top of page

Five Feet in Two Weeks

There is a big competition coming around the corner. It’s two weeks out and you know a big gun will be competing right alongside you in the circle. What can you do? Is there any possibility of adding five feet in that short amount of time to build confidence and prepare for the big gun? Find out ONE simple trick to use and add the distance you need!

Technique Rules

The sport of throwing is entirely based around technical prowess. The more consistent you are in your movement, the more precise and calculated you are in specific positions, the faster and more “crisp” your throws will feel. As this feeling improves, so too will your distance improve. To generate a big jump in throwing results, there needs to be a distinct catalyst to bump the results of the competitive movement.

When we glance at the throw from an external perspective, we can understand that throwing is based around speed, strength, and force development. The key becomes how to USE that speed and strength to trigger a trigger for force development. It is well understood that the fastest developing force the FASTEST is the individual who will throw the longest! This is a huge determining factor in performance, it’s not just strength and speed, it is the RATE at which someone creates force.


Thrower A has a 500lb bench press. It takes Thrower A a half-second to generate 405lbs of force during the lift. Thrower B only can bench press 440lbs but Thrower B takes a quarter of a second to generate 405lbs of force. Thrower B has a faster rate of force development and can reach top-end quicker than Thrower A and will likely have a longer throw!

Ok...Cool, WTF Can I do to Increase Rate of Force Development?

Time for practical application that will spark a crazy result in your nervous system. Whether you are throwing a shot or discus, grab a heavy implement and take it to the throwing circle with your typical implements. Start off the session by taking 12-15 throws with the heavy implement. The key is during these throws, focus on TECHNIQUE.

The heavy implement will help you feel positions you have not felt before. Not only will it slightly slow down your throw, but the neural feedback will also be more powerful from the implement because it will be heavier than normal. This will enable your nervous system to react slightly quicker relative to the throw! These feelings will help improve proprioception during the throw and execution of movement.

The next step is to drop down to the competitive implement. Meaning you will use the implement you use while competing. When you drop down in training, take three to five throws as “transition” throws. These throws will be used to help you transition to the different feelings the lighter shot will provide. During these throws, try to REMEMBER the feelings from the heavy implement! This is the big key behind the effectiveness of this secret. Find and remember the feelings of the heavy implement to carry over to greater performance.


After the transition throws are executed, now it’s time to play. Get the competitive shot, find your internal mantra and motivation, and start to build toward a monster training throw. The next 8-10 throws should be taking a FULL TILT, full intensity! The key is to keep the intensity very high WITH technical execution. Hold solid positions and have minimal levels of fouling. If the non-dominant leg is out of the circle, that’s ok but otherwise, keep the movement precise and solid while the intensity is high!

Going over the session, we will start with a nice warm-up to get the body rolling. Then we will focus on 12-15 technical throws with the heavy implement. These throws will be followed up with 3-5 transition throws with the competitive implement. After the transition throws, we will take 8-10 full intensity tosses. This will create greater feeling and ultimately a bigger PR!


This training should be done for 3-5 for the next two weeks. Over those two weeks, you will be able to notice a big jump in distance and an improvement in overall feeling. Take note of when you hit those big throws in training and make sure you recognize those points in training. You can then use that feedback and information to inform you of the optimal way to warm up in competition and likely hit a PR!


"Our aim is to provide concise and concrete education and training on the throws, helping coaches and athletes learn what they need to do to succeed and become champions."

- Dane and Trevor

871 views0 comments

Recent Posts

See All


bottom of page