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Basic Steps to Throw the Discus
Simon Harris

By Simon Harris
Published on February 12, 2009
According to Mac Wilkins, Gold Medal Discus, these are the basic principles that govern the throw of Discus
It involves no hit.

According to Mac Wilkins, Gold Medal Discus, these are the basic principles that govern the throw of Discus:
  • It involves no hit.
  • Make sure to sling, whip and throw it like a hammer.
  • To extend the path, lever is better.
  • The speed has to move from slow to fast.
  • What you do at the back, you repeat at the front.
  • The center point of the merry-go-round revolves slower.
  • Many inconsistent feelings.
He broke down the throw of the discus into three phases:
  • Windup
  • Balance
  • Orbit
Windup – Most of the beginners overlook this phase. It is important to understand that, if the athlete rushes the windup or is not balanced on this phase, then it is will lead to an improper power position and most probable a foul throw.

This phase is considered to establish a rhythm for the entire throw; as a result it should be the slowest progress. First, place your right foot on the circle, wind the discus back around the right leg. In this movement the hips and shoulders should offset each other, and the weight ought to be balanced evenly among the feet. At this position, the head should remain neutral, in such a manner that the chin in line with the sternum.

Now, wind the disc back as far as comfortable for you while remaining in control. If you wind too far back, then you won’t be able to maintain the separation of the disc and hips. Upon entry to the throw, the discus "bounces" back, this leads to speed going into the middle of the circle. You must work hard on the ground, or circle, to learn on how to transfer force into the implement.

Balance – It is most crucial during the windup and entry of the throw. You (thrower) must maintain equal balance between both left to right, and back to front. This phase is important because landing in a correct power position at the front of the circle.

Orbit – In this phase you need to rotate complete 180 degrees depend on the inside of the left foot, along with the discus which is locked back and left arm. The moment your left arm contacts with the left sector line, and aggressively pull the inside of the right leg toward the left hand with a dorsiflexed foot. You need to resist the urge to pull or hit the discus as this point because it will only interrupt its orbit.