Discus Throw Training Practice Plan

2-panel_Sleeve_Temp_Basic_Shot_Put-01Discus Throw and Spin Shot Put

Throwing Practice Progressions

Author: Scott Cappos

[hr]

Discus Throw

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
  • 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. 

Spin Shot Put

*Unless noted the standard weight shot put  will be used in training

*Light medicine balls and shot puts (1-3 pounds under standard weight)

6-8 pounds for high school girls

8-10 pounds for high school boys

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 x10 each

  • Chest pass with step
  • Crunch drill 1 (straight line with the ball, focus on lift from the middle)
  • Crunch drill 3 (turn shoulders back slightly, lift and turn)

Session 2

Teach shot placement

Stand Throws No Reverse

  • Crunch drill 1 with shot put x10

 Medicine ball throws x5 each

  • Chest pass with step
  • Crunch drill 3 (turn shoulders back slightly, lift and turn)

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

Spin Shot Throws x5 each (light medicine 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

  • Crunch drill 1 with shot put x5
  • Crunch drill 3 with shot put x5

Spin Shot No Reverse Throws with light medicine balls x5 each

  • Step to the middle, half turn throw

Spin Shot No Reverse Throws with light shot x5

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

Session 4

Stand Throws No Reverse

  • Crunch drill 1 with shot put x3
  • Crunch drill 3 with shot put x5

Spin Shot No Reverse Throws x10

  • Step to the middle, half turn throws

Teach reverse with medicine ball

  • Crunch drill 3 with reverse x5
  • Half turn throw with reverse x5

Session 5

Reverse with medicine ball

  • Crunch drill 3 with reverse x5

Spin Shot Throws with reverse

  • Half turns x6
  • Full throws  x12

Advanced Drills

  • Stand throws with heavy power ball (+2 kilos)
  • Shuffle-shuffle-half turn throw with heavy medicine ball (+1 kilo)
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