The following four drills use a towel instead of a medicine ball and work on perfecting footwork and rotational tachnique and include standing throw with towel, 180 degree turn with and run through with towel.

Standing throw with towel

Aim: To develop core movement and basic technique.

Description:

  • Make sure the 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 should be kept high and elbow pulled towards the body on delivery
  • 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 Towel turn

Aim: To develop core movement and basic technique.

Description:

  • Start in the standing throw position
  • Rotate around the right foot (right-handed thrower) ensuring that the right foot pushes throughout and repeat until six movements are made
  • Athlete should finish in a controlled position
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the athlete keeps the towel above shoulder height

Run through to knee with towel

Aim: To develop core movement and basic technique.

Description:

  • Right-handed thrower will step forward over the left foot to land on the right foot
  • Then as left foot goes back it needs to stop at the right knee
  • Athlete should finish in a controlled position
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the towel is above shoulder height at the finish of each repetition

Run through with towel

Aim: To develop core movement and basic technique.

Description:

  • Right-handed thrower will step forward over the left foot to land on the right foot
  • The left leg is then pushed back underneath the athletes torso so that when it lands a braced standing thrower position is obtained
  • Athlete should finish in a controlled position
  • Do not deliver on this drill
  • Repeat 3-5 times each set

Coaching points:

  • Make sure the towel is above shoulder height at the finish of each rep

Related Discus drills:

More Athletics: