Discus throwing has been around since 708 BC. During this time, a Greek sculptor named Myron created his famous statue, "Discobolus", which depicts a discus thrower. The poet Homer even refers to discus throwing in his Iliad. Discus throwing was an important part of the Greek pentathlon, although the iron and bronze discs of that time were much heavier than today's discs. Currently, men and women of all ages can participate in the Olympics.
Step
Part 1 of 3: Taking Body Stance
Step 1. Choose the right disc
The size and weight of discs thrown depend on age and gender. However, if you feel that the recommended weight is too heavy/light, you should change it as needed. The following list can help you find the right disc:
- Female (all ages) – 1 kg disc
- Boys (up to 14 years old) - Disc 1 kg
- Male (high school, between 15-18 years old) - Disc 1.6 kg
- Men (college) - Disc 2 kg
- Male (master until 49 years old) - Disc 2 kg
- Male (age between 50-59) - Disc 1.5 kg
- Male (over 60 years old) - Disc 1 kg
Step 2. Practice attitude
This is one of the most important steps to throwing a disc well, apart from gripping the disc. The legs should be slightly wider than the shoulders, and the arms should be extended to the maximum.
- To adopt the ideal stance, you also need to slightly bend your knees and hips. Think of yourself as a coiled spring ready to spring.
- During the throw, keep your head relaxed and still. The core muscles, especially the torso and shoulders, are key to good throwing.
- Practice the chin-knee-toe technique, where you make sure your left knee is in line with your toes and chin when standing.
Step 3. Find a comfortable foot position
If handled properly, the left foot will point out of the ring at the exit of the ring. The right foot will point 90° clockwise from the left foot. Thus, the left foot will be at 12 o'clock and the right foot at 3 o'clock.
- The attitude for left-handed throwers will be exactly the same as for right-handed throwers, only on the opposite side; A left-handed pitcher's right foot is at 12 o'clock and his left foot is at 9 o'clock.
- Make sure your feet are not too far apart because they can block the swing. Imagine the foot position like the letter "L", with the right foot in line with the bottom "L", and the left foot with the top "L".
Step 4. Enter the throwing cage with the disc
The throwing cage is a “U” shaped net that surrounds the disc thrower. Avoid throwing discs in open areas if there are people around you. Spectators must stand safely behind the net.
Even a pro sometimes loses his grip while competing. Only the thrower may enter the cage and no person may be in the throwing area so as not to injure anyone
Step 5. Position your feet in the ring
Stand in the throwing ring, which is 2.5 meters in diameter towards the back of the cage. Stand with your back to the target. Feet should be slightly wider than shoulders.
When starting to swing, the weight should be transferred so that about 60% - 70% is on the right leg
Part 2 of 3: Throwing Discs
Step 1. Grasp the disc with one hand
Hold the disc with one hand. Place your palms on the disc so that they are facing the floor. Then, spread your fingers along the outer edges of the disc so they are evenly spaced.
- Of course, the right-handed pitcher holds the disc with the right hand. A left-handed thrower will use his left hand.
- Do not grip the disc too tightly. Fingers should not grip the entire edge of the disc. This step will make the throw easier.
- Use your free hand to support the bottom of the disc until it's ready to throw. However, do not throw with both hands as it is a foul.
Step 2. Straighten your right hand
Keep the disc in your right hand facing downwards, with the other hand supporting the bottom of the disc. Don't forget to get your hands under the disc before throwing.
Step 3. Swing your arms and twist your body
Swing the arm holding the disc then rotate your body to gain momentum for the throw. The greater the momentum generated, the farther the throw will be.
Most discus throwers spin 1.5 times before releasing the disc. Others prefer to keep their feet on the ground
Step 4. Pay attention to your body position during the round, if possible
You may find it more natural to start with your left hand, but resist this temptation. Start with the right foot. Meanwhile, push with your left foot. Keep the disc at shoulder height, torso leaning forward, and both eyes looking up during the spin.
- It's a good idea to lift your right leg to step before your shoulder crosses it. Try to keep your right shoulder behind your right hip.
- To keep your left hand in position during this part of the throw, hold it over your left foot as if you were reading the time.
- As your left foot sweeps through the last part of the lap (between 6 and 5 o'clock), your arm should hold the disc in the 4.30 o'clock direction. At this point, the disc should be at least head height.
Step 5. Bring the momentum to release
On the final curve of the spin, place your left foot in the direction of the throw. The right foot will continue the pivot and add momentum. When the disc is directly opposite the release point, lower the left heel.
At the beginning of the final rotation of the spin, the disc will be at head height or more. Prior to release, the disc will descend low to the hip. On removal, the disc will be as high as possible
Step 6. Remove the disc
This may sound silly, but letting go can feel easier if you move like you're about to slap someone taller and directly in front of you. Remove the disc when you will face the cage opening.
During the throw, never cross the ring line as it is considered a foul. Feet may touch the inside of the ring, but not through it
Step 7. Look for the landing marks
Check the disc landing position. If the distance isn't as far as you'd like, keep going. Diligent practice and drill disc drills will increase the distance you throw. A good throw disc will be parallel to the ground.
Step 8. Get out of the ring when you're done throwing
Even if you're training with another trusted pitcher, don't be in the ring with the pitcher. While waiting for your next pitch, practice swinging and releasing. A solid attitude will improve your performance.
Part 3 of 3: Practice Throwing Discs
Step 1. Perform a throwing motion without a disc
Follow up with your moves. You can falter if you interrupt yourself in the middle of your throw. When you feel good stance and throwing, repeat the exercise with your eyes closed.
- Be careful when practicing with your eyes closed. Even if you know the practice area well, the slightest mistake can lead to disaster.
- Practicing with your eyes closed will increase body awareness and help make movement a natural reflex.
Step 2. Build body strength
Ideally, start with back exercises using a medicine ball as you can adjust the weight of the ball as needed. Include pullups in your disc workout as they are great for working your back and upper body.
- If you have trouble doing pullups, invite a friend to practice assisted pullups together until you can do them alone.
- Even if at first you can only do 1-2 pullups, continue to include these exercises in your routine. In time, you will become proficient at doing pullups.
- There are many back exercises using dumbbells, such as the bent over reverse fly, that can be done at home.
Step 3. Strengthen your core muscles
Sit ups are a classic core exercise, but if you don't feel comfortable, try medicine ball exercises. Lungs are great for strengthening core muscles and improving balance. Other exercises to try include:
- Squats, which will condition the core and leg muscles. The stronger your core and leg muscles, the better your balance during swings and throws.
- Plank (plank pose), which will work your entire core muscles and increase stability. Hold the plank stance for at least 30 seconds. Hold on while your muscles burn. You can do it!
Step 4. Improve dexterity
Running will increase your stamina and allow you to train more and for longer. As a bonus, running also encourages a smoother, more balanced stance. Good balance is the key to throwing consistency.
Tips
- Another way to maximize throwing distance is to release the disc at a 45° angle. The world record for men's discus throwing is 74.08 m!
- Flick your fingers and keep your hands/arms high as you remove the disc to increase throwing distance.
- For discus throwing, it's best to wear a comfortable, well-fitting T-shirt and shorts. Think of the Goldilocks Zone when choosing a discus thrower: not too loose, not too tight, but pass in the middle.
Warning
- Be aware of your surroundings. People can die if hit by a disc.
- Wearing a hat or sunglasses can adversely affect discus throwing. Do not use this accessory when throwing discs.
- It is not recommended to spin too fast when throwing as it can cause backward throws, wrong throws, and/or dizziness.
