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Discus Technique and Training-Convention …
Discus Technique and Training Mike Sergent University of South CarolinaUniversity of South Carolina
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Discus Technique and TrainingMike SergentUniversity of South CarolinaUniversity of South CarolinaFundamental Points for Discus ThiTechnique PosturePosture BalanceRh th Rhythm Physics Class Height of Release Angle of Releaseg Speed of ReleasePosturePosture Athletic Position Athletic Position Neutral SpineHdUEHi Head Up, Eyes on Horizon Level Shoulders Posture may need to be coached more than we think! Tie all movements-running, g,jumping, throwing of all types, weight training-to posturegpTechnical IssuesTechnical Issues Most issues in the discus begin with theMost issues in the discus begin with the wind up and transition into single support We can solve most problems with the start We can solve most problems with the start of the throw through the athlete understanding how to initiate movementunderstanding how to initiate movement from the lower body, feeling the implement and controlling the left sideand controlling the left sidePoints to ReviewPoints to Review Wind Up Initiating the Throw (Left side and right leg) Transition to Center of RingTransition to Center of Ring Power PositionR(YN?) Reverse (Yes or No?)Orbit and other pointsOrbit and other points OrbitOrbit Orbit issues are mostly due to other technical problems At the start: Dropping the arm, too much speed at the start, over rotation due to swinging the left arm or leaning into the start, not maintaining posture and balance throughout the ffspin all affect proper orbit At the finish: trying to hit the disc with arm too early, driving the hips forward without rotating, trying to gather and throw h diill llk h dif hbithe disc up will all take the disc out of the correct orbit Orbit can be manipulated, but be careful, manipulations could produce other negative effects! Other PointsOther Points Allow the disc to be a hammer and your arm toAllow the disc to be a hammer and your arm to be the wire Relaxation through the neck, traps, shoulders, etc If needed, let the disc feel heavy The thrower must feel the implement; must feel tid l ti itseparation and elasticity In the hammer, we try to keep our head on the ball, in the disc we would be well-served to keep our headthe disc we would be wellserved to keep our head neutral to the middle and on the disc until releaseDrillsDrills The wind up and initiating the throwThe wind up and initiating the throw turns; turns; 360 s (aka disc pirouettes) Focus on posture; level shoulders; head up; eyes Focus on posture; level shoulders; head up; eyes on horizon; lock the upper body in place; work from the ground up Perfect and emphasize the left leg loading action Perfect the skateboarder and the sweep actionCbtikihtdb Can use broom sticks or weighted bars across shoulders; or hold pipe or cone-anything to create the feeling of a drag in the throwing handDrillsDrillsGiant StepGiant Step Misnomer-we are not stepping Work the wind up and left leg loading; sweep theWork the wind up and left leg loading; sweep the right leg to center of the ring-toe up/knee up Posture and balance Let the ground come to you and hold position More useful in the off-season DrillsDrills Giant Step + Wheel After right foot touchdown, pause, tuck the left leg and turn to the power position-focus on keeping the upper body locked- Walking Right Foot Pivot DrillWalk a line or use a track lane maintain posture walking away-Walk a line or use a track lane, maintain posture, walking away from the right hand, while working the right foot pivot action and tucking the left leg through- Keep the left arm pointing toward the walking directionSee the direction of the throw as long as possible (12)-See the direction of the throw as long as possible (12)- See the back (6 o clock) at left foot touchdown- Wheel Drills One at a time; three; five; 10 at a time Great for developing top control, active legs, and balance on the toes Do with broomsticks, pipes, weighted bars, etcDrillsDrills Left leg tuckLeft leg tuck Tuck Drill Skip and tuck-practice landing on the right foot with Skip and tuck-practice landing on the right foot with good posture while tucking the left leg Turn to South African + South African Here we introduce the jump turn or air pivot where we try to pre-turn the right foot prior to ldid kth ikihtlfththlanding and work the quick right-left rhythmDrillsDrills South Africans on a line Use a track lane or line marking on a field Posture and balance Keep eyes focused on horizon see the throwing Keep eyes focused on horizon, see the throwing direction (12) while working the sprint Left arm points toward the throw, BUT keep the left shoulder closed-under the chinshoulder closedunder the chin Control upper body rotation Land in a balanced power position (on toes, weight over the right leg)over the right leg) Upon landing, see 6 (the back of the ring) Do with broom sticks, weighted bars, various implementsimplementsDrillsDrills Float-Float-Stingg Float refers to low skipping Sting refers to executing a South African or Jump Turn into the power positionTurn into the power position Control the upper body; face 12; face 6 Light on the feet, great for teaching right-left (quick-quick) rhythmquick) rhythm Like Dancing with the Disc Great for performing a lot of reps in a short time periodperiod Do with broom sticks, weighted bars, various implementsDrillsDrills Imitation Full ThrowImitation Full Throw Putting it all together with the full movement: There is no substitute!There is no substitute! Posture and patience are key Do with broom sticks weighted bars various Do with broom sticks, weighted bars, various implementsSpecific Strength ExercisesSpecific Strength Exercises Power position and deliveryPower position and delivery Standing throws with heavy discs Men-2 5 and 3k discs 2 5 3k 3 5k 4k weighted