How to Throw a Discus

Опубликовал Admin
27-09-2016, 05:00
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Discus throwing dates back to at least 708 BC. During the time, a Greek sculptor named Myron created his famous statue, 'Discobolus', which was a discus thrower, and the famous poet, Homer, made various references to discus throwing in his Iliad. Discus throwing formed part of the Greek pentathlon. The discs at the time were made of bronze and iron, and were much heavier than the discs used today. Today, both men and women of all ages participate in this Olympic event.

Getting Into Position

  1. Choose the right disc. The size and weight of discus you throw is determined by your age and gender. However, if you feel that the weight suggested for your age and gender is too heavy or light for you, try adjusting the weight to suit your needs. Use the following list to help you choose correctly and avoid an accident. Some common discus weights include:
    • Women (all levels) - 1Kg Discus
    • Boys (up to Age 14) - 1Kg Discus
    • Men (High School, 15-18) - 1.5Kg Discus
    • Men (College) - 2Kg Discus
    • Men (Masters to 49) - 2Kg Discus
    • Men (50-59) - 1.5Kg Discus
    • Men (60+) - 1Kg Discus
  2. Practice the stance. This is one of the most important steps to throwing a good discus, along with holding the disc correctly. Think of the width between your feet as you are about to the throw the disc. Make sure your feet are both shoulder width apart and your arms are both extended to their full length.
    • Also practice the chin-knee-toe technique, where you ensure that the knee of your left leg is in line with your toes and chin as you stand.
  3. Find a comfortable footing position. The footing position, if you're right handed, with the left foot pointed outwards of the ring (the exit of the discus) and the right foot pointed 90 degrees clockwise from the left. So, the left foot is at 12:00 and the right at 3:00.
    • Do not space your feet out so far that the wind up will be blocked. Think of it as an "L" so that the right goes to the top and the left to the bottom.
  4. Enter the discus cage with your disc. The discus cage is a U-shaped net that surrounds the discus thrower. You cannot throw the disc out in the open if there are people around because you can hit them. That is why you need to be inside of a discus cage and any people who are watching you should be outside of the net. The net helps prevent the disc from flying off into the crowd of people.
    • Be aware that even pros slip their discs when in competition. You should be the only person in the ring. Otherwise, you risk injuring other people.
  5. Position your feet correctly. Stand inside of the discus circle, which is a 2.5 meter diameter circle towards the back of the cage. Get into a good stance while you swing your arms and prepare to throw your discus. If you space your feet too far apart, then you might have an accident or the wind up may be blocked.

Throwing the Discus

  1. Grip the discus with one hand. Hold onto the discus with one hand. Place your palm down on the top of the discus so that your palm is facing towards the ground. Then, spread out your fingers along the outer edge of the discus so they are evenly spaced.
    • If you are right handed, use your right hand. If you are left handed, use your left hand.
    • Don’t grip the discus too tightly. Your fingers should not wrap all the way around the edge of the discus. This makes it easier to throw it because you are not gripping it too tight.
    • You can also use your other hand to support the bottom of the discus until you are ready to throw. However, you cannot throw with both hands or the throw will be considered a foul.
  2. Extend your right arm. Maintain the positioning of the discus in your right hand, face down, with your other hand supporting the bottom. Just remember to remove your bottom hand before you start your throw.
  3. Swing your arm and spin your body. Swinging your arm that is holding the discus and then spinning your body around will help you to gain some momentum for the throw. The more momentum you can get, the better.
    • Most discus throwers spin around one and a half times before throwing the discus.
  4. Release the disc. When you are ready, release the discus towards the opening of the cage. To avoid a foul, only throw within the marker, and don't throw the discus backwards.
    • Use your legs as the primary force. Have weight on the left ball of your foot while the right leg swings around widely and lands in the middle of the ring - swinging the right leg out wide helps you to gain momentum for your throw. Push off with your left leg and have all your weight transferred to the right leg in the center of the circle as it turns until pointing to the front of the ring, as your right leg turns into your left leg (the blocking leg). Your body should spin from the feet up, and your torso and arm should be the very last things to come through the throw.
    • Flick your fingers and aim your arm/hand high as you let go of the disc for more distance. If you use strength in your arms and legs it will go even further. The harder the push, the further your discus will fly.
    • You can also extend your chest out before the release to allow the shift of weight.
    • During your throw, never go over the ring line because it will result in a foul. Your feet may touch the inside of the ring, but must not go over the ring.
  5. Find your markings. Check the landing position of your discus and if it wasn't good enough, try harder for the next throw. If done properly, the disc should travel parallel to the ground and reach a great distance.
  6. Exit the ring after you finish throwing. Do not stay in the ring with the next thrower. Make sure that you exit the ring before the next thrower begins.


  • To maximize throwing distance, throw at about 45 degrees. The world male record is 74.08 m (243 ft)!
  • Try to follow through with your throw as if you are throwing a bowling ball. Keep your index finger pointed in the direction of your throw. This way, when you add your spin and footwork you won’t have to concentrate on how the discus leaves your hand, leaving you free to concentrate on your body’s form.
  • For discus throwing, you should wear moderately comfortable shirts and shorts. This means not body-stuck tight nor sumo-sized. Wear anything that is easy to turn in for the wind-up.


  • Do not wear a hat inside the ring. This will help prevent any misguided throws because the bill of the hat might get in the way. In addition, in most sports, hats are restricted for various reasons.
  • Do not wear sunglasses when you throw.
  • Be aware of your surroundings.
  • Be aware that it is necessary to wear shoes in the discus ring. This avoids any foot injuries that might occur, such as the disc slipping off your hand and landing on your feet.
  • Don't spin too fast when throwing. This may cause backward throws, misguided throws and/or dizziness.
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