PARENTEDGEAll track & field plans →
Track & Field · Throws · Ages 13-15

Track & Field Throws Practice Plan for 13 to 15 Year Olds

At 13 to 15, throws training becomes the discipline's home half: STANDING throw craft (the put's full sequence polished: legs, hips, block, press), SPECIAL STRENGTH (the med-ball menu at real intent, plus the general strength that throws convert), and the measured battery logged like lifts. Moving technique (the glide, the spin, discus rhythm) gets its guardrails stated: introduced by coaches in circles, refined at home only as rehearsed patterns.

This is a 75-minute session with med-ball, a shot if owned (school weight), chalk, and safe grass. The teenage throws truth for the wall: the event rewards the most explosive athlete in the circle, and explosive is built year-round at home while technique is polished in season with coaches. The battery's chalk line is the explosive being banked.

Practice Plan

Field Workout: The Discipline's Home Half

Standing craft polished, special strength banked at full intent, and technique guarded for coaches and circles. The most explosive athlete wins; build that one here.

Warmup · 15 minutes

Thrower's Ramp

Duration15 minEquipmentmed-ball

Jog, dynamic trunk work, skips, three stuck broad jumps, three easy chest blasts, three half-effort slings per side. The engine ramps through its own patterns.

Coaching Cue

Cue: "Warm the exact violence you're about to use."

Block 1: Special Strength · 25 minutes

The Med-Ball Menu

Duration13 minEquipmentmed-ball, chalk

Max-intent staples with full rests, distances chalked: four chest blasts, four overhead backs, four slings per side, three put-presses per side. The menu IS throws power training: whole-body, rotational, measured. The chalk's march is the offseason's scoreboard.

Coaching Cue

Cue: "Every rep a personal firework. The chalk keeps score."

Jump-Throw Pairs

Duration12 minEquipmentmed-ball

The conversion superset: a stuck broad jump immediately followed by an overhead back (three pairs), then a lateral bound pair into slings (two per side). Pairing jumps with throws teaches the body they are the same violence, which is the discipline's open secret.

Coaching Cue

Cue: "Jump, then throw the same explosion. One currency, two purchases."

Block 2: Standing Craft · 25 minutes

The Full Standing Put

Duration13 minEquipmentshot or ball, chalk

The sequence polished: side-facing, legs driving, hips turning, the LEFT side blocking (the non-throwing side posting up so power transfers), the press finishing high. Six puts at building effort, best chalked, the block graded (mushy blocks leak everything). Event-side emphasis arrives now; the off side keeps two reps for symmetry.

Coaching Cue

Cue: "Drive, turn, BLOCK, press. The block turns motion into distance."

Rehearsed Patterns Only

Duration12 minEquipmentshot or ball

The guarded introduction: IF a coach has taught the glide, four dry-run rehearsals (no throw) plus two easy gliding puts; otherwise four extra standing puts with the block featured. Moving technique belongs to circles and coaches; the home version rehearses only what is already owned. Stated plainly, honored always.

Coaching Cue

Cue: "Rehearse what's taught, master what's yours. The circle teaches the rest."

Finish · 10 minutes

The Battery and the Wall

Duration10 minEquipmenteverything, the log

The quarterly battery when due (blast, back, slings, puts: bests of the day otherwise), logged and dated. The general-strength note read aloud: squats-and-hinges with qualified guidance are the throws' other home. One final overhead back as the ceremonial firework, roared, retrieved, done.

Coaching Cue

Cue: "Bank the battery, then one last firework for the sky."

What to watch today: the block. Teenage standing throws leak their power through a mushy front side: the non-throwing half collapsing instead of posting, distance dying quietly. The graded picture is a front side that ARRIVES and STOPS so the throw whips past it. When distances plateau, audit the block first: the engine is usually fine; the wall is missing.

This plan was written for every 13 to 15 year old. ParentEdge writes one for yours.

Built around their game, their goals, and what they’re working on.

See what a personalized one looks like →Try it →
Common questions

How much technique work belongs at home for teenage throwers?

Standing throws and rehearsed patterns only: the full standing sequence (drive, turn, block, press) polishes perfectly on grass, while moving technique (glide, spin, discus) is circle-and-coach work refined at home only as dry rehearsal of what is already taught. The home hours build the explosive athlete; the circle spends it.

What is the block and why does it matter so much?

The non-throwing side posting firm at release so the body's momentum transfers into the implement instead of leaking forward: the difference between motion and distance. It is the most coachable standing-throw element and the most common teenage leak: a firm block routinely adds feet overnight.

Should teenage throwers lift weights?

With qualified guidance, emphatically: throws convert general strength (squats, hinges, presses) into distance more directly than almost any event, and the teenage window builds it best. The division stays clean: the gym builds the horsepower, the med-ball menu shapes it rotational, the circle aims it.

Throws plans for other ages
Ages 11-12
More track & field plans for ages 13-15
SprintingDistance RunningJumping
All track & field practice plansParentEdge for track & field