Arete Throws Nation

Emma Gibbs threw a new discus PR of 121’4” (36.99m) at the USATF Regional Meet, bringing her total improvement to 20+ feet this season.

Emma is one of our hardest-working athletes, and it’s been exciting to watch her continue breaking through barriers. The work she’s put in on her technique and consistency is paying off.

With one meet left this season, she’s looking to finish on another big throw.

This simple challenge drill will instantly show you why the block side matters when throwering.

When you pull your block side behind you, you lose power and give away valuable feet in the throw. When you keep the block side stopped in front, you’ll immediately feel stronger and transfer more energy through the implement.

Coach demonstrates the difference so athletes can actually feel why a firm block creates bigger throws.

Try it with a teammate and let us know which position feels more powerful.

William B aka “Kansas Joe” hit a massive 2-foot PR at Nike Nationals, throwing 65’1.5”. Even more impressive, he had three throws over his previous PR of 63’7”, showing this wasn’t a one-time big throw, but a new level of consistency.

This season alone, William improved 8 feet, going from 57 feet to 65 feet. Over the past two years, he’s added an incredible 23 feet, starting his sophomore season at 42 feet and finishing his junior year at 65 feet.

What’s even more impressive is that all of his coaching has been online through our METHOD program. William has trusted the process, put in the work, and the results continue to speak for themselves.

Weston Ott came up big at Nike Nationals, throwing 66’5”(20.12) in the Championship section to cap off an outstanding season. 💥
Weston has been one of our METHOD members for the past two years, putting in consistent work through our online coaching program while continuing to develop with his coach in Indiana.
It’s been exciting to watch his growth year after year, and this performance is another example of what consistency and trust in the process can produce.

Caleb Nold closes out his junior season in a big way at Nike Nationals. Caleb launched a massive PR of 59’7” (18.19), improving his best by over 2 feet.

That brings his total improvement on the season to 9+ feet in the shot put.

The hard work, consistency, and dedication have paid off all season long, and there’s no better way to finish a junior year than with a huge PR on one of the biggest stages.

The entry sets up your entire throw. Entry is screwed up and won’t throw far in Discusnor ShotnPut.

Coach breaks down how to properly hinge out of the back and why keeping everything level is so important. One of the biggest mistakes athletes make is trying to create high and low points by dropping the hips, tilting the shoulders, or getting out of position.

The best throwers don’t force movement. They stay balanced and let the positions create the movement naturally.

When you hinge correctly and keep the body level, you stay on balance, move more efficiently, and set yourself up for bigger throws.

The 360 drill is one of the best drills for teaching throwers how to get on top of the rotating leg in Shot Put and Discus💥

Many athletes struggle because they want to cut around the corner coming out of the back instead of getting on top and moving around the leg. When that happens, balance is lost and the throw slows down.

The beauty of the 360 drill is that it gives instant feedback. If you’re not on top of the leg, you simply won’t keep rotating.

One of the most overlooked fundamentals in throwing is foot position. 👣💥

A lot of younger athletes never learn how to properly get into a heel-toe position. When you don’t land heel-toe at the finish, you can end up blocked off, stuck in what many coaches call “the bucket,” and unable to transfer power through the throw.

In this video, Coach breaks down why heel-toe matters and what happens when athletes miss it. Whether you’re doing a full throw or a stand throw, maintaining a strong heel-toe position helps you stay balanced, keep the hips moving, and create a cleaner finish.

Separation starts in the wind-up. 💥

One of the biggest mistakes athletes make in both the shot put and discus is moving the hips too early during the wind-up. When the hips turn with the shoulders, you never create true separation, and that means you’re giving up distance before the throw even starts.

By keeping the hips locked in Pillar 1, you allow the shoulders to turn against the lower body and build the tension needed for a powerful throw.

Separation starts in the wind-up. 💥

One of the biggest mistakes athletes make in both the shot put and discus is moving the hips too early during the wind-up. When the hips turn with the shoulders, you never create true separation, and that means you’re giving up distance before the throw even starts.

By keeping the hips locked in Pillar 1, you allow the shoulders to turn against the lower body and build the tension needed for a powerful throw.

How you hold the discus matters more than most athletes realize. 💥

One of the most overlooked fundamentals in throwing is the grip. The way the discus sits in your hand affects everything from balance and separation to the release.

A lot of younger athletes struggle because they’re never taught how the discus should actually be carried. Here, Coach breaks down the L-shape grip, a simple and effective way to teach athletes how to properly position the discus in their hand.

No two hands are exactly the same, but this gives athletes a universal starting point that helps create better control and consistency throughout the throw.