The discus is considered a field event at any track meet. Throwing the circular disc requires strength, timing, hand-eye coordination and balance. Discus throwers have to learn to rotate within a circle before unleashing a powerful throw that allows them to get all their momentum into their throw without losing their balance.
Arm Swings
When you throw the discus properly, you rely on centrifugal force to provide the bulk of the momentum for the throw. This is done while you spin within the throwing circle. To get used to this movement, do arm swing exercises. Stand with your feet shoulder width apart and hold the discus at shoulder height in your throwing hand. Swing your arm back as far as you can and then swing it forward, making sure you place the discus in your opposite hand. Then pull it back and do the exercise again. Do 15 reps, take a 30-second break and repeat the set.
Medicine Ball Swings
Use the medicine ball to increase functional strength for throwing the discus. Grasp the medicine ball with two hands and hold it in front of your midsection. Spin to the left while holding the medicine ball as far as you can and then spin around in the opposite direction. Do this 20 times, take a one-minute break and repeat the set.
Discus Bowling
Using a bowling motion will help discus throwers learn the proper balance and weight transfer when throwing. Stand about 15 feet away from a partner. Grasp the discus in your dominant hand. Take two steps toward your partner and use a bowling motion to spin the discus to your partner, making sure the discus rolls off your index finger and does not shimmy or wobble. Each thrower should make 10 throws.
Rope Jumping
Discus throwers need to use quickness and balance as they move from one end of the throwing circle to the the other. Rope jumping is usually associated with boxing, but discus throwers use it, as well. Jump rope for three minutes, take a one-minute break and then repeat the exercise at least twice.
Box Jumping
This plyometric exercise builds explosive power in the legs and will help you get greater distance on your throws as you hone your technique. Stand to the left of a 14-inch square box. Jump over it so you are on the right side. Jump back over it so you are in the original position. Do 15 back-and-forth jumps, take a one-minute break and repeat the set.
