The Art of Discus: Techniques, History, and Training Tips

Introduction

The discus throw is a track and field event with deep historical roots and immense physical and technical demands. It combines strength, precision, and technique to achieve maximum distance, making it a standout event in athletics. Whether you’re a beginner or an experienced athlete, understanding the nuances of discus can elevate your performance and appreciation of this sport.

The discus throw (pronunciation), also known as disc throw, is a track and field sport in which the participant athlete throws an oblate spheroid weight — called a discus — in an attempt to mark a further distance than other competitors. It is an ancient sport, as demonstrated by the fifth-century-BC Myron statue Discobolus. Although not part of the current pentathlon, it was one of the events of the ancient Greek pentathlon, which can be dated back to at least 708 BC, and it is part of the modern decathlon.

The History of Discus

The origins of discus can be traced back to ancient Greece, where it was part of the original Olympic Games. The sport was depicted in classical art, including the famous “Discobolus” statue by Myron. Initially, discus was not just a competition but a demonstration of strength and artistry, showcasing the athletes’ skills in front of large audiences.

In modern times, discus is a staple event in athletics, with both men and women competing at the Olympic level. The men use a heavier discus (2kg) compared to the women (1kg), and the techniques have evolved significantly with advancements in sports science. The sport of throwing the discus traces back to it being an event in the original Olympic Games of Ancient Greece. 

The discus as a sport was resurrected in Magdeburg, Germany, by gymnastics teacher Christian Georg Kohlrausch and his students in the 1870s. Organized men’s competition was resumed in the late 19th century, and has been a part of the modern Summer Olympic Games since the first modern competition, the 1896 Summer Olympics. Images of discus throwers figured prominently in advertising for early modern Games, such as fundraising stamps for the 1896 Games, and the main posters for the 1920 and 1948 Summer Olympics. Today the sport of discus is a routine part of modern track-and-field meets at all levels, and retains a particularly iconic place in the Olympic Games.

The first modern athlete to throw the discus while rotating the whole body was František Janda-Suk from Bohemia (the present Czech Republic). Janda-Suk invented this technique when studying the position of the statue of Discobolus. After a year of developing the technique, he earned a silver medal in the 1900 Olympics.

Women’s competition began in the first decades of the 20th century. Following competition at national and regional levels, it was added to the Olympic program for the 1928 games.

Rules and Regulations

Competitors must stay within the designated circle during the throw and ensure the discus lands within the marked sector. Failing to comply with these rules results in a foul. Each athlete typically gets multiple attempts, with the longest valid throw determining their rank. The event consists of throwing a heavy disc, with the weight or size depending on the competitor. Men and women throw different sized discs, with varying sizes and weights depending on age. The weight of the discus is either governed by World Athletics for international or USA Track & Field for the United States.

In the United States, Henry Canine advocated for a lighter-weight discus in high school competition. His suggestion was adopted by the National High School Athletic Association in 1938. The typical discus has sides made of plastic, wood, fiberglass, carbon fiber or metal with a metal rim and a metal core to attain the weight. The rim must be smooth, with no roughness or finger holds.

A discus with more weight in the rim produces greater angular momentum for any given spin rate, and thus more stability, although it is more difficult to throw. However, a higher rim weight, if thrown correctly, can lead to a longer throw. In some competitions, a solid rubber discus is used (see in the United States).

To make a throw, the competitor starts in a circle of 2.5 m (8 ft 2+¹⁄₄ in) diameter, which is recessed in a concrete pad by 20 millimetres (0.79 in). The thrower typically takes an initial stance facing away from the direction of the throw. They then spin anticlockwise (for right-handers) 1+¹⁄₂ times while staying within the circle to build momentum before releasing the discus.

The discus must land within a 34.92º circular sector that is centered on the throwing circle. The rules of competition for discus are virtually identical to those of shot put, except that the circle is larger, a stop board is not used and there are no form rules concerning how the discus is to be thrown.

The basic motion is a fore-handed sidearm movement. The discus is spun off the index finger or the middle finger of the throwing hand. In flight the disc spins clockwise when viewed from above for a right-handed thrower, and anticlockwise for a left-handed thrower.

As well as achieving maximum momentum in the discus on throwing, the discus’ distance is also determined by the trajectory the thrower imparts, as well as the aerodynamic behavior of the discus. Generally, throws into a moderate headwind achieve the maximum distance. Also, a faster-spinning discus imparts greater gyroscopic stability. The technique of discus throwing is quite difficult to master and needs much experience to perfect; thus most top throwers are 30 years old or more.

The discus throw is sometimes contested indoors, but it is not included at the World Athletics Indoor Championships. World Athletics used to keep “world indoor best” discus records, but since 2023 they now combine both indoor and outdoor marks.

