SPECIFIC EXERCISES FOR

DISCUS THROWERS
By V. Pensikov and E. Denissova
Specific exercises that are related to the actual throwing technique play an
important role in the learning and development of technique and specific strength
in the discus throw. In the following text the authors outline the methodical
background of specific exercises and list a number of suggested introductory and
preparation exercises. The article is a slightly abbreviated translation from
Legkaya Atletika, Moscow, No. 6/7, June 1992. Re-printed with permission from
Modern Athlete and Coach.
Exercises that aim to acquire a certain movement combination are known as
specific preparation exercises. They are closely related to the structure of the
basic movement coordination of the competition exercise or reflect one or several
elements of it. It is important that specific exercises include elements that
resemble the internal and external action of the competition performance.
Exercises that are based on an interactive development of specific strength and
movement acquisition, and can be practically regulated, are therefore called
specific preparation exercises. They allow to improve considerably both the
physical and the technical level of discus throwers.
Coaches can select from a variety of recommended exercises the most suitable
and effective ones for the learning and development of the discus throw
technique and specific strength. Exercises that assist in the improvement of the
turning positions and the muscular tension during the key moments of the
rotation are particularly effective. Although the use of specific exercises is
universal, their training effect is gradually reduced as an athletes performance
qualifications improve. Despite this fact, specific exercises are still beneficial for
high performance throwers in improving their technical elements, specific
strength and specific coordination. All these factors are extremely important in
the rotational movement structure of the discus throw.
Specific exercises also involve the throwing of different implements. This takes
place in the winter indoors into a net. The weight of the implements should allow
for a technically correct performance. The number of repetitions of an exercise is
set according to the throwers technical ability and preparation levels. The coach
has to find the weak links in the athletes technique and strength preparation for
the correct choice of exercises in order to eliminate the shortcomings.
The nature of the introductory and preparation exercises becomes clearer when
the importance of the basic phases and positions of the rotational discus throw
technique in learning and training is understood. The exercises, as far as the
technique is concerned, must contain elements that are transferable to the
movements of the competition performance. Consequently the chosen exercises
should be based on the key positions of the throwing action to make the
evaluation of their biomechanical effectiveness possible. These include the
position at the start of the turn, the single support phase, the unsupported phase,
the final single support phase and the position at the start of the delivery.
Every position in this rotational movement is characterized by the placement of
the athletes body segments in relation to the throwing implement and the tension
created in the muscles. As the position changes, so does the tension in the
stretched muscles. Such a complicated technical action as the discus throw is
based on key movement positions that create the best possible conditions for a
maximal performance. This occurs by joining all the key phases into the total
throw. The total throw is successful if the athlete learns and develops a technique
that eliminates, as far as possible, faults in the single elements of the movements
and of the key positions.
Specific exercises in the establishment of the classic technique are particularly
important in the first few years of learning. It is only after the classic technique
has been established that the athlete can afford to make changes based on
individual demands. Also particularly important is to perform the exercises in a
correct sequence of the single phases and in a certain temporal order of speed
and rhythm.
The rhythmical structure of the complete throw is usually maintained by
advanced throwers, although variations in the duration of the single phases take
place. This is the reason for using different weight implements with different
intensities to maintain as closely as possible the rhythm of the competition throw.
Further, the discus thrower adjusts his technique to the improved strength level
and this is responsible for changes in the technique. After all, the most efficient
final performance depends largely on the strength level of the athletes muscle,
tendons and ligaments, developed by exercises in the key positions. This
strength is known as the specific strength of a discus thrower and the most
effective means to develop specific strength are the specific preparation
exercises.
The learning and development of the starting single support and the final single
support phases are the most difficult in the performance of specific exercises.
The task to perform these phases correctly is demanding. The rotating and at the
same time forward moving system of the thrower-implement must create optimal
conditions in the starting single support phase for the body mass to move ahead
of the implement and should provide again suitable conditions for the
acceleration of the implement in the final single support phase. The latter must
occur with a fast placement of the left leg without a readjustment of the body
mass. It is a task that requires specific coordination, strength, speed and
muscular elasticity.
All these qualities can be developed by using specific introductory and specific
preparatory exercises. In using these exercises it is important to keep in mind
that the duration of the above described positions and phases will become
contradictory as the strength level improves. As this can slow down progress, the
total turning action should be executed in the proper rhythm at different speeds.
BASIC PREPARATION EXERCISES
Exercise No. 1
o Sideways rotation into a half-squat position (lowest angle in the
knee joint 100 to 90) with the feet placed wide apart. The
weight of the barbell on the shoulders is 20 to 50kg. The exercise is
performed at a slow speed. Attention is placed to keep the muscles
involved in the hip extension continually under tension. The
rotational action starts when the centre of gravity of the body is in
the centre of the two legs. It reaches the maximum when the weight
is shifted on the support leg. The exercise is executed without
stopping on the support leg.
Exercise No. 2
o Similar to exercise No. 1, but without a rotation. The athlete moves
from one leg to the other, with the lowest knee joint angle in the
100 to 90 range, in a bounding action. The weight can be carried
on the chest.
Exercise No. 3
o Pushing of a light barbell from the chest up or forward while on the
move. A push is performed every stride when standing on one leg.
An intensive performance is required. The hips are not allowed to
remain back and must be extended as the weight is pushed upward
or forward. Attention is paid on the leg work, not the arms with the
weight.
Exercise No. 4
o Start sideways with the legs slightly bent and the feet nearly
together. The movement takes place from the heels to the toes and
from the toes to the heels. A 10 to 15m distance is covered this way
forward and backward in a straight line. The movement is executed
by stressing the hip rotation without any shoulder action. The
exercise can be performed without or with a weight on the
shoulders (weight 5 to 10kg). The knee bend should remain
unchanged throughout the exercise.
