Coaching Circular Throws: Discus, Shot Put, and Hammer Throw
The Circular Throws (Discus, Shot Put, and Hammer) are events demanding a blend of strength, timing, coordination, and technique. To optimise performance in these disciplines, coaches shouldfocus on key technical elements, phases of movement, and biomechanical principles. This article looks at the core coaching concepts and unique considerations for each throw, with insights derived from elite throwers and supported by biomechanical research.
Core Principles Across All Circular Throws
While each throwing event has its specific technical demands, several foundational principles remain consistent across discus, shot put, and hammer throw:
Maximising Release Velocity: Release speed directly impacts throw distance. Athletes achieve this velocity through specific mechanics that leverage individual strengths and event requirements.
Temporal Patterns: Understanding the timing of each throw phase (double support, single support, and flight) is critical. Coaches should analyse the time athletes spend in each phase to pinpoint areas for improvement.
Hip and Shoulder Separation: This technique, which involves maintaining a difference in orientation between the hips and shoulders, is essential for efficient energy transfer. Maximising this separation during key phases enables greater kinetic energy flow from the ground through the body to the implement.
Core Concept 1: Maximising Release Velocity
Release velocity, or the speed at which the implement leaves the athlete’s hand, is one of the most critical factors in throw distance. The energy and speed that an athlete generates through the throw cycle need to be effectively transferred into the implement at the moment of release. Achieving high release velocity involves:
Efficient Energy Transfer: Athletes must sequence their movements so that the energy generated from the legs, hips, and core is transferred through the upper body and into the implement. For example, in the discus throw, the athlete builds speed through rotation, maintaining balance while accelerating through each phase until the final release.
Leveraging Individual Strengths: Each athlete has a unique combination of physical characteristics, such as body strength, limb length, and flexibility, which can influence their release technique. Coaches should work to identify and develop techniques that maximise the specific strengths of each athlete.
Optimising Technique per Event: Each throwing event has distinct mechanics. For example, shot put (especially in the rotational technique) requires a tight, powerful movement to accelerate the shot in a shorter space, while discus and hammer throw allow for longer rotational movements that build progressive speed. Tailoring technique to the implement and athlete can significantly impact release velocity.
Coaches can develop release velocity through targeted drills, such as resistance band training for power, plyometric exercises for explosive strength, and specific release drills to improve technique and timing.
Core Concept 2: Temporal Patterns
The sequence and timing of each phase in the throw are essential for a smooth and effective movement. Temporal patterns refer to the amount of time an athlete spends in each support and flight phase. Understanding these patterns allows coaches to pinpoint inefficiencies and maximise performance by ensuring optimal phase transitions.
Double Support Phase: In this phase, both feet are in contact with the ground, which provides a stable base for energy transfer and acceleration. This phase is particularly important for generating force and is typically the starting and ending point of each throw.
Single Support Phase: Here, only one foot is on the ground, which allows for the transfer of momentum from one side of the body to the other. This phase requires balance, coordination, and timing to prevent a loss of momentum or stability. In discus and hammer throw, the athlete transitions through single support phases that contribute to the rotational build-up of speed.
Flight Phase: The flight phase, where the athlete is airborne, should be kept as short as possible in throws like discus and shot put to maintain momentum and minimise speed loss. The athlete’s goal in flight is to re-establish balance quickly and prepare for the next contact with the ground to resume force generation.
By analysing and adjusting the timing in each phase, coaches can enhance an athlete’s rhythm, helping them maintain a steady build-up of speed. Video analysis tools can be especially useful for tracking temporal patterns and identifying areas for improvement.
Core Concept 3: Hip and Shoulder Separation
Hip and shoulder separation is the difference in rotation between the athlete’s hips and shoulders, and it plays a crucial role in power generation and transfer. This separation enables the athlete to store potential energy, similar to the stretch-and-release of a spring. It is an essential technical skill across all three circular throws.