Understanding the Equipment

A discus is a circular object made of wood, metal, or a combination of materials. Its weight and diameter vary based on the athlete’s category. The rim’s design allows for optimal grip and aerodynamics, enabling the thrower to achieve remarkable distances when proper techniques are applied.

Phases

The discus technique can be broken down into phases. The purpose is to transfer from the back to the front of the throwing circle while turning through one and a half circles. The speed of delivery is high, and speed is built up during the throw (slow to fast). Correct technique involves the buildup of torque so that maximum force can be applied to the discus on delivery.

Initially, the thrower takes up their position in the throwing circle, distributing their body weight evenly over both feet, which are roughly shoulder width apart. They crouch in order to adopt a more efficient posture to start from whilst also isometrically preloading their muscles; this will allow them to start faster and achieve a more powerful throw. They then begin the wind-up, which sets the tone for the entire throw; the rhythm of the wind-up and throw is very important.

Focusing on rhythm can bring about the consistency to get in the right positions that many throwers lack. Executing a sound discus throw with solid technique requires perfect balance. This is due to the throw being a linear movement combined with a one and a half rotation and an implement at the end of one arm. Thus, a good discus thrower needs to maintain balance within the circle.

For a right handed thrower, the next stage is to move the weight over the left foot. From this position the right foot is raised, and the athlete ‘runs’ across the circle. There are various techniques for this stage where the leg swings out to a small or great extent, some athletes turn on their left heel (e.g. Ilke Wylluda) but turning on the ball of the foot is far more common.

The aim is to land in the ‘power position’, the right foot should be in the center and the heel should not touch the ground at any point. The left foot should land very quickly after the right. Weight should be mostly over the back foot with as much torque as possible in the body—so the right arm is high and far back. This is very hard to achieve.

The critical stage is the delivery of the discus, from this ‘power position’ the hips drive through hard, and will be facing the direction of the throw on delivery. Athletes employ various techniques to control the end-point and recover from the throw, such as fixing feet (to pretty much stop dead), or an active reverse spinning onto the left foot (e.g. Virgilijus Alekna).

Sports scientist Richard Ganslen researched the Aerodynamics of the Discus, reporting the discus will stall at an angle of 29°.

Techniques for a Powerful Discus Throw

1. Grip and Stance:
   • Hold the discus with your fingers spread evenly along its edge, ensuring a firm yet flexible grip.
   • Stand in the throwing circle with your feet shoulder-width apart, ready to rotate your body.
2. Wind-Up:
   • Rotate your upper body to build momentum while keeping your feet grounded. This step is crucial for generating the torque needed for a powerful throw.
3. Rotation and Release:
   • Pivot on your dominant foot as you spin within the circle, maintaining balance.
   • At the peak of your rotation, release the discus at a 35-45 degree angle for optimal distance.
4. Follow-Through:
   • Allow your body to naturally complete the rotation, ensuring safety and avoiding fouls.

Women

• Correct as of April 2024.