and 3k discs, , 3k, , 4k weighted balls; 5 or 10# plates and 2k discs, , 2k, weighted balls; 5# plate Accounts for 50-60% of standing throw volumeSpecific Strength ExercisesSpecific Strength Exercises Power position and deliveryPower position and delivery Partial Standing Throws Modify the length of the wind up to or ygppositions Focus on executing correct movement. Do not allow the implement weight or meat head factor allow the implement weight or meat head factor to compromise technique- Two handed Standing throwsHave used 25# up to 45# plates-Have used 25# up to 45# plates- Could also use a Kettlebell or similar heavy weight implementSpecific Strength ExercisesSpecific Strength Exercises Wheels, South Africans, Full TechniqueWheels, South Africans, Full Technique Use heavier than normal weight Any object is fair gameyjg With souths and fulls be careful about going too heavy! Technique and timing will be altered to accommodate; this could produce negative technicalaccommodate; this could produce negative technical outcome or low amount of transference For men, up to 3k is ok, but and are better For women, and are the usual (2k or heavier is typically only used for stands-depends on the size, strength, and technical levels of the athlete)Training OutlineTraining OutlineIn the fall we train 5 days a weekIn the fall we train 5 days a week Monday and Thursday are neural or CNS emphasis Tuesday and Friday are general strength, work capacity, and mobility emphasis Wednesday is an active recovery day: Core Wednesday is an active recovery day: Core, balance/stabilization, agility, strides. We typically throw or do technical work of some sort ypyevery day Games and competitions are also on the menuFall ExampleFall Example MONDAY-Active Warm-up (20-30m); Overhead Shot x 10 (or other multi-throw); Thi /T h i l18 t d (NR) ith 2 5/1 5k Wh l D ill PithThrowing/Technical-18 stands (NR) with , Wheel Drill Progression-no throw, Wheel Throws with x 8 (NR), x 4 (rev), After throwing-shift drill, , , 360 drills 2 x 5 ea drill; Long Hill Build Ups x 6; Weights (Jerks, Bench Press, Assistance); Jumping-Stadium Hops 3 x 10 single leg (every step); 4 x 10 (every tht ) Ribthother step); Recovery-ice bath TUESDAY-Active Warm-Up (20-30m); Hurdle Mobility-2 sets ea; Throwing/Technical-Shift Drill; 1/4 Turn Drill; 1/2 Turn Drill; 360 Drill; Giant Step Drill; Giant Step + Wheel; Turn To S. Af + S Af; Fulls-no Throw-land In Balanced Power Position; 3-5 sets ea; SilSt th2h d dhl t t d 10 P ti lWi dU HPl tSpecial Strength-2 handed heavy plate stand x 10, Partial Wind Up Heavy Plate or ball stand throw x 10; Weights (Cleans, Squats, Assistance); Sledge Hammer Circuit-30sec on/rest is 30-60sec-Do 2 rounds; Recovery-ice bath WEDNESDAY-If schedule permits do secondary event at early practice; Active WU(2030 ) M d B ll Ciit(/b hi)7 i 10BdWarm-Up (20-30m); Med Ball Circuit-(core/ab emphasis) 7 exercises x 10ea; Body Circuit or Pedestal Circuit x 5-10ea; Speed Ladder Drills; Strides 5 x 60; Weights (Snatch, Assistance); Mandatory Recovery-static stretch and foam rollFall ExampleFall Example THURSDAY-Active Warm-Up (20-30m); Repeat Monday s throwing workout; Sprints-530tdR ti J451824 26 5 TiJithith t t5 x 30m turnarounds; Reactive Jumps-4 x 5 18-24 , Tire Jump with or without wt vest-4 x 5, done one at a time, jump up, drop off; Weights-Unload Day: Cleans, Jerks, Bench Press, Assistance FRIDAY-Active Warm-Up (20-30m); Hurdle Mobility x 2 sets ea; Repeat Tuesday s throwing workout-with option to take throws out of ea drill-use normal wt; Stadium Sprints-lower deck, south end zone x 6; Weights-Unload Day: Snatch, Squats, Assistance; Battle Ropes-1-1 work/rest; 2 rounds In this example, for a shot putter, throw shot Monday and do discus drills. Throw p,p,ydiscus Tuesday and do shot drill work. As the shot putter moves toward indoor season, shot putting volume and training days go up, discus is maintained with 1-2 sessions (usually one session of standing throws and some drills plus one day of discus throwing)g) Athletes learning the hammer need re-enforcement! In the fall, we may do 2 discus sessions per week and 3-5 hammer sessions. If athlete is primarily a hammer thrower, we may only have one discus session a week in the fall. Many variables to consider when planning training for multievent throwers!! Many variables to consider when planning training for multi-event throwers!! In-Season ExampleInSeason Example Monday-Throw, Jumps (hurdle/box bounding), Weights are Olympics (cleans and th ) A itHsnatches) + Assistance; Heavy core Tuesday-Throw, Hurdle mobility, Weights are Strength (bench press and back squat) + Assistance; Volume Core, short sprints 4-6 x 30-50 Wednesday-Throw, Med Ball Circuit, Recovery Methodsy,,y Thursday-Throw, Multi-Throws and Jumps (typically a nervous system primer not a knock out punch!), Build-ups/strides 4-5 x 40-60; Weights are a combo day (snatch, front squat, incline press, assistance + core) Fridayis often a travel day Meet WarmUp Friday-is often a travel day, Meet Warm-Up Saturday-compete Early to mid-season, we utilize heavy implements for most of our stands and wheels. Full technique utilizes minimal heavy implements (25% of total full reps). Late season we use competition weight exclusively. Indoor season we work mostly from the floor with heavy cleans and pulls with hang snatch on Day 3. As we move to the outdoor season, we move to heavy hang cleans on Day 1 and continue with hang snatch or variations for Day EvaluationPhysical Evaluation QuadrathlonQuadrathlon Overhead Backward Shot Throw, 30m sprint, standing long jump, standing broad jump Scoring table, competition, keep records Components of the test are useful throughout the year Vertical Jump Vertical Jump Weight TrainingDifferences for men and women Differences for men and women Functional Movement Screen (FMS) Provides an objective mobility points system Provides an objective mobility points system Discussion?Discussion? Questions?Thank You!