Techniques on How to Throw a Discus

The discus throw is a track and field event where a disc is launched from a ring into a defined sector, in an attempt to complete the farthest throw. The weight of the discus varies according to the level of competition, but generally weighs between 1 kg and 2 kg. The throwing process is a progression of motions and techniques that culminate in a momentum-based release. Unlike other throwing competitions, the discus throw is more about technique and form than brute strength.

  1. Grip and Release

    • The discus should be held in your throwing hand with fingers spread out and the index finger in line with the wrist. Place the first knuckle of your fingers over the edge of the disc. When the disc is released, your palm should face downward and the disc should spin off the index finger. The release should be aimed at a 45-degree angle upward to maximize the distance.

    Throwing Motion

    • The throwing motion is the most critical element of the disc throwing process. The sequence of the throw is hips, legs and then arms. The throwing motion starts by turning the right hip to the front of the ring (for a right-handed thrower). As the hips start moving, the legs will begin to extend. Next, the left arm should sweep outward and around until it reaches the front of the ring. This combination of motions will pull the throwing arm around, which should be extended outward and pulled around as the hips move.

    Body Position

    • The most important element of body position is to end up with your body perpendicular to the throwing direction. To start, your feet should be shoulder width apart with the one foot slightly behind the other. Approximately 80 percent of the thrower's weight should be on the back leg and the shoulders twisted opposite of the throwing direction. Both arms should be extended out and prepared for the throwing motion and release. This particular position is known as the power position.

    Transition Through the Ring

    • More advanced throwers may opt to travel through the ring using a spin to gain momentum and more power for the throw. To start the spin move, the thrower should stand with his or her back to the throwing sector. If the thrower is right-handed, he or she will start by spinning on the left foot and driving the right knee to the center of the ring. Once the right foot lands, the left foot will be quickly spun around to put the thrower into power position, where the technique will simulate the basic throw from the starting position.