Ath.#	Perf.#	Mark	Athlete	Nation	Date	Place	Ref.
1	1	76.80 m (251 ft 11 in)	Gabriele Reinsch	East Germany	9 July 1988	Neubrandenburg
2	2	74.56 m (244 ft 7 in)	Zdeňka Šilhavá	Czechoslovakia	26 August 1984	Nitra
			Ilke Wyludda	East Germany	23 July 1989	Neubrandenburg
	4	74.44 m (244 ft 2 in)	Reinsch #2		13 September 1988	Berlin
	5	74.40 m (244 ft 1 in)	Wyludda #2		13 September 1988	Berlin
4	6	74.08 m (243 ft 0 in)	Diana Gansky	East Germany	20 June 1987	Karl-Marx-Stadt
	7	73.90 m (242 ft 5 in)	Gansky #2		27 June 1987	Prague
	8	73.42 m (240 ft 10 in)	Reinsch #3		12 June 1988	Karl-Marx-Stadt
5	9	73.36 m (240 ft 8 in)	Irina Meszynski	East Germany	17 August 1984	Prague
	10	73.32 m (240 ft 6 in)	Gansky #2		11 June 1987	Neubrandenburg
6	11	73.28 m (240 ft 5 in)	Galina Savinkova	Soviet Union	8 September 1984	Donetsk
	12	73.26 m (240 ft 4 in)	Savinkova #2		22 May 1983	Leselidze
			Gansky #3		6 June 1986	Neubrandenburg
	14	73.24 m (240 ft 3 in)	Gansky #4		29 May 1987	Leipzig
7	15	73.22 m (240 ft 2 in)	Tsvetanka Khristova	Bulgaria	19 April 1987	Kazanlak
	16	73.16 m (240 ft 0 in)	Wyludda #3		13 September 1988	Berlin
8	17	73.10 m (239 ft 9 in)	Gisela Beyer	East Germany	20 July 1984	Berlin
9	18	73.09 m (239 ft 9 in)	Yaime Pérez	Cuba	13 April 2024	Ramona
	19	73.04 m (239 ft 7 in)	Gansky #5		6 June 1987	Potsdam
			Wyludda #4		5 August 1989	Gateshead
	21	72.96 m (239 ft 4 in)	Savinkova #3		23 June 1985	Erfurt
	22	72.94 m (239 ft 3 in)	Gansky #6		9 July 1988	Neubrandenburg
10	23	72.92 m (239 ft 2 in)	Martina Hellmann	East Germany	20 August 1987	Potsdam
	24	72.78 m (238 ft 9 in)	Hellmann #2		11 June 1987	Neubrandenburg
			Reinsch #4		29 June 1988	Berlin
11		72.14 m (236 ft 8 in)	Galina Murashova	Soviet Union	17 August 1984	Prague
12		71.80 m (235 ft 6 in)	Mariya Vergova	Bulgaria	13 July 1980	Sofia
13		71.68 m (235 ft 2 in)	Xiao Yanling	China	14 March 1992	Beijing
14		71.58 m (234 ft 10 in)	Ellina Zvereva	Soviet Union	12 June 1988	Leningrad
15		71.50 m (234 ft 6 in)	Evelin Jahl	East Germany	10 May 1980	Potsdam
16		71.46 m (234 ft 5 in)	Valarie Allman	United States	8 April 2022	San Diego
17		71.41 m (234 ft 3 in)	Sandra Perković	Croatia	18 July 2017	Bellinzona
18		71.30 m (233 ft 11 in)	Larisa Korotkevich	Russia	29 May 1992	Sochi
19		71.22 m (233 ft 7 in)	Ria Stalman	Netherlands	15 July 1984	Walnut
20		70.88 m (232 ft 6 in)	Hilda Ramos	Cuba	8 May 1992	Havana
21		70.80 m (232 ft 3 in)	Larisa Mikhalchenko	Soviet Union	18 June 1988	Kharkiv
22		70.68 m (231 ft 10 in)	Maritza Martén	Cuba	18 July 1992	Seville
23		70.65 m (231 ft 9 in)	Denia Caballero	Cuba	20 June 2015	Bilbao
24		70.50 m (231 ft 3 in)	Faina Melnik	Soviet Union	24 April 1976	Sochi
25		70.34 m (230 ft 9 in)	Silvia Madetzky	East Germany	16 May 1988	Athens

Training for Discus

To excel in discus, athletes must focus on building strength, flexibility, and coordination. Here are some training tips:

• Strength Training: Incorporate exercises like squats, deadlifts, and bench presses to build power.
• Plyometrics: Improve explosive strength with exercises like box jumps and medicine ball throws.
• Core Workouts: Develop a strong core with planks, Russian twists, and leg raises to enhance rotation power.
• Throwing Drills: Practice with lighter discs to refine your technique before progressing to standard weights.

Notable Discus Champions

Over the years, many athletes have left their mark on discus. Legends like Al Oerter, a four-time Olympic gold medalist, and Sandra Perković, a two-time Olympic champion, have inspired generations with their performances. Mykolas Alekna had throws of 72.71, 72.89 and 74.35, initially measured as 74.41, at the Oklahoma Throws Series in Ramona on 14 April 2024, becoming the first man to produce three throws above 72 meters (and six throws above 70 meters) in a single competition.

Kristjan Čeh had throws of 71.86, 71.70 and 71.19 in Jõhvi on 16 June 2023 becoming the first man to have three throws above 71 metres in a single competition.

At the 2019 Diamond League Meeting in Doha, Qatar, Daniel Ståhl became the first man to produce six throws beyond 69.50 in a single competition.

Culture

The discus throw has been the subject of a number of well-known ancient Greek statues and Roman copies such as the Discobolus and Discophoros. The discus throw also appears repeatedly in ancient Greek mythology, featured as a means of manslaughter in the cases of Hyacinth, Crocus, Phocus, and Acrisius, and as a named event in the funeral games of Patroclus.

Discus throwers have been selected as a main motif in numerous collectors’ coins. One of the recent samples is the €10 Greek Discus commemorative coin, minted in 2003 to commemorate the 2004 Summer Olympics. On the obverse of the coin a modern athlete is seen in the foreground in a half-turned position, while in the background an ancient discus thrower has been captured in a lively bending motion, with the discus high above his head, creating a vivid representation of the sport.

