Tips for developing optimal discus throw performance in track and field competition.
Though nearly all of the events involve, to some extent, a physical and a technical aspect, perhaps no event requires such a perfect integration of the two as the discus throw. A distance runner or sprinter can compensate for an imperfect stride by focusing on their endurance or power. But even the slightest twitch in the technique of the strongest discus thrower can make the difference between an Olympic record, and not qualifying. At the same time, a thrower may have perfect technique, but without the necessary power, he or she will be unable to perform at the highest level.
An athlete just beginning to train for the discus should seek instruction from an experienced coach. Studying the discus spin technique is a lifelong pursuit; despite the gradual loss of explosive fast-twitch muscle that comes with age, many of the world's top discus throwers are more than 30 years old. Rather than attempt the complex spin technique, novices should first train and compete throwing the disc with just a single half-rotation, to get a feel for how to properly launch the discus with spin, and to get used to throwing with power from the 2.5 meter circle. At the same time, athletes should study videos and the techniques of more advanced throwers.
Though the physical stresses of discus are largely on explosiveness and power, large meets may require throwers to go through rounds of qualifying, and general good fitness should be obtained through short (around three mile) runs and a healthy diet. Though the event appears to be primarily a test of upper body strength, optimal technique requires well-developed fast-twitch muscle throughout the body. On top of full-body lifting circuits, care should be taken to work difficult-to-target muscle groups, such as the obliques and other core muscles. This can be achieved through the use of medicine ball exercises, as well as sit-ups, crunches and back extensions.
As an athlete progresses, they should also begin to focus on their balance and agility, to better perfect their spin technique, and to compensate for any minor errors. Videotape should be taken of the athlete's throws during training and competition, so that they can be studied to identify an individual athlete's strengths and weaknesses. If a high-level male high school athlete is looking to continue competing at the next level, he should begin practicing with the heaver, 2-kilogram discus used in collegiate and international competition. No matter what an athlete's goals or objectives, however, they should keep in mind that perhaps the two most important things as discus thrower can have are patience and perseverance; even the best throwers in the world have suffered through periods where their performances did not live up to their expectations. Overcoming frustration through hard work and consistency is the key to success at any level.
