Emphasizes the technical aspects of the throw.


  • You need a rubber ring that is roughly the same size as the discus, but considerably lighter.

How it Works

  1. To start this drill, the thrower stands at the back of the throwing circle, facing backward.
  2. The thrower then goes through his regular windup as if he or she were throwing a regular discus.
  3. By using the lighter ring, the thrower is allowed to focus on the pivot, the leg sweep, the hip, trunk and shoulder rotation, and the eventual arm swing.

Coaching Tips

  • This is a full motion drill for the thrower – only now they will be using the ring, rather than the real discus.
  • Watch as the thrower goes through each phase of the windup and throw and make technique adjustments where necessary.