The discus throw is a very challenging event to master. There are several pieces to the throw that have to be executed at high precision to garner huge performances. From the back of the circle to the front, if one piece is messed up the entire throw is off.
When analyzing the finish of the throw, there are a few things I look for. First, is the lower body initiating the throw? Second, is the right side turning completely into the throw? Third, are both feet remaining grounded? Fourth, does the energy transfer forward into the delivery?
So many different pieces, which makes the Stand Drill a super underrated drill, that can help develop an efficient and strong finish.
Building the Foundation
I look at the Stand Drill as a tool to build or rebuild the foundation of the delivery. Throwing far will be difficult if your stand is insufficient. I like to incorporate the Stand Drill into the beginning of my throwing sessions to prime the body and to ensure I transfer all rotational energy into the delivery.
What To Look For
Start in the power position, with the right foot (right-handed thrower) pointing towards 9 o’clock. The left foot will be approximately in line with the heel of the right foot. Start the drill with a big wind. I like to hold a shoe or a cone for added resistance. Initiate the delivery by turning the right foot in towards the direction of the throw. The left arm, near simultaneously with the right foot, will open nice and long towards the direction of the throw in a counterclockwise motion. Once the right foot and hip are facing the direction of the throw, the right arm, which has been trailing the hip, will then push around and follow through past the left shoulder.
How Many Reps Should I Do?
I am a big advocate for the 7-5-3 rep scheme, which gives you fifteen reps in total. The quality of the rep increases while the volume of reps decreases. I believe this allows you to connect the mind to the body, and be intentful with these movements.
Mastering the discus is a challenging endeavor that only few truly do. Incorporating the most underrated drill, the Stand Drill, will help you get that closely to mastery. Implement this drill into your next session and see how it helps your finish!
FIREMEUP - Sam Weeks
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