Intermediate Discus

Luke Sullivan


  • Create a system
  • Simplicity
  • Technique
  • Positions before rhythm
  • Pride in coaching

Coaching 101

  • Footwork
  • Repetition
  • Fun
  • Patience
  • Speak their language

Athlete 101

  • Focus
  • Active learning
  • Work ethic
  • Enjoyment
  • Coach themselves
  • Stop checks

Choosing a discus

  • Quantity over quality
  • Beginners-Lower rim weights
  • Advanced- Higher rim weights

Grip & Release

  • Rests on first knuckle
  • Squeeze fingers from pinky to pointer
  • Spins clockwise off index finger
  • Faster it spins= Further it goes

4 Phases of the throw

  • Power-Stand throw
  • Float & Wheel-Air time then work
  • Drive-Sprinting into the center
  • Set Up-Back of ring



  • Heel-Toe Position
  • L heel on sector line
  • L toe even with R in-step
  • Mass 70/30
  • Orbit(low to high)
  • Catch/wind/throw


  • Squat-extend(wt 50/50)
  • Squat-Rotate-Extend(wt 50/50)
  • Stand throw-No torque-Rotate-Extend
  • Stand throw- Torque-Rotate-Extend
  • Noodle Arms-Stand throw-Torque- Rotate-Extend(Slap opposite hip with dominant hand)
  • Most kids FB/BB- Used to being on left leg- Light implement

Power Drills

  • Position Drills
  • Pos #1= Rotate L arm - R ft and hip to 10 o’clock
  • Pos#2= L arm & hand face the sector w/ R ft, hip-discus behind-loaded R leg(hips almost done working)
  • Pos #3= Block w/ L arm-L fist to shoulder-Negative block
  • Pos #4= Finish as non-reverse
  • Pos #5- Reverse- Teach athlete to drive hips up. Block with L side should create enough energy to switch feet
    • -If you can feel it you can fix it!

Power Drills (examples)

  • MB Double Pivots
  • Static Discus ball throws
  • L arm Block- Ex band focusing on strike
  • Puppet Master- Super band
  • Negative Block-Super Band



  • Both feet are in the air
  • Left arm reaches for center of sector
  • IT band/side of R leg rotates into 3 o’clock position
  • Wait. Wait. Wait
  • Let the ground come to you


  • Tuck
  • Squeeze knees with loaded right leg, keeping weight on right
  • Knees should try to touch, left ankle height of mid-calf
  • Reach
  • Left foot reaches for stand throw position of left foot while right foot turns to 9 o’clock.

Wheel Drills

  • Wall Tuck
  • Complete three continuous Wheels
  • Begin by facing sector (180 opposite Stand throw)
  • Complete 3 wheels, focusing on right toe, knee, hip, and shoulder in vertical line for balance
  • Can be used with or without an implement

Float Drills

  • Jump Stop-land with both feet in center
  • Step in - high knee(can do off curb)
  • L hand to R knee(grab R knee on center)
  • Float-Float-Sting


  • Drive
  • Left foot direction-Right sector line
  • Left arm is inside of left knee
  • Hips and shoulders are level
  • Drive up through left leg as right moves rotationally
  • Chest & knee lift into circle

Drive Drills

  • Wall Drills
  • Push off –Wall Catch
  • Static start-left leg loaded

Set Up


  • Stance- Slightly wider than hips
  • Shift 75% of weight to left leg
  • Wind discus to left hand
  • Pivot left foot closed as discus winds back
  • T position with shoulders
  • Arms loose and relaxed

Loaded left leg

  • Load & Entry
  • Weight on left leg
  • Push off R ft to assist with L ft pivot
  • Shoulders and hips level
  • Kick R ft out (wide) in a low sweep
  • L ft pivots to 11 o’clock w/ L arm inside L knee
  • L leg extends as R leg continues an arcing sweep(low to high)

Set up drills

    • 180/360 drills
      • Keys
    • Push off to side/45 degrees
  • Wall Drills
    • Pivot-Lift
    • Wall Catch


Member-Spotlight Larry Chavez

davidNunezLarry Chavez is the 112th inductee into the NMAA Hall of Fame, with a career in education that spanned over 38 years. He devoted his entire career to the youth of New Mexico.....



Alum-Spotlight Anika Newell

christiangering Newell, a graduate from Highland High School and 3-time State Champion, has attended two Olympic games for team Canada.



NM-Spotlight Rachel Dincoff

lobos2ndFormer New Mexico State volunteer assistant track and field coach Rachel Dincoff reached the pinnacle of her event...



We are the NMTCCCA !!!

Begun in 1987 by a small group of visionaries with the goal of a NM Meet of Champions, as well as developing better communication and unification between all track and cross country coaches, the New Mexico Track and Cross Country Coaches Association was born and has grown to what you see today. Our association has and must continue to be the guiding force for positive change and the protection of all aspects of New Mexico Track and Cross Country that we believe important to our athletes and our coaches. Changes are a part of life. We are our best "Advocates" for helping to direct that change in a positive and constructive way. We must continue to "Educate" our membership and give them the best tools for success. And, as a professional organization, we must "Celebrate" those successes, those stories, those special moments and actions that make our sports such wonderful tools in helping to mold the youth of New Mexico. We ARE the NMTCCCA !!!