Effective Energy Storage and Release: As the athlete initiates the throw with a twist from the hips, keeping the shoulders back, they store potential energy that can be released explosively at the final moment. For example, in the discus throw, as the athlete rotates, the hips should begin the movement while the shoulders “lag” behind slightly, creating torque that can be released in the final phase for a powerful throw.
Kinetic Chain Efficiency: Hip-shoulder separation allows for a sequential transfer of energy from the ground up. By maximising separation during the final double support phase, athletes can better channel force through the kinetic chain—from feet, to legs, through the torso, and finally to the implement.
Application in Different Throws: In the shot put, effective hip-shoulder separation in the power position provides the athlete with more time to accelerate the shot. For hammer throwers, maintaining and adjusting this separation during double support phases (particularly in the later turns) helps increase rotational speed without losing control.
Coaches can work on hip and shoulder separation through drills that develop rotational flexibility, such as medicine ball twists, hip-shoulder separation exercises, and plyometrics focused on rotation. Consistent practice with these techniques can improve an athlete’s ability to harness the stretch reflex and convert stored energy into the final explosive movement of the throw.
Discus-Specific Considerations
The discus throw incorporates a sequence of phases that coaches should isolate and address to refine technique. Each phase serves a distinct purpose in building momentum, maintaining balance, and achieving an optimal release.
Double Support Phase: This phase begins with the athlete’s backswing and concludes when the rear foot (typically the right for right-handed throwers) leaves the ground. Coaches should focus on creating a stable base and initiating the discus’s acceleration.
Single Support Phase: The athlete drives forward by sweeping the inner thigh wide and leading with the leg, which aids in achieving the centre of the circle with momentum.
Flight Phase: Minimising flight time helps reduce deceleration, allowing athletes to retain speed as they transition to the next phase.
Final Double Support (Power Position): This is the most critical position for maximising distance, as the athlete transitions to a braced stance with the front leg firmly planted and weight loaded over the rear foot. Emphasis should be on rapid front foot contact, hip drive, and maximising hip-shoulder separation.
Release Parameters: Key release factors include release velocity, angle, and height. An optimal release angle for discus is generally around 35-36 degrees. The non-throwing arm assists rotation by pulling across the body, while the throwing arm should extend fully, allowing the discus to release with a clockwise rotation for stability.
Shot Put-Specific Considerations
Shot put techniques vary between rotational and glide methods, each requiring specific training approaches. Both techniques rely heavily on accelerating the shot throughout the throw and optimising the power position.
Power Position: In both techniques, the power position occurs upon front foot landing. Coaches should focus on positioning weight over the rear leg and engaging the front leg as a block against the stop board to create a stable base for force application.
Rotational vs. Glide Technique:
Rotational: This technique is suited to athletes who can generate force quickly. It demands precise coordination and is achieved through a wide, low swing of the free leg to maintain balance.
Glide: Often preferred by larger athletes, the glide technique uses an S-shaped path to exploit the stretch reflex and enhance force generation. Effective knee flexion (around 100 degrees) on the rear leg is crucial for stability upon touchdown.
Release Cues: For both techniques, the non-throwing arm aids shoulder rotation, while release starts under the chin, with a full arm extension and wrist flexion. The ideal release point is slightly in front of the toe board, allowing for maximised force application.
Optimising Release Parameters: Release parameters (velocity, angle, height) interact dynamically. Higher velocity may reduce the optimal release angle, and adjustments to horizontal release distance can increase velocity.
Hammer-Specific Considerations
In hammer throw, the focus shifts to controlled acceleration over multiple turns, with an emphasis on maintaining high rotational speed and optimising double support phases.
Controlled Speed Development: Athletes aim to accelerate the hammer through each rotation, increasing speed progressively, especially in the third and fourth turns.
Double and Single Support Phases: Hammer throw involves an alternating pattern of double and single support phases. Successful throwers typically maximise time in double support, which allows for increased rotational speed and efficient force transfer.
Hip and Shoulder Separation: Like in discus and shot put, shoulder-pelvis separation is critical. Effective separation in double support promotes angular velocity, which is pivotal for maintaining speed into single support phases.
