MIKE PELLETBETTER THROWSBuild the athlete. Refine the throw.

Better Throws resources

Drills with
a purpose.

A practical library for teaching positions, rhythm, sequencing, and control. Each drill includes a reason to use it, simple coaching cues, and a suggested dose.

01

Shot Put

Build the power position and release before adding speed across the circle.

Beginner · foundational

Standing Throw Series

Teach ground pressure, hip-before-shoulder sequencing, a firm block, and a balanced finish.

  1. Establish a stable power position with both feet grounded.
  2. Turn the throwing-side foot, knee, and hip before opening the shoulder.
  3. Finish through the shot, then hold the landing for two seconds.
Coach cue

Ground first. Hip before shoulder. Finish against the block.

Suggested dose

2–3 sets of 4–6 controlled, high-quality throws.

Read the full article
Beginner · movement rehearsal

No-Implement Power-Position Rehearsal

Learn the order of the lower body, trunk, and throwing arm without the distraction of an implement.

  1. Set the feet in the athlete’s power position.
  2. Turn the throwing-side foot, knee, and hip while keeping the upper body closed briefly.
  3. Meet a firm non-throwing side and freeze the balanced finish.
Coach cue

Move from the ground up. Stay long. Own the finish.

Suggested dose

2 sets of 6 slow rehearsals before standing throws.

Beginner · sequencing

Step-Back Standing Throw

Add a small amount of movement while preserving the same lower-body sequence used in the standing throw.

  1. Begin facing the sector with the shot secured at the neck.
  2. Step the throwing-side foot back into a balanced power position.
  3. Turn from the ground up, meet the block, and finish under control.
Coach cue

Step into position. Turn the hip. Finish tall.

Suggested dose

2 sets of 4–6 throws after the standing series.

Developing · glide footwork

Glide-to-Power Freeze

Teach the athlete to travel across the circle and arrive in an organized power position before adding the release.

  1. Begin in a compact glide start with the back facing the sector.
  2. Unseat the hips and drive across the circle without lifting the torso early.
  3. Land in the power position, freeze for two seconds, and check balance before resetting.
Coach cue

Hips move first. Stay low. Land ready to throw.

Suggested dose

3 sets of 4 controlled repetitions without releasing the shot.

Read the full article
Developing · rotational footwork

Half-Turn to Power Position

Connect rotational movement to a balanced power position without rushing the upper body.

  1. Start near the middle of the circle with the shoulders relaxed and closed.
  2. Turn on the ball of the throwing-side foot while sweeping the opposite leg into the front half.
  3. Land with the shot back, pause in the power position, and confirm balance.
Coach cue

Turn under the body. Sweep low. Arrive closed.

Suggested dose

2–3 sets of 4 rehearsals before adding a controlled release.

02

Discus

Develop a long orbit, lower-body lead, and balanced release before chasing speed.

Beginner · foundational

Discus Standing Throw

Connect the discus orbit to hip lead, a firm block, and a complete release.

  1. Begin in a wide, balanced stance with the throwing arm long.
  2. Sweep the discus back while keeping the shoulders level.
  3. Turn the hips first, meet the block, and finish tall through the release.
Coach cue

Long arm. Hips lead. Finish tall.

Suggested dose

2–3 sets of 4–5 throws with full recovery between reps.

Developing · connection drill

Step-In to Power Position

Connect forward movement to an organized power position without rushing the upper body.

  1. Start outside the back of the circle in a controlled athletic stance.
  2. Step and turn into the power position with the discus trailing behind the hip.
  3. Stabilize the block side, release, and finish under control.
Coach cue

Move first. Arrive balanced. Let the discus follow.

Suggested dose

2 sets of 4 rehearsals, then 4–6 throws.

Beginner · release

Discus Bowling Drill

Teach a clean release from the index finger while keeping the hand behind the discus.

  1. Hold the discus with the fingers spread naturally along the rim.
  2. Swing the arm forward close to the ground with the hand behind the implement.
  3. Roll the discus on its edge toward a clear target and watch for a clean, stable path.
Coach cue

Hand behind. Long arm. Index finger finishes.

Suggested dose

2 sets of 6–8 rolls before throwing.

Read the full article
Developing · entry

Back-of-Circle Entry to Balance

Organize the opening of the full throw and teach balance over the turning leg.

  1. Begin at the back of the circle with a wide base and the discus long.
  2. Turn the left knee and foot for a right-handed thrower while keeping the upper body patient.
  3. Sweep the right leg around, move to the middle, and stop in a balanced single-support position.
Coach cue

Turn the knee. Sweep wide. Balance before speed.

