Throws
Book a free first sessionWhich throws do you coach?
Shot put, discus and javelin.
Who is it for?
Athletes 12 and over. Throwers need to be strong, quick and mobile, and we build all three.
Once a week won't cut it. Positions need repeating, strength takes time, and mobility needs regular work.
How do you keep young throwers safe?
Most elbow injuries in young javelin throwers come from technique, like a dropped elbow at the throw. So technique comes before distance, in every throw.
- Light first. New throwers start with light balls and foam javelins, then move up to the real thing.
- We count throws. Every session has a limit. Sore arm? We stop.
- Strength and mobility every session. Shoulders, hips and core. That's what carries the power from the legs into the throw.
What does a session look like?
- Warm up. Bands and mobility for the shoulders, hips and back.
- Standing throws. Just the finish of the throw, so they learn a strong position at release.
- Drills. Adding the movement in pieces. The glide or spin for shot and discus, the run up steps for javelin.
- Full throws. Putting it all together at competition effort.
When do they train?
Checking the timetable...
How do you coach?
- Every session has a job. Athletes know what they are working on before they start, and we check it after. Turning up is not the same as training.
- Speed comes first. Every event on the track and in the field is faster with better sprinting. So every group sprints.
- Strength protects them. Running, jumping and throwing put big forces through the body. Strength work, built up slowly, is what stops those forces turning into injuries.
- We plan in blocks. Usually three weeks building, then an easier week so the body can catch up. Newer athletes build steadily. Experienced athletes get sharper blocks aimed at the meets that matter.
- Recovery is training. Sleep, food and water are where the work turns into results. A tired athlete does not get fitter, they get hurt.
- Race day is practised too. Athletes build a plan for competition day. When to arrive, how to warm up, what to do between rounds, and what to do when something goes wrong.
- Nerves are normal. Every athlete feels them, Olympians included. We teach athletes to notice the nerves and still do their job.
How do we start?
Book a free first session. Come along, meet the coaches, and see how we train.
Book a free first sessionAges, prices and how we keep athletes safe are on the Training page.