Throwing Smarter, Throwing Farther

Learn Elite Discus Throw Technique

Smart Progression

A proven 3 step approach to progressing through the entire discus throw – so you can absorb and master each aspect at your own pace.

all-in-one system

Everything you need to achieve higher performance. From essential technique and cutting edge drills to training techniques used by olympic throwers.

rapid learning design

Experience a smarter way to learn. Lessons designed to rapidly convert your knowledge into increased performance.

discus on the cover of discus throw instructional course

throwing smarter, throwing farther

A Proven Step-by-Step Approach to Progressing Through the Entire Throw

Is it possible to:

  • Increase an athlete’s PR by 30 feet in one season? 
  • Train your eyes and ears to identify the main distance killers after watching a single throw?
  • Maximize your coaching and training sessions by adhering to 3 fundamental concepts?

Absolutely, and much more. This is not just another discus instructional video.

“Throwing Smarter, Throwing Farther” is a turbocharged approach to learning and coaching elite discus technique. The system and methodologies shared are the result of 29 years of throws coaching, 54 conference champions, 33 All American performances, 2 national champions and 2 USA Olympic team qualifiers.

Gain unprecedented access to Brian Bedard’s proven methodology for success as the head track and field coach at Colorado State University. Experience demonstrations from world class throwers Casey Malone and Russ Winger and hear the stories behind their struggles and triumphs on their journey to becoming champions.

From beginning track and field coaches to elite throwers, this training series will redefine your understanding of the discus throw and provide practical tips and drills that have been battle-tested and proven to produce incredible results.

Genres: Track and Field, Discus Throw

Duration: 2 hours 55 minutes

Lessons: 40

Discus coach Brian Bedard headshot

Brian Bedard

Instructor

Brian Bedard knows how to spot potential and build champions from the ground up. Considered by many to be the country’s leading expert on the discus and throwing events, he’s turned walk-ons into All-Americans. It’s a reputation that he earned and established over 31 years.

In 1988 he joined the CSU coaching staff as the throwing events coach and officially enrolled in the “school of hard knocks.” Through trial and error he began to develop a coaching system that would lay the foundation for numerous conference titles, NCAA champions and Olympic qualifiers. Along the way he developed a system to handle the complexity of coaching all the throws events and successfully juggle the highly technical and distinct disciplines.

Course Details

Technique

A turbocharged approach to learning and coaching elite discus throw technique.

The discus throw is one of the most technically demanding and misunderstood sports there is. Trying to learn the vast number of technical elements and piecing them all together can be extremely challenging and often leads to “information overload.”

But it doesn’t have to be that way. The coaching and training system that Brian Bedard has developed over the past 31 years is the most comprehensive and straightforward approach to learning and mastering each stage of the throw.

From day 1 you’ll be able implement key technical elements to improve distance and continually build your expertise as you progress through the course.

Check out this recent post to get a feel for the type of information in this course and learn more about the discus standing throw.

Drills

Everything revolves around increased performance in the ring.

Every drill, plyometric exercise and weight lifting session should convert directly to improving the throw. When learning technique it’s critical to implement drills that reinforce the proper biomechanics and coordination necessary to make them second nature. 

You’ll learn drills in the ring that are designed to train the muscles and nervous system to hit key positions. Drills outside of the ring, specific to throwing, that develop power, speed and injury prevention. You’ll also get detailed insight into one of the most successful strength training programs in the country so you can learn how to balance time in the weight room with throwing for maximum performance.

Coaching and Athlete Insight

Learn the lessons of a lifetime from a coach and athletes who have been where you are.

Coaching Insight: Go deeper into the technique and develop a true understanding of how it all fits together. These lessons provide additional insight on discus technique and the methodology taught throughout the course. They also cover often overlooked training topics such as developing the mental side of throwing, what Coach Bedard looks for when evaluating an athlete, over-coaching and more.

Athlete Insight: Get an athletes perspective on learning drills and technique from Olympian Casey Malone (NCAA champion, 2 time Olympian, PR of 68.49m/224-8ft) and Russ Winger (All-American, 2013 USA discus runner-up, PR 66.04m/216.6ft). They share their challenges and lessons learned after competing in the sport at the highest level.

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Throwing Smarter, Throwing Farther

Lesson Plan

01

Course Introduction: A Great Throw

What makes a great throw? Former Olympian Casey Malone and 6 time All-American Russ Winger provide some insight on chasing the perfect throw.

02

Introduction to the System

In this chapter Coach Bedard introduces his proven system for coaching and throwing far as well as an overview of what to expect throughout this training series.

03

How to Hold the Discus

How you hold the discus has a huge impact on how far you can throw. This chapter demonstrates the proper way to hold the discus for maximum distance.

04

The Power Position

The power position is the first phase of the throw and a critical component to develop before moving on to other phases.

05

Power Position - Athlete Insight

Olympian Casey Malone shares his experience from an athlete’s perspective on developing a solid standing throw and how to use your legs to generate power.

06

Power Position - Coach Insight

A recap on the power position and coaching insight on training athletes to work the discus over a long path. Also, coach covers how you know when to progress athletes to the next phase of the throw.

07

The Pivot Turn - Part 1

A technical breakdown of the pivot turn – creating separation with the upper and lower body, continuous right foot turning and proper positioning.

08

The Pivot Turn - Part 2

Coach Bedard and Casey Malone demonstrate the technical concepts of the pivot turn introduced in chapter 7.

09

The Pivot Turn - Athlete Insight

Casey Malone talks about his struggles with the power position and how he was able to overcome them.

10

Pivot Turn - Coach Insight

A discussion of the importance of the pivot turn and how it sets a mindset for being patient with the upper body and holding tension to produce power.