Suggested dose

3 sets of 4 entries without a release; reverse directions for left-handed throwers.

Beginner · discus path

Orbit Rehearsal

Develop a long, repeatable discus path without bending the throwing arm or lifting the shoulder.

  1. Stand tall with the discus supported in the throwing hand.
  2. Sweep the implement back with a long arm and level shoulders.
  3. Trace the intended orbit slowly, then return to the start without releasing.
Coach cue

Long and relaxed. Level shoulders. Let the discus travel.

Suggested dose

2 sets of 6 slow rehearsals before standing throws.

03

Hammer & Weight

Rehearse rhythm, orbit, and footwork safely before increasing implement speed.

Beginner · rhythm

Winds to Entry

Create a consistent orbit and feel the transition from the winds into the first turn.

  1. Set a stable posture with relaxed shoulders and long arms.
  2. Guide two controlled winds around a steady head and trunk.
  3. Enter the first turn smoothly, then stop without releasing the implement.
Coach cue

Long arms. Calm head. Smooth into the turn.

Suggested dose

4–6 supervised repetitions with a light implement.

Beginner · footwork

Walking Turn Rehearsal

Practice balanced heel-toe turning and continuous movement without an implement.

  1. Begin tall with the arms extended in front.
  2. Rehearse a slow heel-toe turn while keeping the knees soft.
  3. Continue into the next turn without jumping or losing posture.
Coach cue

Turn under control. Stay centered. Keep moving.

Suggested dose

2–3 passes of 3–4 connected turns in each direction.

Read the full article
Beginner · balance

Line Turns Without an Implement

Teach centered turns, heel-toe footwork, and continuous rhythm along a straight reference line.

  1. Stand over a painted or taped line with soft knees and the arms extended.
  2. Complete one controlled heel-toe turn while keeping the hips level.
  3. Continue down the line without jumping, crossing the feet, or drifting sideways.
Coach cue

Stay centered. Turn smoothly. Finish each step in balance.

Suggested dose

3 passes of 3–5 turns without an implement.

Developing · connection

One-Turn Throw

Connect the entry, one balanced turn, and release before progressing to multiple turns.

  1. Use a light implement and begin with controlled winds.
  2. Enter one turn while keeping the arms long and the implement moving continuously.
  3. Set both feet, accelerate through the finish, and release into a clear sector.
Coach cue

Smooth entry. Long radius. Accelerate through the finish.

Suggested dose

2–3 sets of 3–4 supervised throws with full recovery.

04

Javelin

Build carry, withdrawal, approach rhythm, and a stable block before increasing run-up speed.

Beginner · positioning

Carry-and-Draw Rehearsal

Teach a relaxed carry and smooth withdrawal while keeping the javelin aligned with the direction of the throw.

  1. Walk with the javelin carried above the shoulder and the grip relaxed.
  2. Draw the throwing hand back smoothly while keeping the tip controlled.
  3. Pause with the chest turned and the throwing arm long before returning to the carry.
Coach cue

Relax the grip. Control the tip. Draw smoothly.

Suggested dose

2–3 passes of 5 controlled withdrawals without throwing.

Beginner · approach rhythm

Cross-Step Rhythm Without a Release

Learn the cross-step pattern and maintain posture before adding a throw.

  1. Begin with a walking approach and the throwing arm already withdrawn.
  2. Complete two controlled cross steps while keeping the shoulders turned.
  3. Plant the front foot, stop in balance, and check that the throwing hand remains back.
Coach cue

Tall posture. Quiet upper body. Arrive ready to block.

Suggested dose

3 passes of 4–6 cross steps without releasing an implement.

Developing · short approach

Three-Step Javelin Throw

Connect approach rhythm, the impulse step, front-side block, and release at manageable speed.

  1. Begin with the javelin withdrawn and use a controlled three-step rhythm.
  2. Drive into the final crossover while keeping the throwing hand back.
  3. Plant the front leg, bring the chest through, and release over a stable block.
Coach cue

Hand back. Plant first. Throw over the block.

Suggested dose

2–3 sets of 3–5 throws at controlled approach speed.

Train safely

Technique develops best in the right environment.

Youth athletes should perform drills under qualified adult supervision. Use an appropriate throwing area, inspect equipment before use, keep the sector clear, and stop immediately if pain, dizziness, or unusual discomfort occurs.

Need a drill selected for you?

Turn the right drill into the next improvement.

A drill only works when it addresses the athlete’s actual priority. Request coaching for an athlete-specific assessment and a clear progression.