Women (all levels) - 1 kg Discus Boys (up to age 14) - 1 kg Discus Men (high school, 15-18) - 1. 6 kg Discus Men (college) - 2 kg Discus Men (masters to 49) - 2 kg Discus Men (ages 50-59) - 1. 5 kg Discus Men (ages 60+) - 1 kg Discus
The ideal stance will also have a slight bend in the knees and waist. Think of yourself as a coiled spring, getting ready to release. [3] X Research source Throughout your throw, keep your head relaxed and stationary. Your core, especially your torso and shoulders, are key to a good delivery. [4] X Research source Practice the chin-knee-toe technique, where you ensure that the knee of your left leg is in line with your toes and chin as you stand.
The stance for left-handed throwers will be exactly the same as right-handed throwers, only in reverse, with the right foot at 12:00 and the left at 9:00. Try not space your feet too far apart; this could block your wind-up. Think of the foot position like an “L,” with your right foot in line with the L’s bottom, and your left with the L’s top.
Even pros sometimes loose their grip on discs at competitions. You should be the only person in the ring and no one should be in the throwing area, otherwise you risk injuring other people.
As you wind up, your weight should be distributed so that about 60% - 70% is on your right foot. [8] X Research source
This may go without saying, but if you are right handed, use your right hand. Left-handed throwers will use their left hand. Don’t grip the discus too tightly. Your fingers should not wrap all the way around the edge of the discus. [9] X Research source This will make it easier to throw. Use your free hand to support the bottom of the discus until you are ready to throw. However, throwing with both hands is considered a foul. [10] X Research source
Most discus throwers spin around one and a half times before releasing the discus. [12] X Research source Some throwers, though, prefer to keep their feet stationary. [13] X Research source
You should pick up your right foot to step before your shoulder passes over it. Try to keep your right shoulder behind your right hip. To keep your left arm in position during this part of the throw, hold it above your left leg as though you’re reading the time. As your left foot sweeps through the last part of the turn (between 6:00 and 5:00), your arm should stall the discus at about 4:30. At this point, the discus should be at least head height. [14] X Research source
At the start of the final rotation of your spin, the disc will be at head level or higher. Turning into the release, the disc will dip low to about your hip. On release, the disc should be as high as possible. [16] X Research source
During the throw, never go over the ring line because this will result in a foul. Your feet may touch the inside of the ring, but must not go over it. [18] X Research source
Be careful when practicing with your eyes closed. Even if you know your practice area well, a misstep could be painful. Practicing this motion with your eyes closed will improve your body awareness and help the motion become a more natural reflex. [19] X Research source
If you’re really struggling with pullups, get a workout buddy to help you with some assisted pullups until you can do a few on your own. Even if you can only manage one or two pullups at first, keep including this exercise in your training routines. Before you know it you’ll be a pullup pro. There are many dumbbell back exercises, like bent over reverse flys, that you can easily do at home.
Squats, which will condition your core and legs. The sturdier your core and legs, the better your balance during your wind-up and delivery. [21] X Research source Planks will work your entire core and improve stability. [22] X Research source Hold planks for at least 30 seconds. Hang in there through the burn. You can do it!
