All the D-ball drills can be done inside a throwing cage and be thrown into the net so they can be practiced many times in a short period. A D-ball is a medicine ball that has had a handle cut into one side. Depending on the size of the throwing cage 3 to 4 athletes can throw safely at any one time. For adolescent athletes, keep the weight of the D-ball to around 1kg – 1.5kg, and no more than 2kg for senior athletes.
As a rule of thumb stick to the same weight of discus the athlete would throw in competition. The reason why a light D-ball is used for this type of training is because the emphasis is on the technique (skill development) not throwing the D-ball, i.e. high volume, low intensity.
The following drills are demonstrated by a young athlete named Michael Painter at age 14. They were filmed a number of years ago. Michael went on to throw over 65m in the Hammer and 47m in the Discus.
Standing throw with D ball
Aim: To develop core movement and basic technique.
Description:
- Make sure feet are at least shoulder width apart
- As the athlete goes into the swing back, body weight should be over the back foot
- Ensure the back foot (power) turns and pushes throughout the throw
- Left arm/elbow should be pulled towards body on delivery to maintain core movement
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Make sure the athlete gets the correct low and high points
180 with D ball
Aim: To develop core movement and basic technique.
Description:
- Start with foot in the center of the circle (for a right-handed thrower this will be the right foot)
- Pivot around the right foot into the delivery position and release as in drill 1.1
- Ensure the back foot (power) turns and pushes throughout the throw
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points
- Make sure the athlete gets the correct low and high points
Run through with D ball
Aim: To develop core movement and basic technique
Description:
- Start with one foot inside the circle (for a right-handed thrower this will be the left foot)
- Step forward placing the right foot in the center of circle and then pivot around the right foot into the delivery position and release as in drill 1.1
- Ensure the back foot (power) turns and pushes throughout the throw
- Athlete should finish in a controlled position
- Repeat 3-5 times each set
Coaching points:
- Make sure the athlete gets the correct low and high points