Talent Identification.

Great throwers are also great athletes. Don't stick the slow and fat kids in the throwing events. Look for speed and quickness. Speed is a prerequisite for success in virtually all track & field events. Personally, I like to take the biggest freshman sprinter and make him a thrower.

Besides quickness, look for tall kids with big and strong hands, long arms, and a large bone structure. A good test for throwing power is the backwards overhead shot throw. Have the athlete stand on the shot put toe board with his back facing the direction of the throw. Using the legs, quickly squat down then aggressively push off the toe board while tossing the shot overhead backwards. Other good talent identification tests such as the standing long jump and the 30 meters dash can help indicate talent for the throws.

• The rhythm of the throw is ooone…two-three. Start slow and low - finish high and fast. Don’t rush the throw. Emphasize the importance of starting the throw slow and under control.
• Coach athletes to take no more than one preliminary swing at the back of the circle. Any more than one swing is wasted effort.
• Teach the athlete to start the turn with the lower body with a relaxed upper body trailing the lower body movement.
• Keep the heels off the ground by staying up on the balls of the feet throughout the throw.
• Angle of discus at release. A throw that looks like a "line drive" will go further than one that looks like a "pop fly".
• There are many ways to throw far. Although there are a few general technical principles that are mandatory for elite performance, individuals will interpret technique to their own style. There are as many different technical styles as there are successful throwers. No one can tell you how to throw, they can just guide you on your way to figuring it for yourself.

Sample Discus Drills:

• "Bowling" Drill - Allows the athlete to practice the release of the discus. The discus is bowled forward out of the hand onto the ground in a "clockwise" manner.
• "Flip" Drill- Another release drill. Athlete stands upright and flips the discus upwards by squeezing hand in a clockwise manner.
• Standing Power Position Throws — This drill allows the athlete to focus on the technical aspects of the power position. Stand with the weight over the ball of the right foot with the feet aligned in heel - toe position. Perform the technique of the power position and delivery sections of the technique outline.
• Sink & Slings — Start with the feet together with the weight over the right leg and the discus held at the side. Sink down on the right leg, slides the left leg towards to the front of the circle while the discus is slowly swung back to shoulder level. The athlete then throws the discus using the technique outlined in the power position and delivery sections of the technique outlines.
• Step & Pivot Drill - This drill focuses on turning the right foot. Place the right foot in the center of the circle (stay on the ball of the foot) and torque the upper body. Start the movement by turning the right foot with the heel up. Keep upper body relaxed as the legs move into the power position and throw.
• South African Drill — This drill teaches the athletes to sprint into the power position. Athlete starts with the left foot facing the direction of the throw (the right leg is behind the left) at the rear of the circle. From this position the athlete sprints across the circle into the power position and throws.
• Full Throws — Practicing the full throw helps master the technique and rhythm of the complete throw.
• Balance Drill — Start with the knees bent at the back of the circle. The athlete rotates 360 degrees on the left leg, with the knees separated, back to the starting position.
• Throwing alternative implements — Throwing with alternative implements, especially in the preseason is a great way to work on technique. Alternative implements tend to slow the movement down and really help you feel the mistakes your body is making. Examples of alternative implements include light dumbbells, traffic cones, weighted bars, bowling pins, a sock filled with sand, light shots.

• Over and under weight throwing — Overweight throwing develops strength. Underweight throwing develops release speed. Stay within 10-15% of the competition weight to prevent rhythm and timing problems. Reducing the volume of throws and working with a little lighter than the standard implement can help the athlete peak for the main competition.

Other tips:

• Master the standing position throw first then gradually progress to the full throw.
• At the high school level, encourage the athletes to throw both the shot put and the discus. Success in both events will make athletes more attractive to college coaches.
• Try to develop overall athleticism in throwers. Make dynamic mobility warm-up and sprint mechanic routines a daily practice requirement. Short sprints (under 30 meters), a limited volume of ground based plyometrics, and hurdle mobility drills are great training methods to develop quickness, mobility, power and coordination.
• When an athlete is having a bad practice and is not using good technique it is best to just stop. If an athlete continues to throw they will be ingraining improper technical habits into their muscle memory.