How to Train for the Discus Throw

The discus throw is one of the most exciting events in track and field, evoking the image of ancient Greek athletes testing their prowess on the hills of Olympus. When you train for the discus, you want to focus on three elements: your grip on the discus, the timing and caliber of your release and the positioning of your feet.

Things You'll Need

  • Practice disks
  • Discus
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Instructions

    • 1

      Learn how to properly hold the discus. You want it in your throwing hand, with your first knuckles only gripping it on the side. Keep your index finger in line with your wrist while you hold the discus.

    • 2

      Study your release. Keep your palm down and squeeze the discus as it comes away from your hands, releasing it from the index finger. It should have a healthy spin on it when it leaves your hand and the feeling of it leaving should feel like a natural extension of your motion.

    • 3

      Use the discus as a "bowling ball." Reach your arm back and roll it forward on its edge towards a specified target. Make sure you squeeze it out when you release and that the discus rolls naturally off of your index finger. If properly released, the discus will not wobble when it rolls, but should glide smoothly to its destination.

    • 4

      Stand with the discus in your throwing hand and your feet shoulder-width apart. Swing the discus back and forth, keeping it at the same height as your shoulders and using your off-hand to catch it at the end of the movement. Once you feel comfortable, repeat this process, swinging the discus back and forth twice and catching it in your off hand. The third time, release the discus, keeping it low to the ground and ensuring that your release technique is proper.

    • 5

      Stand in the throwing position: perpendicular to the position you wish to throw, off foot slightly behind your throwing foot (the foot corresponding to your throwing hand) and your throwing arm extended. Swing out for a power throw, moving your hips first, followed by your legs and then your off hand and upper body. Tuck your off hand into your body as you throw to form a block and release the discus. Practice this technique first without actually holding anything, then by using practice discuses or other safe materials and then finally the discus itself. Concentrate on proper posture and positioning when you train with this exercise, rather than the throw itself.

    • 6

      Stand with your throwing foot in the middle of the ring. Spin in a 180-degree arc, concentrating on lifting your off foot and keeping your knees as close together as possible. Your throwing foot should not stop turning under any circumstances. Repeat this process for five rotations at a time.

    • 7

      Face the front of the throwing ring, with your throwing foot outside the ring and your off foot inside the ring. Pull back the discus and arc forward into a throw. Plant your throwing foot in the center of the ring and hold it while you continue to pivot into a throw. Focus less on the quality of the throw for this drill than the position of your feet and the natural ease of your moves. It should allow you to accelerate into a power throw while training you to keep your balance and your feet in the throwing circle.