sandy fowler - discus and medicine ball training

Discus Technique:A Technical Analysis

Sandy FowlerUniversity of Michigan

Assistant Track & Field Coach

Basic Technique

• Grip• Purpose: To provide control over

the implement throughout the spin. To provide for a proper release.

• There are two types of grips used:• Spread Finger Grip• Place hand on the top of the discus

so that the palm covers the center of the discus. This will vary according to the discus thrower’s hand size.

• Place the fingers evenly spread on the rim of the discus so that the discus rests between the last digit and the end of the fingers.

• Thumb points toward the leading edge of the discus.

• Fork Grip– Discus is held with the index finger

and middle finger together with the other two fingers spread comfortably on the discus.

– The thumb points toward the leading edge of the discus.

– This grip helps the thrower to release the discus from the index finger.

• Position of Discus• Purpose: To hold the discus in a

position which will result in maximum velocity and the correct release angle of the discus.

• The throwing arm is extended away from the body at or close to shoulder level

• The discus should be kept horizontal (flat) during the spin.

• Starting Position• Purpose: To provide the thrower

with a solid base of support, so the thrower can move free and easy without any disruption in body balance and alignment.

• Foot placement is slightly wider than shoulder width.

• The upper body is kept erect, shoulders are horizontal and kept in line with the hips.

• Legs should be bent slightly and body weight over the balls of the feet this will maintain balance)

Preliminary Winds

Purpose: To relax the thrower, and put the discus in a position behind the hips.

The range of movement or rotation is determined by the amount of flexibility of the individual thrower. The amount of rotation

should not affect alignment and body position.

The discus is swept to the rear of the circle.One preliminary wind is sufficient (no more than 2)

The Transition (entry)

• Purpose: To establish and maintain separation of the upper body and lower body (lower body should be ahead of the upper body).

• To accelerate the speed of the discus in a controlled manner.• To shift the body weight from the right side to the left side.• To turn the body in preparation for the drive across the circle.• Begin the turn before the discus has reached its farthest position to the

right (off the wind). Body weight should be over a stabile right foot.• Body weight should be transferred from over the ball of the right foot to

over the ball of the left foot by pivoting on the balls of both feet.• The left knee should be turned in the direction the thrower wants to

drive. (feel the body weight over the ball toward the big tow of the left foot). This will help decrease over rotation at the back of the circle.

• Lower body leads while upper body follows.• The beginning movement out of the back should be executed in a

controlled manner.

2012 TRIALS SUPERCLINIC Sandy Fowler

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Drive Across The Circle

• Purpose: To drive the thrower’s body across the circle into the poser position from which the delivery will occur.

• From the end of the transition stage the thrower should seek a focal point which will help keep the upper body back behind the hips and legs.

• From the position on the ball of the left foot, push down and back with the left leg and drive the body in a linear motion across the circle.

• The right leg is brought in a swinging motion behind the circle and quickly driven toward the center of the circle.

• The feet should be kept close to the circle at all times (no jumping).

Leading into the power position

• Purpose: To get both feet in contact with the circle as quickly as possible, to put the thrower in an active delivery position.

• Land in the center of the circle on a flexed right leg. The right foot will rotate counter clockwise until the left foot lands.

• Keep the upper body back to maintain good upper body-lower body separation.

• Keep the body weight back over the right foot.

The Delivery• Purpose: To transfer the rotational and

linear momentum built up by the spin, from the thrower’s body into the discus

• The throw is initiated by driving the right knee, while rotating on the ball of the right foot forward and underneath the discus. Body weight is shifted into the left leg.

• When the body weight is between both legs there is an explosive lifting action of both legs as the body weight is shifted into the left leg.

• The left leg works as a post (block) in which the left leg pushes back and down while the right leg is driving up. The left leg is straightened just prior to delivery. The block causes an increase in the speed of the right side as well as an upward motion with the right hip.

• The upper body aids in the blocking action. The left arm is brought out away from the body, and rotated ( the elbow is brought back and kept at shoulder level by the thrower’s side. This should occur simultaneously to the lower body block with the legs.

Power Position

The “block” Drills

• Bowling the Discus: To develop the release off the index finger.• Wrist Flips: To develop the release off the index finger. With the throwing

arm extended, the discus is flipped into the air. Emphasis should be on the discus rolling off the index finger

• Twisting on the Balls of the Feet: While rotating on the balls of the feet, turn the left knee in the direction of the throw.

