top of page

South African Drills: Discus

Dude is warming up with HUGE bombs in warm-ups. The discus is bombing, it’s going deep and the throw looks phenomenal. The thrower is taking SWEET South African throws that are going DEEP! This dude is going to be pushing the competition.


A few throws later, they switch to a full throw. The first throw is a little off balance but hey, they were dropping bombs with the South African drill, just wait a few throws for them to get their feeling back. Their mental frustration continues, will they be able to find that feeling of the South African? Is the South African an effective throwing drill?


Understanding the South African

It’s important to understand how the movement is being executed (right-handed thrower). The left leg is placed where it would be while exiting the back of the circle. The right leg will step forward into the center to initiate the movement. The right leg will ground and the left leg will move around the center portion of the throw and ground at the front. When the left leg grounds, it will be in the power position and the finish will commence

Some coaches will want the discus thrower to push off the left, others will want a slight pull off the left while the right steps forward. This can be the “sprint” portion of the movement as many coaches refer to it, leading to a high-speed movement through the throw.



Why DON’T We Use South African’s at ThrowsU...