DISCUS DRILLS: CORRECTING THE 10 MAJOR MISTAKES SEEN IN (ALMOST) EVERY YOUNG THROWER www.youtube.com/primalatc Facebook: Matt Ellis Twitter @PrimalATC www.primalatc.com
What are Drills Used For? Teach Proper Technique and Progressions Correct Improper Form and Biomechanical Garbage Strengthen Special Strength/Functional Training Reinforce Repetition for your Top Athletes
I Split Drills Into 2 Categories TEACHING CORRECTION/STRENGTHEN/REINFORCEMENT **All of the drills in this presentation are here to correct and strengthen technique, not teach or reinforce technique.**
ABSOLUTELY VITAL!!! Every Drill Needs to have a SPECIFIC Purpose Athletes Need to know what they need to focus on when doing the drill! Certain drills will put the athlete in an improper position. Focus on the correct part of the drill is imperative. Your Athletes need to be taught Why they are doing the drill What the drill is going to correct
5 Major Parts of Discus Throw 1. Wind Up Back of the Circle 2. 9:00 Drop Position/South African 3. Zero Support Phase 4. Mirror Turn 5. Power Position and Release
Flaws in EVERY Part of the Throw In almost every new thrower I work with, every on line athlete, every video analysis, every YouTube video, every Facebook request, these problems exist. We re talking 99.999999999% of the time. These are the big ones! Major corrections lead to major improvements. Don t Major in the Minors!
Wind Up Back of the Circle Problem #1 Not being active with the right foot (power foot). Not moving the right foot early enough to shift weight over the left side and allow the right hip to lead the throw. Problem #2 Standing up too early before getting into the South African, 9:00 drop position.
Drills to Correct Problem 1 Med Ball on Power Hip. 90, 180, 270, 360 s Feet must move at the same time Don t let the right foot stay glued to the ground Think of a skateboarder or a sprinter out of the blocks Start with 90 degree turns, move to 180 s, 270 s and finally 360 s and beyond. Teaches athlete to get active with the right foot and to keep joints stacked and weight shifted.
Crossbar/Broomstick/Javelin Drill Put the crossbar/broomstick etc. on the athlete s back like a squat. Coach physically holds back the throwing arm so the only thing that can move forward is the power hip, power foot, and knee. Creates separation instantly and the athlete can feel what separation actually is and how to create is at the very beginning of the throw.
Drills to Correct Problem 2 Removal of the Up and Down U shaped wind up in the back. Up and Down teaches the athlete that as they shift weight over the left, they should stand up. This is a bad habit and needs to be removed. Have the athlete squat down to their lowest point, hold that position, and then start winding up.
Turn and Limbo Under Broomstick Coach will stand behind the athlete with broomstick held out equal to the athlete s lowest point in the back. Athlete will wind up and pivot out of the back, placing the right foot outside the circle in the 9:00 position. If done correctly, athlete will pivot under the broomstick. If done incorrectly, stick will hit the athlete in the teeth/throat/nose
9:00 Drop South African Position Problem #1 Losing the left arm and whipping the left arm open. Creates a spinning motion instead of a drive Problem #2 Laser pointer belly button not pointing down the left sector line as athlete starts to drive. Also contributes to a spinning motion, not a drive
Drill to Correct Problem 1 Make the Letter X with the left arm and the right thigh. As the athlete starts to drive up into zero support, they should hold back the left arm. This is the top of the X. The right leg will start to drive under the left arm (increasing separation and torque) and will make the bottom of the X.
Drill to Correct Problem 2 Step to the middle pretending there is a laser pointer in the belly button aiming down the left sector line. What? Yes! This idea combined with the gesture of making the X will have the athlete feeling separation. Starts imprinting the drive not spin idea too!
Zero Support Phase Problem #1 There is no zero support and one foot is always on the ground. Discus is a run, not a walk Run Both feet off the ground Zero Support. Problem #2 Knees are too far apart as the drive begins. Any advantage you can give to the lower body leading the throw take it!
Drill to Correct Problem 1 Scare the heck out of your kids! Place an object (not too tall) diagonally through the middle of the circle and have your athletes hurdle over it. Scares them into realizing they are athletic enough to get off the ground Unless you have a freak 7 footer, they will not be able to step over the object Broomstick, jump rope, mini banana hurdle, javelin, old crossbar,
Drill to Correct Problem 2 Pinch the knees together and drive! Many creative ways of doing this. Kicking a soccer ball works very well Kicking an empty water bottle, old baton, etc. Typically two reasons the knees are so wide apart Fear of tripping and not realizing they are doing anything wrong. This drill takes care of both reasons at the same time. Teaches correct position and breaks that fear.
Mirror Turn Position Problem #1 Power foot lands flat. Heel slams down to the circle making it impossible to turn If this happens, the upper body has too much of a chance to catch up and move ahead of the lower body. Problem #2 Blocking foot lands late at the front of the circle. Cause of many major issues such as weight shifting too early, misalignment of the heel/toe position, opening of the upper body too early,
Drills to Correct Problem 1 Float, Float, Sting Gary Aldrich Gets athlete to land out of zero support multiple times in a very short amount of time. Super high volume in very little time Wall Drill John Godina Athlete starts to understand the ankle and foot are strong enough to land on and builds trust outside of the circle. Great for indoor practices.
Drills to Correct Problem 2 Clicking the heels together Many times the foot lands late because the feet and knees are too far apart Creates a circular motion instead of a quick jab/stab. Clicking the heels teaches the athlete to bring the feet close together and to make the movement fast and linear Repeat mirror turns on a line Super high volume corrective drill Teaches athlete where to put the blocking foot. Coaching Tip: Have the athlete lift the blocking foot in the air to see if their weight has shifted.
Power Position and Release Problem #1 Shifting weight too early, bent over at the waist, blasting out of the circle. Call it what you will, it is a poor power position. Lack of extension, not using the legs, not getting to vertical, not having any idea how to keep the weight back. Problem #2 Not getting full extension of the lower body before releasing the discus Lack of leg and hip drive is the #1 contributor of a flat release and lack of height on a throw.
Drill to Correct Problem 1 Power Position with Blocking Foot Against a Wall Much like the Wall Drill, this is a great way to instantly stop your athletes from leading with the head, shifting weight on to the blocking foot too early, and blasting out the front of the circle. Athlete will feel all of his joints touching the wall in sequence if doing it correctly Ground Up! Great way of teaching the athlete to push up to vertical release rather than a linear release.
Drill to Correct Problem 2 The No Hands Shot Shoulder Toss Absolutely stolen from the glide drill series. Many athletes have been programmed that throwing means arm. This is a great way of teaching throwers that the legs are the primary movers and that the legs blasting up to vertical will add lift to a throw. Shot on shoulder, power position, explode and release not using the arm. Simple as that.
THE END! Questions? Comments? Does this seem too easy? Too hard? Overwhelming? Write down the FIRST thing you will do with these notes when you get home.
COUPON CODE OFFER www.griptrainingforthrowers.com Prevent hand and finger injuries www.completetrackandfield.com Homemade Training Equipment www.primalatc.com Get 15% off the following products with coupon code. Ultimate In Season Training Guide Ultimate Off Season Training Guide Coach s Guide to a Stress Free Season Glide Shot Downloadable DVD Discus Downloadable DVD Coupon Code: WICLINIC