• 360 Degree Pivot: To develop balance over the left toe. Turn from the starting position 360 degrees back to the starting position.

• Cross Bar Drill: Holding a cross bar on the shoulders behind the neck, the athlete then performs a discus turn. Emphasis should be on landing in a strong power position while keeping the upper body back behind the right leg.

• Standing Throws: Emphasis should be on using the legs to propel the implement The thrower simple winds the discus and then rotates the right leg up and under the discus while driving the left leg down and back. The upper body is kept back and is the last part of the body to come through during the release.

• Standing throws without a Reverse: Emphasis is on the left leg block. This is done exactly as described above except the left foot is always in contact with the ground (no reverse).


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Drills

• Blocking Drill• The throw is initiated by driving the right knee, while rotating on the ball of the right foot

forward and underneath the implement. Body weight is shifted on to the left leg.• When the body weight is between both legs there is an explosive lifting action of both

legs as the body weight is shifted forward into the left leg.• The left leg +works as a post (block), in which the left leg pushes down and back while

the right leg is rotating and driving up. The left leg is straightened just prior to delivery. The block causes an increase in the speed of the right side as well as an upward motion with the right hip.

• Left Arm Drill

• Drill should be performed year round in the power position(standing throw only) in the front of the circle.

• The left arm (non throwing arm) is straightened and is used to lead the throwing action. Make sure the arm sweeps wide (does not cut across the chest).

• This will prevent the shoulders form opening early.• A split second before the release, the left arm is violently flexed into the athlete’s side.

Drills• South African Drill: To develop linear drive across the circle, and to work on getting the

feet down into the power position quickly. The athlete stands with his/her left foot slightly flexed inside the circle, and the right foot outside the circle (right handed thrower) The thrower is facing the direction of the throw. The discus is thrown out in front of the athlete toward the direction of the throw. The thrower then sprints into the center of the circle by driving off the left foot while driving the right knee and leg forward toward the center of the ring. The thrower lands on the ball of the right foot in the center of the ring. The thrower then pivots or rotates on the ball of the right foot until the left foot comes down and the delivery begins.

• Practice the block with this drill • Mirror Turns and Drills: To develop a feel for the whole action. Emphasis is on

smoothness and continuity. By having the athlete use mirrors the athlete can see the mistakes they make; they can also visualize the difference when the mistakes are corrected. This helps the athlete to better understand the event.

• Back of Circle Drill: Feet should be shoulder width apart. The athlete then shifts the weight (center of gravity) from over the right foot to a position over the left foot. As the weight is shifted , the athlete pivots on the ball of the foot (keeping the right foot on the ground). The left knee and foot is rotated until they are toward the direction of the throw.

• Hip Drill: Should be initiated from the power position. The thrower should have the body weight situated over the ball of the right foot in the center of the circle. The thrower then pushes with the left lef& foot as he pivots on the right foot 180 degrees. When the thrower learns this drill he can do a lot of 180 degree turns in succession. This drill emphasizes the rotation of the right foot in the center of the circle.

• Practice this drill releasing the discus• Practice the block with this drill.

Additional Drills

• Additional Drills– Hanging Drill– Left Side Drill

• Strength Exercises– Power Snatch– Power Clean– High Pulls– Back Squat– Front Squat– Jerk– Incline Press– Dead Lift– Bench press– Hamstring Curl– Dumbbell Incline– Sit Ups/ Crunches– Twisting Exercises

Additional items of concern

• Running is also important for throwers, running will increase agility, quickness and coordination.– Sprints 60-100 Meters– Sprints 30-50 Meters

• Plyometrics Should also be a part of throwers training.– One leg Bounds– Two leg Bounds– Jumps for Height– Hurdle Bounds– Box Jumping– Pit Jumps– Depth Jumps

Sandy Fowler

*Assistant Coach Pan Am Games 2011

*Assistant Coach-IAAF World Championship-USA, 1993

*Assistant Coach- Sydney Olympics- USA, 2000

*Head Women’s Coach- IAAF World Championship- USA, 2005

Contact information

*[email protected]

*Phone -734-274-1315 (cell)

734-936-8044 (office)


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Medicine Ball / Core Training

Sandra FowlerUniversity of Michigan

Assistant Track & Field Coach

*Medicine Balls are excellent to learn and reinforce throwing mechanics, from the ground up the chain to the release.

*Medicine Balls will reinforce the proper weight shift from the rear leg / foot to the front (similar to the blocking action

in the throws).

