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Cover: dynamic drills and teaching progression for the discus
Dynamic Drills and Teaching Progression for the Discus

with John Dagata,
USA Olympic Training Center Resident Throws Coach (Chula Vista, CA);
USATF Level I, Level II and Level III Certified Coach; IAAF Level 5 Throws Coach

The discus is a complex event with too many moving parts to simply go out and do it without training. USA Olympic Training Center Resident Throws Coach John Dagata shares his teaching progression that will allow you to break apart and focus on the various components of the discus throw so you can develop mastery of the numerous parts of the throw, but also fuse them together into the whole.

Dagata presents a progression of 18 drills that he uses to enhance an athlete's ability to throw the discus further; then discusses the speed, strength, and general training of athletes to take them to a higher level.

Step-By-Step Training Method

Learn a step-by-step method that breaks the discuss technique into individual components that each athlete must master to have good technique in the discus throw. Coach Dagata presents the following drills:

  • Stand Throws - Starts with three variations of the stand throw, teaching the fundamentals of release with a focus on extension and transfer into throw.
  • Step-In Throws - After establishing the final position the thrower is trying to get to, three variations of step-in throws are presented to enhance an athlete's ability to develop linear displacement for greater impulse generation at release.
  • Static Throws - Dagata takes the viewer through six variations of a discus throw from a static start to improve an athlete's balance and control.
  • Full Throws - In the final progression of producing a whole throw, six methods of the full throw are taught, allowing the athlete to load the left leg and sweep the right at the start, building greater momentum from the wind into the throw.

Correcting Technique Flaws

Throughout the presentation, Coach Dagata points out specific technique flaws and ways to fix them. Some of the common flaws that Dagata points out include:

  • Landing on the heel of the front foot in the pivot.
  • A throw that is not down the middle of the sector.
  • How to determine if your athlete gets enough width in their entry.

Training and Conditioning

In this section, you'll get Dagata's thoughts on weight training, use of general strength circuits and weight room circuit training, as well as thoughts on medicine ball work and the proper ratio of throws to drills that young throwers should follow.

If you or one of your athletes is looking to improve in the discus throw, this complete guide from Coach Dagata will help maximize success!

48 minutes. 2017.

DVD
Buy at Championship Productions

Cover: teaching and coaching the discus throw
Teaching and Coaching the Discus Throw
with Jim Garnham,
University of Buffalo Assistant Coach/Throws;
Coach of 2015 NCAA National Champion Jon Jones (shot put);
3x USTFCCCA Northeast Regional Coach of the Year; 30 years as a high school coach, finishing with at least one state champion each year during his final 10 years coaching (1992-2001).

The discus throw is one of the most challenging field events. University of Buffalo throws coach, Jim Garnham, provides basic instruction in teaching the progressions of the discus throw that will benefit all throws coaches.

Coach Garham demonstrates a series of 15 drills that can be used as a tool to develop an effective discus program. These drills cover everything from developing an event-specific warm up, to proper release positions that will help an athlete "sling" the discus more powerfully to drastically improve their throws. Coach Garnham, breaks down the major aspects of the event, from grip and release, to driving from the back of the circle; providing drills, instructions, and personal insights on the importance of each segment of the throw.

Active Warm-Up Routine and Strength Training

Learn the importance of properly warming up and how to design a routine to improve flexibility and mobility in your throwers. Coach Garnham provides the routines and training techniques that have helped him develop multiple nationally-recognized high school and college throwers. He identifies the major elements of a progressive warm up, which includes hurdle mobility drills designed to improve hip flexibility to a variety of band stretches and dynamically activate the upper body.

Teaching the Spin

In the discus, the ability to spin powerfully while maintaining control can lead to significant improvements in the event. To teach proper spin mechanics, Coach Garnham outlines a variety of activities, beginning with Continuous 180's, which are designed to teach athletes the basics of rotation. He progresses through a series of more challenging drills, building up to full throws. Throughout the progression, Coach Garnham discusses body position and shares valuable insights on subtle cues that can drastically improve stability and rotation, such as squeezing the knees, or dorsi-flexing the foot to improve knee bend during the turn.

Coach Garnham also provides simple, easy-to-use, helpful drills that will add those few extra feet to your athletes' best throw. Notable drills include the Wheel Drill, South African Drill and Bowling Pin Drill.

Identify and Correct Common Throwing Errors

You will learn several common mistakes that throwers make and how to identify their main causes. Using one of his current throwers to demonstrate both the error and corrective exercise, Coach Garnham outlines coaching cues and simple drills to fix each error from the ground up, providing drills that can be used both in and out of the circle to improve performance. Even experienced throwers will benefit from Coach Garnham's insights.

