1. Take a video: Film yourself throwing from the direct back of the circle.

2. Send us the video: Email the video to throwsuniversity@gmail.com (.mp4 or .mov format).

3. Wait 1-3 days: Your coach will email you back your technical analysis as soon as they are able.

Technical analysis are typically 1-2 minutes in length. Your coach will break down errors in the throw and offer cues, positions, and drills to improve. Check out this example:

Our coaches are available daily for questions about your throws, training, or meet preparation. Feel free to ask a question, send a video for quick feedback, or share your progress. Please allow us 24 hours to respond. Direct message @throwsuniversity on Instagram for all daily communication.

Throws training (All Plans)

• Up to 5 days a week of throwing (depending on time of year)

• Throws specific warm up

• Drills (provided from specific technical analysis recommendations)

• What type of throws to take (Video examples included)

• What weighted implement to throw (Implement weight guide included)

• How many throws to take

• Space to record throw distance

• Example day of throws training:

Weightroom lift (Silver and Gold Plans Only)

• Up to 5 days a week of lifting (depending on time of year)

• Reps, sets, and cues for each lift

• Video links for all exercises

• Olympic lifts (to improve explosiveness, strength, and coordination)

• Core strength lifts (to develop maximal power output)

• Hypertrophy exercises (to increase size and muscle mass)

• Accessories and mobility (to prevent injury and strengthen joints for a long throwing career)

• Specific strength exercises (to bridge weightroom strength and throwing strength)

• Example day of lifting:

Team training: This is the training plan that our onsite throwers follow every week. All throwers receive the same training that is dialed in to the specific time of year to prep for the indoor and outdoor track seasons.

Individualized training: After consulting with your coaching on your specific needs, your coach will build a customized throw and lift program each month for you. This will combine aspects of the seasonal team program while addressing your specific strength and technique weaknesses.

Yes, you can start training anytime!

Your training plan is labeled for what training you should be doing every week. Even if you miss some weeks, just perform the training for the current week, starting with Day 1 and you will be good to go.

Our Bronze and Silver plans are only for shot put and discus and do not include hammer or javelin training specifically. If you would like coaching for hammer or javelin, sign up for the Gold plan for a customized training plan, or check out our ready-made programs.

Elite Hammer Strength Program

Elite Javelin Strength Program

We have a 30-day money back guarantee. If you are not satisfied with the service within the first 30 days of purchasing, we will refund your payment and end your coaching immediately.

Otherwise your plan can be canceled at anytime and you will receive coaching through the end of the period that was paid for.

For additional questions please email throwsuniversity@gmail.com.