Release Parameters: The release phase in hammer throw relies on achieving high linear velocity by optimising angular velocity and radius. Coaches should work with athletes to adjust hip and shoulder positioning during turns to maintain optimal rotational radius and momentum.
✔️ Key Takeaways from Coaches
Use Phase-Specific Drills: Breaking each throw into its phases allows coaches to target specific techniques. For instance:
Discus: Use medicine ball swings to enhance hip-shoulder separation.
Shot Put: Practice power position setups with both glide and rotational approaches.
Hammer: Use drills focusing on double support rotations to build control and rhythm.
Video Analysis for Temporal Patterns: Analysing video footage helps coaches assess time spent in each phase, enabling tailored feedback on an athlete’s rhythm and timing.
Individualised Approach to Technical Adjustments: Since athletes may excel with different release angles, velocities, or techniques, it’s essential to customise coaching based on their physical strengths and limitations. Observing elite athletes can provide a reference, but adaptations should align with each athlete’s profile.
Cueing for Non-Throwing Arm Use: A consistent focus across all throws is effective use of the non-throwing arm to assist rotation and body alignment. Drills focusing on arm movement can enhance trunk rotation and stability.
Simulated Competitions: Encourage athletes to practice with a competitive mindset. Mock competitions can help them apply technique under pressure, which is invaluable for timing refinement and phase transitions.
💪 Strength Training for Circular Throws
❗️ Coaches must have appropriate accreditation to deliver strength training with their athletes.
Strength training is a foundational component for success in the rotational throws, as it directly supports the technical requirements of each phase in these events. Effective strength training for throwers focuses on enhancing power, stability, and efficiency in movement.
Coaching Aim 1: Building Explosive Power
Explosive power is essential for throwers to achieve high release velocities, which significantly impact throw distance. Power training should involve exercises that mimic the quick, forceful contractions used in throwing events.
Medicine Ball Throws: Rotational and overhead medicine ball throws are excellent for developing the explosive strength needed in the upper body and core. They can be performed at various angles to mimic the unique release positions of each throwing event. Coaches should hold a minimum of Level 2 Development Coach accreditation to incorporate these drills in training.
Lower Body Plyometric Training: Plyometrics, including box jumps, depth jumps, and bounds, enhance the stretch-shortening cycle, helping athletes improve their rate of force production. Plyometric drills with a rotational component, such as rotational medicine ball throws, also help simulate the twisting forces experienced during throws. Coaches should hold a minimum of Level 2 Development Coach accreditation to incorporate these drills in training.
Olympic Lifts: Exercises like cleans, snatches, and jerks are fundamental for throwers. These lifts build lower body and core power, which is critical in the initial acceleration and release phases of each throw. Don’t throw athletes straight into performing Olympic Lifts until they have developed sufficient strength and movement competence. Coaches should hold a minimum of Level 3 Performance Coach accreditation and work with a qualified strength and conditioning coach to incorporate these drills in training.
Coaching Aim 2: Developing Core Stability and Rotational Strength
Core strength is critical in the circular throws because it allows athletes to maintain balance and control through each support phase, particularly when maximising hip and shoulder separation.
Anti-Rotational Exercises: Exercises like Pallof presses, suitcase carries, and cable anti-rotation presses strengthen the core’s ability to resist unwanted motion, which is crucial during the single support phase to prevent excessive swaying and maintain a stable base.
Rotational Exercises: Core rotational strength is essential for developing torque and controlling hip and shoulder separation. Woodchoppers, Russian twists, and landmine twists are useful for strengthening the obliques and mimicking the twisting forces of the throw.
Single-Leg Stability Drills: Since athletes spend significant time in single support phases, it is vital to build stability in single-leg positions. Exercises like single-leg Romanian deadlifts and single-leg hops improve balance and proprioception, which contribute to maintaining control during rotation.