Coach Garnham is an engaging instructor who breaks the discus throw into easy-to-understand steps and progressions that all throwing coaches will benefit from. Keeping a simple, positive approach seems to be the secret to his athletes' successes.

54 minutes. 2016.

DVD
Buy at Championship Productions

Cover: online seasonal training plan: girl's discus
Online Seasonal Training Plan: Girl's Discus
with Katie Hansen, Poudre (CO) High School Throws Coach;
In 6 years as throws coach has four student athletes competing at the Division 1 Collegiate level; Top 10 All-Time Discus thrower at Colorado State University; 2005 Discus All American; Ranked 8th Nationally; 2006 Mountain West Conference Champion;; Discus Two time NCAA Qualifier

Follow top high school coaches as they share their thoughts and training plans throughout the course of an actual season.

You'll see a compilation of real-time, weekly videos from master coaches detailing the training week for their program. Included are daily breakdowns for every training session of the season all the way through the championship meet!

You'll get:

  • Weekly video journal for an entire season
  • Seasonal goals and objectives (PDF)
  • Seasonal plan with training phases (PDF)
  • Entire season of workouts (PDF)
  • Coaching tips to give your athletes that extra 'winning edge!'

Learn from the best to become your best!

120 minutes. 2015.

DVD
Buy at Championship Productions

Cover: online seasonal training plan: boy's discus
Online Seasonal Training Plan: Boy's Discus
with Tony Ciarelli, Newport Harbor (CA) High School Throws Coach;
Trained 7 California State Champions, 28 State Medalist and 26 CIF/Masters Champions in the shot put and discus, Coached 10 throwers over 60 feet in the shot and 10 throwers over 180 feet in the discus, including three 200 footers; Currently coaching two-time Olympic discus thrower Seema Punia from India (2014 Asian Games Gold Medalist and 2014 Common Wealth Games Silver Medalist)

Follow top high school coaches as they share their thoughts and training plans throughout the course of an actual season.

You'll see a compilation of real-time, weekly videos from master coaches detailing the training week for their program. Included are daily breakdowns for every training session of the season all the way through the championship meet!

You'll get:

  • Weekly video journal for an entire season
  • Seasonal goals and objectives (PDF)
  • Seasonal plan with training phases (PDF)
  • Entire season of workouts (PDF)
  • Coaching tips to give your athletes that extra 'winning edge!'

Learn from the best to become your best!

149 minutes. 2015.

DVD
Buy at Championship Productions

Cover: becoming a champion: discus for girls' track & field
Becoming a Champion: Discus for Girls' Track & Field
with Carrie Lane, University of Nebraska Throws Coach;
assistant coach in 2009 and 2011 World Track and Field Championships

Throws coach Carrie Lane of the powerhouse University of Nebraska track and field program takes you through a step-by-step plan to developing champion discus throwers! Coach Lane identifies key focal points for successful discus throwing, including: Balance & Posture, Maintaining Separation, Maximizing Discus Orbit, and finally the all-important Kinetic Linking. These topics are discussed as a former Husker athlete demonstrates.

Beginning with a review of the qualities and skills needed to be a successful discus thrower, Coach Lane shares over 40 drills that she has used in her 18 year career to develop successful discus throwers. Each drill includes step-by-step instruction, in a logical manner, to address the critical areas of the discus throw.

Coach Lane introduces a thrower-specific warm-up that includes various hurdle exercises, dynamic stretching exercises, a strength building lunge matrix, and that stresses the concept of kinetic linking (firing the muscles in proper order for a successful throw) with drills. Her warm-up is both perfect for a general muscle warm-up and for preparing the nervous system for the high-powered speed needed to throw successfully!

Lane introduces the correct grip of the discus and drills to develop this skill. She also introduces standing throws, with relevant coaching points and cues to develop the proper posture and positioning to ensure quality throws. By using the "Toe-Knee-Hip" concept, she gives athletes and coaches a valuable and easy set of cues to set up a strong throw. The Wheel Drill, Spider-Man Drill, and variations of the South African drill are all demonstrated with coaching points addressed.

Another unique feature of this video is the segment on five common problems that face many beginning throwers. Lane explains the issues and provides suggestions and drills that can be used to fix them. This information is invaluable for the beginning coach or athlete. Lane includes a Preparing for Competition section that features ideas on how to properly prepare for the stresses and challenges of competing under pressure, and gives valuable hints for coaching your throwers at meets.

This outstanding video is great for both the experienced and beginning coach, and will help you to develop championship discus throwers!

45 minutes. 2013.

DVD
Buy at Championship Productions


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