Throw drills — by age group
Footwork, stand-throw, full-throw, medicine ball, and lifting accessory drills for shot put, discus, javelin, and hammer athletes.
Throws drilling is layered, and the layers look different from the rest of track. Footwork drills first, with no implement. Stand-throws second — release work without the entry. Full throws third. Medicine ball work and lifting accessory work run alongside the throwing program every week. Athletes who skip the order — usually because they want to throw full attempts at full effort — never produce repeatable distance.
How to use this library
Find your event below. Footwork drills are the most underdone work at every level — the thrower who can move the feet correctly at low speed throws further when the implement gets added. Stand-throws isolate the release and let athletes feel the angles and the finish without the variability of the full ring entry. Full throws layer those isolated skills back together.
Each drill page covers the demo, the developmental notes for the age, the coaching points, and the most common mistakes. Medicine ball work is its own track — rotational throws, overhead throws, and chest passes that bridge the gap between weight-room strength and ring release velocity. Lifting accessory work is included because in throws, the weight room and the ring are two halves of the same program, not separate concerns.