Last week, we discussed the transition between the 12-pound to 16-pound shot, providing tips on bridging the gap between the lighter and heavier implement. This week, I would like to bring up the transition of the 1.6k to 2k discus and discuss why it’s necessary, and provide some tips on how to make the transition easier.
Why Is It Necessary?
Suppose you are a high school thrower who wants to continue throwing at the collegiate level. In that case, bridging the gap between the 1.6k to the 2k is necessary as that’s the standard weight of the implement at the collegiate level and beyond. Intermediate to advanced high school throwers can benefit from throwing the heavier implement, whether that be the 1.75k or the 2k discus. Throwing the heavier implement can build special strength, developing the ability to move a heavier load at a higher velocity if trained properly.
How Can I Bridge The Gap?
there are a few things necessary to bridge the gap between the lighter and heavier implements. The first is understanding the technical model. As right-handed throwers, we must focus on the right leg working around the left out the back, the left leg working around the right in the middle, and finally, the right leg working around the left as it transitions forward into the finish. Having that technical model, we can build upon the transition without throwing the implement. Technique is king!
The second factor is building strength capabilities. Suppose you plan on implementing throws with the heavier implement or transition to that next level. In that case, it’s a necessity to have a good strength base to be able to handle throwing the heavier implement. Strength training at least four days per week on a consistent basis will develop your ability to handle throwing heavier implements and taking larger volumes of tosses. If you need help with programming, check out our different programs based around throwing!
The third factor is going to be consistency. It’s like the saying, “The more you do it, the better you’ll become.” This is very evident with throwing various weighted implements; the more you throw, the easier it’ll be down the road. When starting out, you can limit your training to partial movements like stands and half turns to establish that technical feeling. Once you feel proficient with those movements, flying the discus properly, that’s when you can transition to whole movements. I recommend always having a second pair of eyes to watch you, just so bad habits aren’t developed. One thing with throwing heavier implements is that technical mastery can be hindered marginally due to it being heavier, so having that second eye, whether it is a coach or teammate, can be beneficial.
When I was training for the 2020 (21) Olympic Trials, a goal of mine was to throw every single day. For those familiar with New England weather, from December to March, the weather can be harsh, making training challenging. One tool that I implemented in my training was throws with the D-Ball, a medicine ball with a handle. The D-Ball transformed my training because I had the ability to manipulate the weight, and it was something that I could throw into a wall, getting my reps in.
A bowling pin is another tool that is very good to help bridge the gap. I've implemented throws with a bowling pin in my training when I'm not feeling the discus. What I really like is the weight is distributed towards the bottom, so when throwing, I could feel the implement working on a long path!
Transitioning from the 1.6k to 2k discus can be a huge jump for some athletes. It's a necessary jump for those athletes looking to compete at the collegiate level. Using the keys provided in the blog can help bridge that gap!
Check out our video on the Throws University YouTube page for my tips!
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