Discus Mobility

Discus places the greatest emphasis on rotation through the hips and upper back while the athlete remains balanced over the feet.

• Hip 90/90 rotations — Develop the hip rotation used during entry and turning.

• Cossack or lateral-lunge shifts — Mobilise the hips, groin and ankles from side to side.

• Adductor rock-backs — Open the inner thighs for wider throwing positions.

• Deep-squat shifts — Develop ankle and hip mobility while the athlete transfers weight.

• Open-book rotations — Improve upper-back rotation while keeping the pelvis controlled.

• Thread the needle — Encourages rotation through the upper back.

• Twisting runner’s lunge — Combines hip opening with thoracic rotation.

• Standing trunk rotations — Prepare the body dynamically for turning.

• Pectoral doorway stretch — Opens the chest for a relaxed, wide arm position.

• Cross-body shoulder stretch — Mobilises the back of the shoulder.