Double support phase 1.
For the junior athlete or new starter, standing in the very back of the circle can be a daunting concept. From an introductory standpoint, the “2 big steps” idea introduces the athlete to a comfortable and simple way to find “their feet” in the circle. As the thrower progresses along the learning curve, they will soon notice that every centimeter of the circle needs to be utilised and as such “default” to standing as close as possible to the rim in the circle at the 12 o’clock position. (this will become clearer later)
Considerations for the double support phase:
- Standing with feet shoulder width apart at the 12 o’clock position
- Offset blocking foot to secure balance (beginner level – see ken’t tip below for deeper understanding)
- Bend the knee of blocking leg to shift weight predominantly to the 9 oclock side of the circle.
- Lift the heel of the blocking side to expose the ball of the foot for an easier turn
- After a smooth and relaxed wind up, turn the blocking side foot, hip and armpit in a virtical line towards the 9 o’clock side of the circle
“How many times do we see athletes struggling to find balance in the back of the circle? If we lose balance during the first turn, you will never get it back. Here is a tip I have used to help troubleshoot this issue and allow athletes to gain confidence and stability as they progress along their learning pathway in the discus” – Ken
Quick recap of the double support phase 1
- Keep you feet shoulder width apart
- Wind up relaxed with your weight shifted to the blocking side
- Turn your feet towards the 9 o’clock side of the circle in a balanced alignment between the toe, hip and armpit
- Don’t rush. Let the throw build from the ground up!