How to Practice Throwing - Elite Thrower's Practice Structure

For the last four years, I have had the privilege to train alongside multiple-time Olympians, World Champions, and NCAA Champions.

From my time training with them, I've learned the two key differences between their practices and the most common high school practices:

1. Preparedness

Before these elite-level throwers stepped into their throwing circles, they knew exactly what their goal was for the day.

Whether it was writing in a traditional college-ruled notebook or in a Google Sheet (you'll find this section in the free workout you downloaded), each one of them would write down one specific goal they aimed to accomplish in that day's practice.

These goals could be based on technique or distances.

Here are some great examples of technique goals:

a. Feel yourself push off your left foot out of the back (Rotational Technique).

b. Sit the hips back before kicking to the toeboard (Glide Technique).

These are examples of distance-based goals:

a. Have 6 throws at or above 50 feet (for a thrower with a 55-foot PR).

b. Set a cone at the distance it would take your next meet's final, and throw past it three times (find last year's meet result to find what the distance would be)

2. Focus

Very rarely would you find an elite thrower chit-chatting between throws, unless it was with their coach. Normally, after the throw, these Olympians would either be reviewing their throw's video on their phone or mentally visualizing what they wanted their next throw to feel like.

You wouldn't find these throwers talking about what they would be making for dinner or when they would be hopping on the game that night; casual conversation could wait until after practice.

After you write down your one goal for the session, that should be where all your attention goes. Only by hitting your smaller daily goals will you be able to work towards your larger-scale achievements.

How to Use These Tips

The best time to have planted a tree would have been 10 years ago, but we can't go into the past. So, the second best time is TODAY.

Take these tips into your next practice and build these two consistent habits.

Once you've hit these goals on a daily basis, your bigger goals will be closer in reach than you think.

Conclusion

If you're looking for more help, feel free to check out our free week trial of our programming. We lay out exactly what you'll need to do in order to hit your throwing goals.

You'll have access to my personal phone number where you can send me your throwing videos for critique and ask any questions you may have!

Click the link below to check it out!

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P.S. Free trials are risk-free and can be canceled directly from your email confirmation or by messaging us with the contact information below!

Mason Woods

Throwify

Mason@throwify.com