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Basic Technique

DISCUS

When discus throwing: -

• Hold the discus flat against your palm; the edge of the discus sits on the pads of the first joints of your fingers; rest your thumb on the back of the discus

• Use a balanced ready-stance; hold the discus up in front of your eyes; your throwing hand on top of the discus; your non-throwing hand underneath for support

• Keep the discus flat and your throwing hand on top while you swing the discus back off your supporting hand in a wide arc

• Swing your feet, hips, chest and shoulders to the front as you move your weight from your back to your front foot

• Stand tall as you swing your arm forward

• Release the discus off your index finger (out of the front of the hand) in a flat spin

• Watch the discus go

SHOT PUT

When shot putting: -

• Hold the shot at the base of your fingers (not on the palm) with three fingers behind and the thumb and small finger to each side of the shot

• Use a balanced ready-stance. (Avoid placing your front foot hard up against the stop-board. This will make it difficult for you to turn your front foot)

• Hold the shot touching or close to the neck with your throwing elbow lifted away from your body

• Point your non-throwing arm in the direction of the throw or “wrap” your arm around your body

• Swing your feet, hips, chest and shoulders to the front as you move your weight from your back to your front foot

• Stand tall as you push the shot away from your neck in a strong “punching” action

• Watch the shot go

 

LONG JUMP

When long jumping: -

• You need a fast and accurate run up of no more that 11-15 steps

• Take off from one foot

• Drive your free knee and arms high into the air

• Keep your body tall; eyes up or to the front

• Land with your feet close together; bend at your hips and knees

 

SPRINTING

When sprinting: -

• Keep your head level and still; look to the front

• Hold your trunk and shoulders square to the front

• Keep your body straight

• Hold your hips under your body

• Move your arms, legs and feet in a straight path

• Swing your arms from the shoulder and keep your elbows bent at about 90 degrees

• Lift your knees up

• Lift your heel up high as you bring your knee to the front

• Land on the front part of your foot

• Use light, quick movements

• Use a smooth, flowing action

 

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