Discus Throw Practice Plan

Get Started (Practices 1-5)


Daily practice sessions include warm up exercises

Sample Dynamic Warm Up 2x30m each exercise

Tip: start with low velocity movements and build up to higher intensity exercises

  • Walking quad stretch
  • Walking hamstring stretch
  • Walking side lunges
  • Walking forward lunge with twist
  • Jogging carioca
  • Jogging high knee
  • Jogging butt kicks
  • Explosive skipping for height
  • Explosive skipping for distance
  • Dynamic build up acceleration runs

Session 1

Teaching Progression x10 each drill

  • Start and winding
  • Start to step out
  • Start to step to the middle
  • Start to step to the middle, turn to power position
  • Start and turn to power position

Medicine ball throws x5 each

  • 180 degree stand throw with no reverse
  • 270 degree stand throw with no reverse

Session 2

Teach discus hand placement

Discus Stand Throw

  • Stand throw with no reverse x10

Teaching Progression x5 each

  • Start to step to the middle
  • Start to step to the middle, turn to power position
  • Start and turn to power position

Discus Throw x5 each (light small ball)

  • Step out, step to the middle, and turn to power position
    • -stand throw (no reverse)
  • Step to the middle, turn to power position
    • -stand throw (no reverse)
  • Step to the middle
    • -half turn throw (no reverse)


 Session 3

Stand Throws

  • Stand throw with no reverse x10

Discus Throw No Reverse with light medicine balls x5 each

  • Step to the middle, half turn throw

Discus Throw No Reverse Throws x5

  • Step to the middle, half turn throw
  • Slow full throw

Session 4

Discus Stand Throw

  • Turn to power position, stand throw with no reverse x10

Discus Throw No Reverse with light medicine balls x5 each

  • Step to the middle, half turn throw

Discus Throws x5

  • Step to the middle, half turn throw with no reverse
  • Slow full throw with no reverse
  • Full throw with reverse

Session 5

Discus throw with heavy medicine ball

  • Stand throw x5
  • Half turns x5

Discus Throws with reverse

  • Half turns x6
  • Full throws  x12

Advanced Drills

  • Full throws with heavy medicine ball (+1 kilo)
  • Shuffle-shuffle-half turn throw with heavy medicine ball (+1 kilo)

Tip: with discus style medicine ball throws, use a medicine ball with a handle or a small diameter ball to throw.

Digital Track and Field All Access Members 

Learn more about turning drills for the discus: Discus Throw Turning Drills

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