This is a segmented South African drill, a drill used in the discus. This is the last drill in the progression of moving to a full throw. This drill teaches the athlete the importance of the shift out of the back of the circle, moving on to a South African discus drill. The athlete shifts their center of mass from right to left, then resets keeping a wide right leg, while actively turning the right foot in the middle maintaining proper balance and posture.

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