Important components to medicine ball training*Balance

*Neuromuscular conditioning*Specific throwing strength and speed

Power, by definition is the ability to create strength quickly, or the ability to develop force over a distance as fast as possible. “Time is critical”

Medicine ball conditioning helps develop specific muscle tendon strength for throwing while reinforcing the proper mechanics from the ground of the throwing chain to the release.

Plyometrics (a part of medicine ball training) improve body dynamics through resistive exercises. Plyometrics improve upper body and trunk power by utilizing weighted medicine balls.

The key is to emphasize the specific movement patterns that reinforce the technique in the throws.

Guidelines for Medicine Ball Training:

Athletes should do a complete warm up and warm down.Explain the procedure for each exercise and the emphasis behind the movement.Medicine ball exercises should be done prior to high intensity work loads.Begin exercises with less dynamic / explosive exercises and progress to heavier more explosive and dynamic exercises.Exercises should match the movement patterns of the throws.Alternate body parts with each exercise (upper body, torso, lower body).Incorporate varied weight medicine balls (light, medium, heavy).

Technique Aspects:*Complete throws to full extension of arms.*Standing exercises, make sure feet are planted prior to beginning to throw the ball.*Always use full range of motion in the correct sequence for each exercise.*Maintain technique- Do not sacrifice control or technique for distance.

Medicine Ball Training Exercises:General and Specific Body Conditioning:

OverheadsStanding TwistsFront Releases

Sit Up, Catch ReleaseKnee Raise with Medicine Ball (seated, lying)

Seated Twists

Demonstration of Med Balls


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Demonstration of Med Balls Demonstration of Med Balls

Demonstration of Med BallsTorso Specific Training:

Big CirclesProne Raises (front, side to side)

Overhead Figure 8’sH.A.H. Throws (right side, center, left

side)

Standing oblique toss (3 tap throw)Down the line & AcrossSeated Oblique Twists

Medicine Ball Leg Lift (Seated, lying)

Throw Specific Releases:

Chest Series (4 exercises)Overhead ReleaseSeated Shot PutKneeling Discus ReleaseKneeling OverheadKneeling Chest PassKneeling Front ReleaseDiscus Release (stand, Turn & Throw)

SlammersRotational ReleaseRotational Wall TouchWall Throws (straight arm, bent arm)

Rotate & ThrowStep & Throw

Explosives (squat position, alternate position)Explosive to overheadExplosive to Front ReleaseSetters (alternate position)

Core Training

*For Track & Field the relationship between core strength and speed must be trained consistently throughout the year and within the training cycle.

*The core system of muscles are those muscles in the trunk and pelvis areas. This is also where the body’s center of gravity is located.

*Movement begins at the core then progresses out. to the limbs.

*Major muscle groups of the shoulder, arms and legs attach to the pelvic area and / or the spin (core).

*Greater core strength increases the stability of the spine and improves body control and balance.This is also critical for the transfer of energy from large muscles to small muscles during throwing movements. Thus this will provide for more stability for the actions of the peripheral muscles of the shoulder arms and legs.

*Stronger core muscles can better stabilize the spine and pelvis.

*By strengthening the core overall body balance will be increased during throwing movements.

*Proprioception is a key for the nervous system to instantly determine the position in space of all the limbs and other components of the body, and help the brain make the correct neuromuscular adjustment.


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Bows and toes exercisesTips for Core Training:

*Train with movements that closely resemble the movement pattern of throwing.

*Use movement patterns that use all planes and that also reinforce diagonal and rotational

movements.

*Balance exercises should be incorporated because without optimal balance the athlete

cannot produce optimal force and power.

*Explosive power movements should be emphasized as throwing movements require

explosive power.

Bridges Stability Ball

Exercises:

Core Exercises:FloorBows & Toes (floor, Feet on Stability ball)Bridge RightBridge LeftSupine BridgePlanksWeight can be added for more resistance

Stability BallHip Lifts (2 legs, single leg)Pike Movements (2 legs, single leg)Stability / Medicine Ball Throw BacksPush Ups ( legs on ball, Toes on ball)One leg Stability SquatIsolation Squat

“Superman”


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Hip Raises Sandy FowlerAssistant Coach Pan Am Games

2011*Assistant Coach-IAAF World

Championship- USA, 1993*Assistant Coach- Sydney

Olympics- USA, 2000*Head Women’s Coach- IAAF

World Championship- USA, 2005

Contact information

Email- [email protected] 734-274-1315(cell)

734-936-8044


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sandy fowler - discus and medicine ball training

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