John Ridgway, Central Michigan University throws coach, uses the “Rotation Drill” to work on the balance of his discus throwers. By staying on the ball of their feet and having their body move as one unit, athletes will learn how to set up a solid base for every time they launch the discuss.

Rotation Drill

Drill Summary: Athletes progress from a quarter turn, to a half turn, to a 360 degree turn, to a 450 degree turn in this drill progression. In all four turns, the proper technique includes beginning in a balanced position with weight evenly distributed over both legs. Next, turn the left leg and have it lead the turn before transferring balance onto it. As the athlete starts to turn, their left side should be locked in and their body should move as a unit.

Keys to the Drill:

1) Balance.
2) Chest up.
3) Shoulders level.
4) Move as a unit.

This video came from Championship Productions’ video “Mega Drills for the Discus.” View other world class Track & Field videos!