Intermediate Discus

Luke Sullivan

Coaching

• 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

Front

Power

• 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

Pre-Power

• 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

Middle

Float

• 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

Wheel

• 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

• 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

Wind

• 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