Training an athlete to throw the discus properly requires technical knowledge and teaching skill. Here are some training ideas to help you get started training your athletes to throw the discus.

In the video clip below Kaitlyn Ciarelli, Associate Head Coach at UC-Irvine discusses the dynamic warm-up routine that she uses with her throwers. She also demonstrates five different throw drills and touches briefly on how she incorporates strength training into her program.

Coach Ciarelli’s presentation is from a recent Glazier Track and Field Clinic. For information about how to gain access to her entire presentation, viewing hundreds of other clinic presentations or attending a live clinic click the link Glazier Track and Field Clinic.

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How can you build a consistent approach in the long jump? Here is a simple drill to help train your long jumpers to build rhythm in their approach and to run through the board with near maximum velocity.

In the video clip below Jeremy Fischer, Head Coach and Lead Instructor at the Chula Vista High Performance Training Center/USA Track and Field and former University of Oklahoma Men’s and Women’s Jumps and Multi’s Coach takes you through a simple approach drill that will help your runners build rhythm in their approach.

To develop a consistent approach, Coach Fischer uses this three zone drill to teach approach rhythm and running mechanics, which lead to accuracy at the board. He does this drill on the track before taking jumpers to the runway to begin jumping.

Coach Fischer divides the approach as follows:

Acceleration Zone  – The start to appox. 22 meters. In this zone the athlete is just getting up to speed and overcoming inertia

Tranistion Zone – From the 11 meter mark to the 22 meter mark. In this zone the athlete will transition from acceleration to maximum velocity like mechanics.

Near Max Velocity Zone – From the 22 meter mark to the 33 meter mark the athlete will be running with near max velocity sprint mechanics.

Coach Fischer stresses that the goal is not to reach max velocity at the midpoint of the approach, but rather to maintain max velocity through the board. He also states that in order to have the energy and coordination to jump off the board, the athlete is really looking at acheiving between 95-97% of max velocity at the board.

He usually does between 6-7 reps, beginning at 70% of max early in the season and then builds up. If you are a high school, you might not have that kind of time and you will need to start at 80-90% of max effort.

This drill is taken from Coach Fischer’s training DVD. If you would like more information about the DVD click the link 30 Drills & Techniques for Teaching the Long Jump

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Medicine ball drills can be a great way to train for the shot put. Med ball drills not only strengthen the upper body but also reinforce movement patterns specific the the shot.

In the video clip below nationally recognized throwing coach Larry Judge shows you variations of medicine ball drills that he used to train throwers.

Medicine Ball Push Drill

The athlete holds a medicine ball with both hands. The ball should be held near the top of the chest just below the chin. The elbows should be up and the thumbs should be pointing down. To throw the ball, the athlete should use and inside out movement. The palms will face in to begin the throw and will face outward upon completion of the throw.

Sets of 10 are recommended. The mass of the ball can vary. In this video he is using a 4 kilo ball. More advanced throwers could use 6 kilo and you could go as low as 1 kilo depending on the strength of the throwers.

This drill will build strength and help condition the chest, while also working on the inside out motion that is important for throwing the shot.

Medicine Ball Drop.

The athlete will lay on a bench and a med ball will be dropped to him. Upon catching the ball the athlete will quickly extend his arms (similar to the previous drill) and throw the ball as high as possible.

This drill will develop upper body speed and also reinforce the arm movement specific to throwing the shot.

Medicine Ball Wall Strike

This is a single arm movement that helps to solidify the inside out motion necessary to throwing the shot. In this drill the athlete will hold the ball just off the neck. The elbow should be up and the hands over the deltoid.

The athlete will use and inside out motion and throw the ball against a wall or fence.

These drills are just a sample from a complete shot put training DVD.   Coach Judge’s instructional DVD  focuses on taking the beginning coach/athlete through all of the steps needed to succeed in learning to throw the shot. Included are 20 lessons designed to teach the shot put. In the video you will see over 100 drills used to complete the lessons. For more information about this DVD click the link Curriculum Guide to the Shot Put.

The YouTube video below has sound, so please make sure that your sound is turned on and that you have access to the site. Some schools block access to the site.

This is a great drill to add to your teaching progression when working with young discus throwers. The drill is called Stand Throw with a Double Pivot.

In the video below John Dagata,USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach, show the key teaching points in his Stand Throw with Double Pivot discus training drill.

The thrower begins in a stance that has his feet slightly staggered. The stance is wide with the right heel in line with the left toe. In other words, the right foot is slightly forward of the left foot. The thrower will take a maximum back swing. As he rotates back his chest and left arm should be directly over the right knee.

When the thrower begins to rotate back to the front side, he should snap his legs violently into the hip causing the hip to extend to sector and upward. The athlete should be sure to pivot up onto his toes. As the discus comes out, the left heel should remain off the ground.

This drill is just one form Coach Dagata’s insturctional DVD. In the DVD Coach Dagata presents a progression of 18 drills that he uses to enhance an athlete’s ability to throw the discus further. He uses a step-by-step method that breaks the discuss technique into individual components. Drills include: Static Throws, Stand Throws,Step-in Throws and Full Throws. For more information about that DVD click the link Dynamic Drills and Teaching Progression for the Discus

The takeoff is just one critical component of the high jump that must be practiced. Takeoff  progressions drills can help develop coordination, elastic strength, posture, and ground force production as well as plyometric development for the moment of takeoff.  In this post you will see  takeoff drills that are great for beginner as well as more experienced jumpers.

In the clip below Jim VanHootegem, current Oklahoma Head Track and Field Coach and former Texas A&M Asst.  Coach, takes you through a simple yet effective series of drills designed to help with the takeoff.

These drills are taken from a complete instructional program of the high jump. For more information about that DVD click the link Texas A&M Track & Field Series – Drills and Progressions for Championship High Jump

Here is the progression of takeoff drills:

Rocking Chair Walk

The athlete will lead with his ankle and roll on to the ball of his foot. Next the athlete will push up from his lower position. The goal is for the athlete to feel what he needs to feel in his foot prior to and during takeoff.

Rocking Chair Skip

Motion is the same just with a skip added. Emphasis on feeling the entire surface of the foot incontact with thre ground while keeping the ankle stable.

Skip for Height

In this drill the athlete should still feel the rolling action of heel to toe as in the previous drills. The skipping for height will give him the opportunity to feel  the complete 100-percent extension of the ankle, knee and hip at takeoff. In addition, he can begin to feel the use of his arms and the motion of the but will begin to feel the proper movement of his free leg. The arms should swing up and the free leg should swing out in front.

Repetitive Takeoff on the Same Leg

Same action as previous drill. The athlete will now jump off same leg each time> Emphasis should be hips high and free low. (free leg should stay low relative to the hips)

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