Coaching Aim 3: Enhancing Lower Body Strength and Ground Force Production
Lower body strength is a primary source of force generation in the throws, as the legs drive power through the kinetic chain. Developing a strong and explosive lower body allows athletes to initiate and sustain powerful movements throughout the throw.
Squats and Deadlifts: Squats (front and back) and deadlifts (including variations like trap bar and single-leg deadlifts) build the foundational strength needed to drive force into the ground. They also help improve joint stability in the ankles, knees, and hips. Coaches should hold a minimum of Level 1 Youth Coach (unweighted) or Level 3 Performance Coach accreditation (weighted) to incorporate these drills in training.
Lunges and Step-Ups: These exercises are beneficial for improving single-leg strength, a key component of force application during single support phases. Weighted lunges, step-ups, and split squats also enhance balance and improve power transfer through the legs. Coaches should hold a minimum of Level 1 Youth Coach (unweighted) or Level 3 Performance Coach accreditation (weighted) to incorporate these drills in training.
Hip Thrusts and Glute Bridges: These exercises specifically target the glutes, which play a significant role in hip extension and rotational strength. A strong hip drive is crucial for initiating acceleration, especially in the power position of shot put and discus. Coaches should hold a minimum of Level 1 Youth Coach (unweighted) or Level 3 Performance Coach accreditation (weighted) to incorporate these drills in training.
Coaching Aim 4: Upper Body Strength for Force Transfer and Control
While lower body and core strength form the base of throw power, upper body strength is necessary to transfer and control this force efficiently through to the implement at release.
Push Presses and Overhead Presses: These lifts build shoulder stability and explosive strength in the upper body, which are essential for maintaining control during the final phase of each throw. Overhead work also develops the shoulder stabilisers, reducing the risk of injury during high-force releases. Coaches should hold a minimum of Level 3 Performance Development Coach accreditation and work with a qualified strength and conditioning coach to incorporate these drills in training.
Bench Press and Incline Press: These exercises enhance pressing strength, which is particularly beneficial in shot put where the throw relies on upper body push force. Variations such as dumbbell presses also improve joint stability and control. Coaches should hold a minimum of Level 3 Performance Coach accreditation and work with a qualified strength and conditioning coach to incorporate these drills in training.
Rotational Medicine Ball Throws: In addition to being a power exercise, medicine ball throws train the coordination and control of the upper body to handle rotational forces, mimicking the demands of discus and hammer throw. Coaches should hold a minimum of Level 2 Development Coach accreditation and work with a qualified strength and conditioning coach to incorporate these drills in training.
Coaching Aim 5: Speed and Agility for Effective Phase Transitions
Speed and agility work is often overlooked in throw training but is crucial for efficient transitions between double and single support phases, especially in the rotational techniques of shot put, discus, and hammer throw.
Cone Drills and Lateral Shuffles: These drills enhance footwork, helping athletes to transition quickly and smoothly between positions. Agility work also improves quick directional changes and reinforces coordination.
Foot-Speed Drills: Exercises such as ladder drills, quick feet on a box, and ankle bounces build the lower leg’s reactive strength, enabling faster and more stable transitions. They also improve timing and rhythm, which are vital in hammer throw’s sequential turns.
For maximum effectiveness, a balanced strength training program for circular throwers should integrate the elements above while accounting for periodisation and recovery. Coaches may consider the following framework:
General Preparation Phase: Emphasis on building foundational strength and hypertrophy, with a focus on heavy, compound lifts, rotational exercises, and basic plyometrics.
Specific Preparation Phase : Increase power and sport-specific strength with more explosive lifts, dynamic medicine ball work, and plyometric training. Gradual introduction of agility and speed work.
Competition Phase: Maintenance of strength and power with reduced volume but increased intensity in key lifts. Focus shifts to refining technique and timing while keeping workouts shorter to accommodate competition demands.
Incorporating strength training into the overall training program for discus, shot put, and hammer throw not only optimises performance but also reduces injury risk by building resilience and control in high-force situations. Tailored strength training, matched to each throw's unique technical demands, equips athletes with the physical tools to execute their techniques effectively.