Men

• Correct as of May 2024

Ath.#	Perf.#	Mark	Athlete	Nation	Date	Place	Ref.
1	1	74.35 m (243 ft 11 in)	Mykolas Alekna	Lithuania	14 April 2024	Ramona
2	2	74.08 m (243 ft 0 in)	Jürgen Schult	East Germany	6 June 1986	Neubrandenburg
3	3	73.88 m (242 ft 4 in)	Virgilijus Alekna	Lithuania	3 August 2000	Kaunas
4	4	73.38 m (240 ft 8 in)	Gerd Kanter	Estonia	4 September 2006	Helsingborg
	5	72.02 m (236 ft 3 in)	Kanter #2		3 May 2007	Salinas
	6	71.88 m (235 ft 9 in)	Kanter #3		8 May 2008	Salinas
5	7	71.86 m (235 ft 9 in)	Yuriy Dumchev	Soviet Union	29 May 1983	Moscow
			Daniel Ståhl	Sweden	29 June 2019	Bottnaryd
			Kristjan Čeh	Slovenia	16 June 2023	Jõhvi
8	10	71.84 m (235 ft 8 in)	Piotr Małachowski	Poland	8 June 2013	Hengelo
9	11	71.70 m (235 ft 2 in)	Róbert Fazekas	Hungary	14 July 2002	Szombathely
	12	71.64 m (235 ft 0 in)	Kanter #4		25 June 2009	Kohila
	13	71.56 m (234 ft 9 in)	V. Alekna #2		25 July 2007	Kaunas
10	14	71.50 m (234 ft 6 in)	Lars Riedel	Germany	3 May 1997	Wiesbaden
11	15	71.48 m (234 ft 6 in)	Alex Rose	Samoa	11 May 2024	Allendale
	16	71.47 m (234 ft 5 in)	Ståhl #2		21 June 2022	Uppsala
	17	71.46 m (234 ft 5 in)	Ståhl #3		21 August 2023	Budapest
	18	71.45 m (234 ft 4 in)	Kanter #5		29 April 2010	Chula Vista
			Ståhl #4		16 June 2023	Jõhvi
	20	71.40 m (234 ft 3 in)	Ståhl #5		10 July 2021	Bottnaryd
	21	71.39 m (234 ft 2 in)	M. Alekna #2		6 April 2024	Berkeley
	22	71.37 m (234 ft 1 in)	Ståhl #6		10 August 2020	Sollentuna
12	23	71.32 m (233 ft 11 in)	Ben Plucknett	United States	4 June 1983	Eugene
	24	71.29 m (233 ft 10 in)	Ståhl #7		29 June 2017	Sollentuna
	25	71.27 m (233 ft 9 in)	Čeh #2		21 May 2022	Birmingham
13		71.26 m (233 ft 9 in)	John Powell	United States	9 June 1984	San Jose
			Rickard Bruch	Sweden	15 November 1984	Malmö
			Imrich Bugár	Czechoslovakia	25 May 1985	San Jose
16		71.18 m (233 ft 6 in)	Art Burns	United States	19 July 1983	San Jose
17		71.16 m (233 ft 5 in)	Wolfgang Schmidt	East Germany	9 August 1978	Berlin
18		71.14 m (233 ft 4 in)	Anthony Washington	United States	22 May 1996	Salinas
19		71.06 m (233 ft 1 in)	Luis Delís	Cuba	21 May 1983	Havana
20		70.98 m (232 ft 10 in)	Mac Wilkins	United States	9 July 1980	Helsinki
21		70.82 m (232 ft 4 in)	Aleksander Tammert	Estonia	15 April 2006	Denton
22		70.78 m (232 ft 2 in)	Fedrick Dacres	Jamaica	16 June 2019	Rabat
23		70.68 m (231 ft 10 in)	Lukas Weißhaidinger	Austria	19 May 2023	Schwechat
24		70.66 m (231 ft 9 in)	Robert Harting	Germany	22 May 2012	Turnov
25		70.54 m (231 ft 5 in)	Dmitriy Shevchenko	Russia	7 May 2002	Krasnodar

Why Discus Is a Unique Sport

Discus combines elements of physics, physical conditioning, and mental focus, making it a multidimensional sport. Its rich history and technical demands continue to captivate audiences and athletes worldwide.

Conclusion

Mastering the discus requires dedication, practice, and a keen understanding of its techniques and history. Whether you’re pursuing discus as a hobby or aiming for competitive success, the sport offers a rewarding journey. With the right training and mindset, you can achieve great distances and make your mark in the world of athletics.

By focusing on your techniques and appreciating the history of discus, you can truly embrace this ancient yet timeless sport.