Discus throw and shot put handbook extra 2

Discus throw and shot put handbook extra 2
Written by: Jeffrey Koelewijn from Holland

Throwing angles:
The throwing angle should be around a 35 degree to a 45 degree angle
Using the right angle can result in further throws

Chin angles:
Don't look down while throwing
-Looking down while throwing will disrupt
 the kinetic chain
The chin should have a slight upward angle when the throw is made

Arms wingspan with discus throw:
Is something you have or you don't
Having a long arms wingspan can result in further throws
-The distance the discus travels before release is longer
-The distance the discus travels in circles is longer
 During the rotational
With shot put it can also result in further throws as
the arm is longer

Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing
Always make sure the throwing area is safe

For active release throwers do 360 jumps

Hold the discus with extended arms and do 5, 6 or more circles for example
Spinning around like this will help feel rotational
forces
It makes you more aware of the implement
And be carefull not to fall after spinning in circles

Get comfortable with the implement
Play with it






First world record discus throw:
47.58 m

First world record shot put:
15.54 m
Early shot put technique was a lot like the glide
But a sideways motion was made
Standing with the side towards the throwing direction
The rest was a lot like the glide
It also looks a little bit like a pitch in baseball but the
footwork is different

Discus throw handbook extra

Discus throw handbook extra
Written by: Jeffrey koelewijn from Holland


The two kilogram or 4.4 lb discus has a diameter of 0.219 m
the one kilogram or 2.2 lb discus has a diameter of 0.180 m

Long stick exercise:
Use a long stick of about 2 metres in length
Held up behind the bck with two arms just below shoulder height
or around the middle of the back
To learn better discus throwing technique
Do rotationals, semi rotationals and power stance to throw technique
drills
-Rather not make violent movements while doing this exercise

Use a towel in the throwing hand to do rotationals semi rotationals
and powerstance to throw technique drills
A traffic cone can also be used
-Rather not make violent movements while doing this exercise

Throwing with heavier and lighter weights
For example;
 Throwing with a lighter weight every ones in a while can increase speed
 And throwing with an heavier weight ones in a while can increase
 strength and power

Discus throw and shot put handbook extra

Discus throw and shot put handbook extra
I wrote two discus throw and two shot put handbooks
This is an extra for both discus throw and shot put
Written by: Jeffrey Koelewijn from Holland


Good technique a lot of explosive power and good and fast speed equals a far throw.

Note that there is a difference between the shot put circle and the
discus throw circle.
The shot put circle also has a block normally made out of wood
but sometimes made out of plastic which is mostly less good.

The circle is normally made out of concrete with a metal ring
but a very few rings are made out of wood.


World records:
Discus throw world records:
Outdoor: 74.08 m
Indoor : 69.51 m
Both done with the rotational style

Shot put world records:
Outdoor: 23.12 m
Indoor : 22.66 m
Both done with the rotational style
The furthest indoor glide throw is 22.24 m
The furthest outdoor glide throw is 23.06 m


Specific strength training
Squats and front squats
 One third squat
 Half squat
 Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
 Hang power cleans
 Hang power snatches
 Jerks
Heel raises
Front yoke walk
 Very good for the upper body
 The bar is hold on the front not on the back
 I'd advice to start with low weights
Lunges
 With very low weights
Plate twists
 Don't throw the plate that's another exercise
Arm holds
 Hold a plate in front of the body with extended arms
 Hold two dumbells side ways at shoulder height with extended arms

Do box jumps and rocket jumps without weights
A weight vest could be worn though
Do sprint starts
 Especially for the glide for a better and faster start

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

How to discus throw

Discus throw handbook
Written by: Jeffrey Koelewijn from the Netherlands

Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus

Note that boys and girls throw with lighter weights

The discus circle is 2.5 m in diameter

Before starting I'd advice to do a good warm up




It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother.

Discus placement:
Should be placed on the end of the fingers or against the top
of the fingers.

Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.


Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body

A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power.

Most power for the throw is generated by the legs and hips

Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws.


Semi rotational or greek method:
A semi rotational
The greek method starts with a twist up then the left foot is placed in to a power stance

Rotational:
-It is hard to explain the rotational in words It's probably best to just watch
 a discus throwing video on a video site
The rotational starts by doing a wind up or twist up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it.
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed and the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force.

A good active left foot and leg can result in further throws

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

Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
You can do this with and without the discus


Inverted C:
The body creates somewhat of an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way


Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction

Tip:
Check the biomechanics of the discus throw
IMG_6172


Myotatic reflex of the chest
By winding up at the beginning tension is increased on the chest and side area
this is used while throwing
The non throwing hand can also be used to increase the myotatic reflex
Keep the throwing arm long and extended and keep it back as much as possible, in the
same position as created by the wind up until the trow

Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
And catched around the way you throw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.


Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull

Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness

Tip:
Also do flexebility training