Body Weight Exercises to Improve your Disc Throw
Demonstrated by: Extreme Athlete, Ryan Meade
Push ups:
Any kind of push up will improve your throwing strength – the more upper body strength you have the further you will be able to throw. In addition to regular push ups; try wide or close grip, staggered, diamond or clap push ups.
- Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
- Keeping abdominals tight, lower body down as far as possible, pause, raise body back to starting position by fully extending elbows while keeping them soft to complete 1 rep
Squats
It is important to strengthen your lower body, because you initiate the power for longer throws from your legs and hips.
- Stand w/ feet shoulder distance apart, knees soft, toes pointed slightly out & abdominals tight
- Look straight ahead & squat down as far as possible keeping knees over ankles
- Exhale & straighten legs to return to starting position
- Continue until all reps are complete
Pull ups
Pull ups help to develop balance between your upper and lower body. If you can’t complete a hanging pull start with a decline or inverted pull up.
- Hang from high bar w/ wider than shoulder width overhand grip
- Exhale and pull yourself up until your eyes are above the bar
- Slowly lower yourself to starting position
- Continue until all reps are complete
Plank
Planks help to improve core stability as well as balance.
- Position body in plank position w/elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor w/ fingers spread, body in a straight line & balanced on the balls of your feet
- Hold position for as long as you can working up to 1:00, making sure body is in a straight line and neck & head are neutra