throw in a sweeping soccer kicking motion with the inside of the right thigh (ahead of the trunk) turning counter-clockwise, and the upper body turning clockwise.

The coach can teach the turn by placing two chalkmarks a foot and a half outside the ring. The first chalk mark should be placed at position one (eleven o'clock) and position two (nine o'clock).

Position one represents the spacing of the legs, and position two represents the path of the tight leg sweep on the way to the middle of the ring. The leg sweep is essential in establishing balance.

These motions create the torque necessary for momentum and force. Before the chest begins pointing toward the direction of the throw, the left foot is kept on the ground.

The grounded left foot prevents the loss of momentum, a delay during delivery, a failure to post off the front leg, and a loss of leg lift at the release.

The thrower must keep the shoulders level and parallel to the ground as he drives the right leg toward the center of the circle. The right leg is kept low to the ground and performs a soccer kick out of the back of the ring.

Remember, the discus is a circular event with a sweep motion out of the back of the ring. This type of action allows the thrower to utilize an extra two feet of space outside the back of the ring.

The left leg must push off from the back of the circle with enough force to accelerate the discus. The left knee will drop as the athlete drives to the middle of the ring. While driving toward the center of the ring, the thrower should keep his head up and catch a focal point high in the air.

Larry Judge, Ph.D. Assistant Coach U. of South Carolina