Start with the phases, not the rep
Beginners learn faster when they understand discus as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Discus Throw is a sequence, phases that build on each other. This is how to learn discus from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand discus as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of discus. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own discus reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of discus? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of discus coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Hold and grip. Standing throws with light discs. Goal: release off finger.
South-side drill. Half-turn drill. Goal: balance in rotation.
Full rotation at slow speed. Goal: 1.75 turns.
Full throws at competition weight. Goal: power position consistency.
Refine release angle, block leg. Compete.
Speed up rotation, increase release velocity.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
Discus rests on first joints of fingers, hand spread. Stand at the back of the circle, feet shoulder-width.
1-2 swings to load the throwing shoulder. Builds rhythm and torque.
Body rotates 1.75 turns across the circle. Feet move heel-toe-heel pattern. Major contributor to angular momentum.
Right foot lands first (still rotating), then left foot blocks. Hip-shoulder separation maxes here. Trunk rotation velocity = 40% of release velocity.
Hips lead; shoulders unwind; arm fires last. Discus released at 32-37 deg with release velocity 20-25 m/s.
Right leg switches forward to absorb momentum.
Primary sources behind the numbers and methods on this page.
Five common questions about discus that come up in coaching.
A directory of every discus page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.