How to discus throw part 2

Discus throw handbook 2
Written by Jeffrey Koelewijn from the Netherlands

Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
 so the tension does not dissapear
 And use this tension while making the throw

Make sure the discus leaves the hand finger after finger
starting with the pinky finger

Go from low or medium low and bend to high and extended
If you start pretty low do squats to increase upward power

Foot placements in the beginning of the throw:
IMG_6214


Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213


Types of throwing:
Active release
 There's a short air time or small jump
Fixed feet release
 The feet stay fixed on the floor


Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
 The leg is almost fully extended
The pole vault method
 Where the leg is bend a little to quite a lot
 and while throwing extends again


Tip: Do stability exercises


Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-And mix them up afterwards


Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance


Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork


Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Rotational discus throwers:
around 1.10 seconds to 1.40 seconds


Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly lower catch hold and throw like the discus is thrown
This can also be done behind the body to in front of the body again

Discus flips:
The discus makes flipping motions and is catched again
don't throw it up to high