11

The Full Throw - Part 1

A technical breakdown of the full throw starting with entry mechanics and how to properly move off the back.

12

The Full Throw - Part 2

Coach Bedard and Casey Malone build on the technical model of the full throw presented in chapter 11 through demonstrations. Helpful practice drills are also provided.

13

The Full Throw - Part 3

The final section covering the full throw. Technical concepts are discussed and demonstrated such as shin angle, how to avoid landing tall in the middle and finishing to the right to produce big power.

14

The Full Throw - Athlete Insight

Casey Malone shares his perspective on the full throw.

15

The Full Throw - Coach Insight

Coach Bedard provides insight on developing an athlete’s full throw, highlighting entry mechanics and the orbit of the discus.

16

The Reverse

A technical breakdown of how to properly perform the reverse at the end of the throw.

17

Troubleshooting the Pivot Turn

This section is focused on training the coach’s eye to spot common errors with the pivot turn and how to fix them.

18

Troubleshooting the Full Throw

This section is focused on training the coach’s eye to spot common errors with the full throw and how to fix them.

19

School of Hard Knocks and Absolutes

Coach Bedard discusses his progression of learning through the school of hard knocks and why the technical absolutes discussed throughout the video course are so critical.

20

Watching an Athlete for the First Time

Coach Bedard talks about what he looks for when he is watching athletes for the first time and provides tips for spotting errors in the throw.

21

Over-Coaching and When to be Quiet

A discussion about the dangers of over-coaching and knowing when to be quiet.

22

Training the Mental Side of Throwing

Working with athletes on the mental side of throwing as well as the importance of hard work.

23

Consistency and Focus

Russ Winger talks about the importance of consistency and focus with regards to training and throwing. He also provides insight on getting feedback from coaches from an athletes perspective.

24

Overcoming Plateaus

Casey Malone shares his own experiences with plateaus and how he was able to overcome them.

25

How to Train Successfully

Russ Winger talks about his approach to practicing and cues as well as tips on how to train successfully.

26

Best Advice

Casey Malone shares the best advice he has for throwers to be successful in their college career.

27

Forming a Champion - Part 1

In order to be a champion an athlete must hit certain positions during the throw. This video is about manually adjusting athletes so they can feel proper positions and begin to build the neuromuscular connections required for good technique.

28

Forming a Champion - Part 2

In order to be a champion an athlete must hit certain positions during the throw. This video is about manually adjusting athletes so they can feel proper positions and begin to build the neuromuscular connections required for good technique.

29

Off Season Training/ Dynamic Hurdles - Part 1

Coach Bedard discusses the importance of off season training on injury prevention and performance. Several dynamic hurdle drills for throwers are introduced and demonstrated.

30

Off Season Training/ Dynamic Hurdles - Part 2

More advanced hurdle drills are introduced for maximizing hip mobility, strengthening the core and preventing the all to common hip and groin injuries associated with the discus throw.

31

Medicine Ball Plyometrics

Develop the explosive power and sequencing required to throw far with these cutting edge plyometric drills that incorporate the use of a medicine ball.

32

Medicine Ball for Discus - Part 1

Part one explores medball exercises designed to build strength, coordination and explosive power that will directly translate into improved discus performance. From there we dive into the technical portion where medball drills mirror those that are performed while throwing the discus in the power position.

33

Medicine Ball for Discus - Part 2

Building on the previous lesson, Medball for Discus Part 2 introduces movement and focuses on drills using the pivot turn as well as the full throw to help further build core strength while teaching discipline with the upper body and maximizing power generated from the legs and hips. Incorporating these drills into your practice routine is one of the fastest ways to improve your throwing

34

Strength Training Introduction

Nick Longo, Strength and Conditioning Coach at Colorado State University introduces the fundamental concepts of training for power, strength and injury prevention for throwing.

35

Olympic Lifts

Developing explosive power is paramount to throwing far. Olympic lifts, when performed properly, will dramatically increase an athletes power and stability in the ring. Coach Longo breaks down the elements of the olympic lifts and demonstrates essential technique.

36

The Squat

A ‘bread and butter’ lift in CSU’s strength training arsenal – in addition to being one of the best lifts to increase strength, power and stability, squats have been proven to have a positive influence on athletes physiology through the natural increase of growth hormone and testosterone. This creates an environment where the body is open to gains in strength and size. Coach Longo demonstrates proper technique that will keep athletes free of injury while maximizing their effectiveness.

37

Bench Press

The bench press is one of the most common lifts performed, however, it is also perhaps the lift that is most often performed incorrectly. In order to realize the most from this lift an athlete needs to understand how to engage the maximum amount of muscle while protecting the shoulders. Coach Longo provides the essentials on how to properly perform the Bench Press in order to lift the greatest amount of weight while preventing injury.

38

Dumbbell Power Step-Up

In throwing, power is generated from the hips at very specific depths. In order for strength to translate into throwing we need to replicate the movements and speed performed in the ring. This is where the Dumbbell Power Step-Up comes into play. By setting up the correct hip depth and combining it with a resisted explosive movement we can further enhance our power in the ring.

39

Strength Training for Throwing - Program Design - Part 1

Everything we do in the weight room needs to have a direct translation and support what we do in the ring. This is especially true when it comes to strength training. Coach Bedard and Coach Longo do a deep dive into the philosophy behind CSU’s program. Discussing topics such as how often their athletes lift weights, what the program looks like during different times of the year, peaking for specific meets, balancing strength training with throwing, tips for high school coaches, challenges they face, avoiding overtraining and adapting to individual athletes needs. Some amazing insight into one of the country’s top strength training programs for throwers.

40

Strength Training for Throwing - Program Design - Part 2

Part 2 of a behind the scenes look into CSU’s strength training program.

Issues/Suggestions

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