Warm-up (10 minutes)
1) Practice rolling Discus' - roll off pointer finger, follow through is high, pointer finger points to direction of throw 2) Hula Hoops - feet are in proper position to transfer weight in hips, opposite arm points high, full extension back and throw hoop towards height of opposite arm which is pointing to a high target. 3) Rubber Discus - throw making sure opposite arm is the height guide, throw and when you release your follow throw is like "putting something on the shelf" 4) Footwork - both toes on straight line, knees bend in, back foot crosses over close to front foot, swing other foot behind and around and transfer weight in hips on throw. *cross over is small and quick as is the last step before throw.
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Discus Grip -Place finger tips slightly over rim
-Place fingers flat against discus -Align thumb not too close or too far apart from fingers -Decide on comfortable grip -Keep throwing wrist straight Release -Pull discus across fingers -Spin discus off index finger -Thumb slides across discus -Point thumb at target -Keep throwing wrist flat Wind - Only one - No turning of disk - Relaxed, Rhythmic - Keep discus flat - Keep shoulders square - Feet shoulder width apart - Keep weight centered Flight -Left arm and left leg move together -Right leg sweeps -Do not want tall leg in middle(land with right leg bent) -As you land right leg left knee comes up to right knee “Close the knees” Power Position -Back straight -Right leg bent -Left nearly straight -Long arms -Head and chin up -On balls of feet Finish -Left foot in good position (backwards) -Hips bent -Good blocking motion by left side Reverse-Switch feet and rotate Whole Throw -Orbit of the throw -Rhythm of the throw -Coaching |