BY JOSH DOUGLAS
Throwing a discus long requires strength, technique and speed. However, practicing proper technique will be the most beneficial in improving your throwing performance. In addition to technique, developing strength and working on speed is also essential, as you can have the most perfect technique in the world, but if you don't have strength, the puck won't fly as far as you'd like. Yes, working out at the gym will help with strength and speed, but if you're looking for a workout suited to a specific sport, various types of equipment offer just that.
Every athlete is different when it comes to which team needs a discus thrower. Differences come from your level of performance or your experiences.
IS ONE PUCK ALL YOU REALLY NEED FOR ATHLETIC EVENTS AND THROWING TRAINING?
Even though the equipment is customized, I believe there is a minimum amount of equipment that every aspiring discus thrower should have. This should include;
- They arenightclub
- throw shoes
- White board
- resistance bands
TO USE:White boardybandsThey are not necessarily essential, but theWhite boardhelps with adherence andbandshelps with heating. Ultimately, onenightclubit `s somethingthrow shoesthey are all you need.
DISCUS IMPLEMENTS FOR BEGINNERS
Only a few starting pitchers will have theirs.nightclub. Each competition will have some stadium supplies that you can use, and while this is beneficial when trying to decide whatnightclubto begin with, you should eventually look to get your own. The main reason why you should have your ownnightclubit's just that you're used to throwing it away and you're hopeless that the competition you're going to has some decent quality implements.
When I first got onenightclubI didn't even know it existedthrow shoesbecause of the sport and for a few months I didn't have my own pair until my parents were sure I would continue playing. Just as lifting shoes make lifting easier,throw shoesmakes casting easier... I know... awesome! I advise you to get some advice from your fellow athletes or even research online before deciding which brand to go for. Some shoes are more durable than others, some faster than others, but ultimately it depends on personal preference.
Once you've got your standard track gear and have had it for a while, it might be time to venture out and see what other types of gear are out there that can help you cast further. I agree with the narrative that throwing lots of different items will improve your casting performance. just pulling thenightclubon its own will benefit you, but there are other types of equipment and training aids available that can facilitate different adaptations.
DISC TRAINING TOOLS
Other tools that can be used to improve launch performance include:
- medicine balls
- weighted discs
- disk tools
As for the equipment I personally used, I triedweighted disc,D-balls, bowling, kettlebells and, more recently,disk tools. My goal with this blog is to educate others about the different types of equipment available and how they can be used to improve performance.
Eoverweight diskit is a disc heavier than the standard weight for the event. For men, the standard weight of a discus used in competition is 2 kg. For women, this weight is 1 kilogram. To help break this down, aoverweight diskwould be any disk heavier than the standard weights I just referred to.
DOES THE WEIGHT ON THE DISC MATTER?
overweight discs' are often used in training to help athletes gain strength and improve their throwing technique.
In my experience, I have found that...
- With repeated exposure tooverweight implements, the standard weight plate feels gradually lighter over time.
- Heheavier recordit helps expose flaws within my own technique.
- heavy implementsIt can also help you learn what a good pull feels like when releasing the disc. So when you get to your actual weight, you'll know what feeling you're looking for.
- Athletes should slowly increase the disc weight so as not to increase the chance of injury.
- I suggest not changing the way you were casting in response to theheavier implement. This can almost make any strength gains redundant, as you'll only be strong in one technique you don't use.
- I also found theoverweight implementit can also be used as a predictor of current performance. I suggest that for a quarter of a pound of weight gain there is a difference of 5-7 meters. If you throw 45m with 2kg, you should throw between 38 and 40m with 2.25kg.
D-BALLS FOR DISC THROWERS
D-ballsthey are essentially medicine balls that have a handle cut into them. They come in various weights and can be used to improve your throwing performance. This training tool is often used when an athlete is performing exercises and wants to pause in a certain position without dropping the weight. Another use for this training equipment is for indoor pitching. Many athletes do not have access to indoor facilities, soD-ballsit can be safely played into the net of a sports center without damaging the ground.
The key to building strength and good technique is to shoot often. If you're part of a large training group, you won't be able to throw as many shots as you should. In this circumstance,d-ballsBecome a convenient part of your arsenal as you can easily enter the garage, hold the implement, and run around the field again and again.
MY EXPERIENCE AS A DISCUSSION THROWER WITH D-BALLS...
- I find this equipment very beneficial when I have limited access to the track, as I can throw a lot of pitches in my garage in a short amount of time.
- Since the weight is a little further away from the body than with a discus, this also helps with the grip.
- As they come in a variety of weights, you can also get an overweight workout while throwing them in a hammock.
- I have also found that they help keep my arm loose as this implement is so much easier to hold. So I can work on using my legs more.
DISK TOOLS AND DENFI TOOLS
Adisk toolAlthough it looks like a small mallet in shape, it is a solid metal ball on a chain with a handle specifically designed to aid discus training. It is often used to help a discus thrower feel a long drag on the throw and to emphasize keeping your hips in front of the throw throughout the throw. Hedisk toolIt can also be used to help create a better orbit and pace as it teaches patience and length during launch.
MY EXPERIENCES WITH DISC TOOLS...
- I often found that my completed releases looked longer than they actually were. This is because the tool was so far behind me when my hips were forward that I struggled with the moment of release.
- The tool helps me find better feelings when throwing the disc: now I have an idea of what feelings to recreate when throwing the disc.
- It's a pretty basic exercise: Since the weight is farther away from the body, it helps build core strength that can be transferred into the actual snatch.
- Control could be more comfortable: especially at high speed. The metal handle can sink a little. So I suggest investing in a cheap onehammer glove
WHAT DISCUSSION EQUIPMENT SHOULD YOU HAVE?
Whichever team you choose, there will always be some benefit to improving your shooting. Almost all of the equipment listed above will help you spot flaws, improve feel and strength, and transition into actual casting. I must emphasize that the tools mentioned above are not the be all and end all. They are to be used sparingly and are, just like I said, "tools".
Care must be taken when using these tools, as they sometimes allow you to get away with failures that would otherwise go undetected. If you kept using this tool instead of the disk, it would never fix its flaws.
I recommend having phases in the year where they are used and others where they are not. For example, winter is a good time to useD-ballsas they can be tossed in the cage, allowing for more pitches and less muddy shoes.
I hope the suggestions I've listed in this blog have been helpful, and I look forward to producing future blogs where I expand on this topic even further.
ABOUT JOSH DOUGLAS
Joshua Douglas is an Under-23 shot putter and discus thrower who competes across the UK and is a top athlete in many of the events he competes in.
Loving, determined and analytical, Joshua is aiming for a medal at the senior and BUCS championships, as well as competing in the British championships.
He is also currently pursuing a BA in Sport Psychology and is passionate about helping other athletes in this area, as well as other areas of throwing and athletics.
Josh will mostly talk about the disc release in his content. However, as she studies sport psychology at university, she will cover this area in her blogs as well!
Joshua is a member ofSouthampton AC&Loughborough AC Students.