Exercise No. 5
o Standing on one slightly bent leg the athlete moves sideways by
shifting from the heels to the toes and from the toes to the heels. All
the details described for Exercise No. 4 are applicable.
Exercise No. 6
o The exercise is performed lying on the back of a gymnastic mat
with the arms extended sideways and the hands holding on a
support. The athlete rotates his legs and pelvis without moving the
upper body. The legs should be kept together and no folding in the
pelvis should take place.
Exercise No. 7
o The athlete stands on the left leg with his stretched right leg
supported by a gymnastic horse and weights in each hand. The
exercise is performed by jumping slightly forward on an elevated
(10 to 20cm high) surface without changing the left leg position.
There should be no bending of the hips and the angle of the pelvis
should remain unchanged.
Exercise No. 8
o The starting position is the same as in Exercise No. 7, only the lead
leg is placed on a lower elevation (40 to 60cm) and no jumping
action takes place. The athlete simply performs a leg bend with a
barbell on shoulders, keeping the back straight. The support leg
should be placed an optimal distance from the elevated to create
tension in the hamstring muscles of the elevated leg.
Exercise No. 9
o The athlete, standing with his feet shoulder width apart, executes
forward arm swings (the action of the crawl stroke in swimming)
with weights in each hand. The arm action is assisted by a half
rotation of the hips. The same exercise can also be performed in
the opposite direction.
Exercise No. 10
o Rotation of the hips and legs (simple up to 90) up to 180
(complicated) with a bar or javelin held in sideways stretched arms
on the shoulders. There should be virtually no changes in the
angles of the hip and knee joints. The shoulder girdle should
remain motionless and the exercise is performed fast.
Exercise No. 11
o A rotational forward movement similar to the discus turn. The
exercise is started with an optimally bent left leg in front. The right
foot is turned 45 to 90 inwards. The athlete carries on sideways
extended arms and suitable load on the shoulders. The trunk is
turned to correspond with the forward movement of the right leg,
faced the same distance ahead as in the discus turn. The left
shoulder is in the final position slightly lower than the right. The
centre of gravity is shifted over the left leg and the right hip has to
be at its highest point before the foot is placed.
Exercise No. 12
o The exercise is started standing on an elevated surface with legs
shoulder width apart and knees slightly bent. The athlete carries a
weight on the shoulders or hips and attempts to execute a jumping
180 turn. The legs and hips initiate the turn. The knee and hip joint
angles should remain similar to those in the actual discus throw.
The exercise can be performed with a reduced load by executing
90 to 180 jump rotations in succession on one leg only.
Exercise No. 13
o Running over hurdles using alternate lead leg action.
Fig. 1: Basic Preparation Exercises
SPECIFIC PREPARATION EXERCISES
Exercise No. 1
o The imitation final delivery action with an implement that is 3 to 5
times heavier than the competition discus. The exercise is
performed in a standing position with only the final half of the
delivery.
Exercise No. 2
o Similar to Exercise No. 1, but with a full delivery action and an
implement that is 2 to 4 times heavier than the discus.
Exercise No. 3
o The exercise is performed in the final delivery position holding a
weight disc (5 to 15kg) with both hands. Avoid lifting the left
shoulder higher than the right and stress the rotation over an
elastic left leg support.
Exercise No. 4
o Standing on an optimally bent right leg with the left leg unsupported
and the left side of the body facing the throwing direction. The
throw is executed with the standard discus or other implements
without allowing the left foot to drop on the ground.
Exercise No. 5
o Similar to Exercise No. 4, but the throw is executed holding a
weight disc (5 to 10kg) in both hands.
Exercise No. 6
o Standing on an optimally bent left leg with the right leg unsupported
and the shoulders turned slightly inward. The throw is executed
with the standard discus or lighter implements without allowing the
right leg to drop on the ground.
Exercise No. 7
o Similar to Exercise No. 6, but the throw is executed holding a
weight disc (5 to 10kg) in both hands.
Exercise No. 8
o Standing throws with a limited rotation using a variety of
implements (up to 10kg). Emphasis is placed on catching the
implement with the right shoulder and keeping both feet on the
ground.
Exercise No. 9
o Standing throws with a preliminary backward cross-step with
standard weight and lighter implements. The right leg is lifted at the
moment the discus hand starts moving to the right.
Exercise No. 10
o Throwing the discus or other implements with a discus turn that is
started from a position facing the direction of the throw. Emphasis
should be on keeping the discus back and a fast placement of the
right foot after the drive from the left leg.
Exercise No. 11
o Similar to Exercise No. 10, but the throw is executed holding a
weight disc (5 to 10kg) in both hands.
Exercise No. 12
o Similar to Exercise No. 10, but taking a stride forward before the
discus turn is executed.
Exercise No. 13
o Imitation of a half-turn on a gymnastics form with or without light
implements. The action is executed without stopping, avoiding
looking down.
Exercise No. 14
o Separate or continuous rotations (90-180-270-360) around the
bodys axis to the left, maintaining the basic starting position until
the right foot is grounded. The initial hip and knee joint angles
remain unchanged.
Fig. 2: Specific Preparation Exercises
SPECIFIC THROWING TRAINING
It is recommended to divide specific throwing training into three categories
according to their effect on the development of technique:
1. Throwing of implements with the highest effect (only standard discus).
2. Throwing of implements with a high effect (men -1.5 to 2.3kg; women -
0.75 to 1.25kg).
3. Throwing of implements with a limited effect (considerably heavier or
lighter than the standard implement).
It is advisable to use flat surface implements in training because round
implements change the sequences of muscular work, as well as the application
of form and movement speed.