Discus throwing is one of the most technical events in track and field, yet many athletes and coaches overlook one subtle but powerful concept that can transform performance: the high point. Today, I want to break down this under-discussed technique, explain why it matters, and show you how to apply it in your own training to unleash your full throwing potential.
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| The Hidden Secret of Elite Discus Throwing |
The Hidden Secret of Elite Discus Throwing: Mastering the High Point
Before diving into advanced techniques, let’s revisit the fundamentals. The standard discus throwing circle has a diameter of 2.5 meters. Within this limited space, the thrower’s objective is to accelerate the discus as rapidly and efficiently as possible, all while hitting precise technical positions.
To throw far, the athlete must reach the front of the circle with maximum speed and optimal body alignment, then finish the throw explosively. Many throwers know this conceptually, but the challenge is bridging the gap between theory and flawless execution.
The Foundation: The Starting Stance and Initial Movement
It all begins with the stance. A common mistake is starting too narrow or too wide, which disrupts balance and fluidity. The ideal position is slightly wider than shoulder-width—stable yet comfortable. Here, it helps to observe athletes in other sports: look at how a basketball player prepares for a jump shot or how a baseball batter sets up to swing. Comfort and readiness are key.
As the throw begins, the athlete rotates out of the back of the circle, opening their hips slightly beyond 90 degrees. The right leg sweeps wide forward, driving the motion toward the front of the circle. This sweeping action is crucial—it generates momentum and sets up the timing for the high point.
Introducing the High Point: A Lost Art Revived
The concept of the high point is not new, yet it remains underutilized. Legendary American thrower Jay Sylvester—famously the first to surpass 70 meters—advocated a deliberate, elongated right leg sweep that set up an optimal high point. I learned this approach directly through my work with Nick Oranus, who trained under Sylvester himself.
So what is the high point? It refers to the peak of the discus path during the throw. How you position and time this high point affects everything that follows: the low point, the angle of release, and ultimately, the flight of the discus.
Two Styles of High Points: Which Is Best?
There are variations in how throwers apply this idea. For example, John Powell, another old-school giant, favored an upward release, emphasizing a narrow, knee-in sweep and an almost passive placement of the discus at the peak.
In my coaching, I don’t fully subscribe to forcing the hip to throw up aggressively. Instead, I prefer what I call a semi-passive method—where the arm extends naturally through strong scapular retraction. When the scapula (shoulder blade) retracts effectively, it lengthens the lever of the throwing arm, creating more whip and helping to hit the high point smoothly.
From Theory to Reality: Case Study with Alex Rose
This theory is not just academic—it works in the real world. Take Alex Rose, who threw over 70 meters using these principles. With Alex, we’ve focused on triggering a consistent high point, which has helped him rise to the elite level globally.
Sylvester’s traditional approach places the high point slightly down the left sector line, leading to a lower point before release. Ideally, the discus should be slightly angled downward on release to maximize lift and carry.
Adjustments for Female Throwers
There’s an interesting twist when it comes to women’s discus. Because the women’s implement is lighter relative to modern strength levels, some coaches believe it might even be too light. For many elite women, the standard 1kg discus doesn’t fully challenge their power potential.
Top women like Yaimé Pérez often catch their high point directly in line with the sector, thanks in part to greater shoulder mobility compared to most male throwers. When teaching female athletes, I emphasize a slight drop of the left shoulder during the sweep, combined with a wrap position. This subtle shoulder drop elevates the right hand naturally, helping the thrower maintain the correct angle through the release.
Timing and Adaptability: Finding What Works for You
One key lesson is that no two throwers are identical. Even Alex, when working on catching the high point earlier along the right sector line, found he actually hits it slightly later—more toward the midline or left sector.
Experimentation is critical. Subtle changes in the timing and height of the wrap position can unlock better speed and balance. For example, when Alex experimented with a lower wrap, he found he could move faster through the circle, maintain balance, and stay connected to the left leg through the finish.
Should Everyone Use a High Point?
Some top throwers don’t have a clearly visible high point. Sam Mattis is an interesting example—his technique sometimes compensates by creating a natural lean instead, which affects his middle position and timing. But overall, understanding and deliberately training the high point can correct those subtle flaws and help deliver a cleaner, more efficient throw.
The Bottom Line: Scapular Control and Footwork Matter
Ultimately, mastering the high point is about syncing body awareness and mechanics. Start with solid footwork—your base must be repeatable and stable. Then train your scapular control, understanding how retraction and wrap positions interact with your hip movement.
When these parts align, the high point becomes a natural part of your technique, not something forced or awkward. Done well, it improves release angle, discus flight, and—most importantly—distance.
Put This Secret Into Practice
This year, I challenge you to test this secret in your training. Experiment with your high point: shift it earlier, adjust your wrap, dial in your scapular action, and feel how it transforms your throw.
If you’d like structured guidance, check out our Peak Strike app. We’ve built throws-specific programs that combine strength, technique, and periodization, so you can master skills like the high point and consistently throw farther.
Remember: a small technical tweak can unlock meters of distance. Start experimenting today—find your high point, refine it, and go drop some bombs!