Today I wanted to get you a quick strategy tip for competition.

A few tips back, I talked about prepping for meet…

…but it’s also important to understand how to compete at the meet.

For most young throwers, setting up at meets is something they often do incorrectly.

Last week, at the invite I was at, one of my new throwers warmed-up, took her first 3 throws, and made the final. She then got in the ring and took an additional 3 warm-up throws between the prelims and finals.


Well, the other girls were doing it, but they shouldn’t have either.

If she had been in a flight prior to the last flight before finals, then warming up again would make more sense because she would have been cooled off and been waiting to throw for 30 minutes or more.

However, in this case, her spacing between prelims and finals was close. Taking 2-3 throws between prelims and finals just isn’t what you want your throwers to do; not even a stand throw!

Now you might be asking yourself why I allowed it?

Unfortunately I didn’t catch it in time…

…I had just walked away towards the boy discus to start working with my other throwers.

When I saw it, I told her, “You just got done throwing, you don’t need additional throws when you just got done throwing, plus you’ve been here for 7 hours.”

(That was more or less what was said)

As a rule,
I coach throwers to do turns and air throws between prelims and finals.

I usually have my guys go into the ring with a towel and do an air throw—if the ring is open between prelims and finals, just to keep rhythm in checkbut not to waste energy by taking throws that they need for competition…

…or worse, they leave their big throws in the warm-up!

At this meet, I saw plenty of kids taking 3, 4, even 5 more throws between prelims and finals. BIG MISTAKE.

If you are a thrower or coach, don’t let that mistake happen. You’re leaving results on the table.

You need all the energy you can for big throws in the comp.

My throwers always generally understand this, but I make it clear nonetheless.

Remember, practice what you are gonna do…

… 6 throws for the money.

Not 3 throws, 6 more warm ups… then 3 more???

Do the math, that’s 12 throws…. You get 6 throws to hit it.

In between competition throws, throwers can sit if they like or do 30-60 second targeted foam rolling, but then they need to get ready.

4-5 throws before they are up, just to go through their throw and work their rhythm.

We did this last week with Dante and Tyson.

(See my Instagram for their throws // IG: aretethrowsnation)

My advanced throwers never feel the need to take additional warm-ups. They should be conserving their energy for the comp, not leaving their best throws in the warm-up.

Today’s takeaway is this:

During meet time:


1. Good pre comp warm-up

2. Plan to be ready in 4-5 throws or less.

3. In the shot: usually 1-2 stand (gotta get the hand warmed up)

4. Please no overhead throws.

– For rotational throwers a wheel, then to fulls
– For gliders a glide wheel, then to full glide

5. No additional throws between prelims and finals.

Just do full throws movements.


1. Good pre comp warm-up

2. Warm-ups 1 stand, 1 wheel, then to full. 4-5 throws

3. And if you know you are only getting 1 throw, make it a full throw. (Many of my guys in the past just did it that way, And that’s how I used to do it)

4. Just do full throws movements and walk throughs between comp throws Don’t sit around!

Seems simple, but I get this question a lot and cringe at virtually every meet I go to because I see kids warming up too much before the comp, and often again between prelims and finals.

Don’t waste your energy. Save that for when it matters.

Time to compete like a beast!

– Coach Johnson