How to Get Better in Throwing Discus

Discus is a popular event in track-and-field competitions. A discus is a round disc often made of metal (imagine a weighted Frisbee) and is thrown with a unique motion across a marked field. The competitor with the farthest in-bounds throw within the allocated number of attempts is the winner. It is the unique throwing method that makes the sport challenging, and there are several key points to focus on in your quest for a better discus throw.

Things You'll Need

  • Discus
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Instructions

    • 1

      Hold the disc in your dominant hand, or the hand you use to throw, and spread out your fingers. Your index finger should be extended in the same direction as your forearm. The top knuckles on your fingers should settle on the edge of the disc.

    • 2

      Spread your feet so that they are shoulder-width apart as you hold the discus. Stand on the balls of your feet with your heels slightly off the ground.

    • 3

      Rotate your upper body backward, with your throwing arm swung behind you and that shoulder also back. Pivot on the foot opposite your throwing arm and spin your body forward to gain more power. The key is to build speed as you go. Your leg muscles should do most of the work in the spin.

    • 4

      Release the discus, with your palm facing the ground, when the disc can roll off of your index finger. Keeping your palm flat helps encourage ideal trajectory: the height of your throw won't contribute to extra distance; a flat, line-drive throw is ideal, CanThrow,com says.

    • 5

      Push your weight onto the leg on the same side as your throwing arm after you spin and as you release. About 80 percent of your weight should be on this leg when you release.