Throwing Drills

by Mac Wilkins
Throwing Drills


Get on Balance!
Awesome Progression as this High School Thrower learns how to get on balance!
Getting on Balance is one of the toughest things to accomplish in the rotational throws.

This is a great example of giving the student enough information and then letting him learn from the feed back his body gives him.
Of course, you must know the position you are looking for, and this student does.
His body tells him he is not on balance and eventually he corrects to find a balanced position.
'Hitting the hands' is used as a "stopping point" for being on balance.
You need to be on balance at 9 o'clock, or when this thrower is hitting his dad's hands.
Hitting the hands keeps the thrower from turning past the balance point.


The Coach


Mac Wilkins

Olympic Champion & Former World Record Holder


Mac Wilkins is an American Olympic athlete who was once the best discus and shot put thrower in the world. 

Mac Wilkins the Coach…
In Eight Years from 2006 through 2013 Wilkins coached the throws at Concordia University, in Portland, OR. His throwers won 26 individual National Championships and earned 94 All-American honors. 

In August 2013, Wilkins left Concordia University to coach for the USATF at the US Olympic Training Center in Chula Vista California. 

He has contributed as a part time coach or consultant to the following throwers:
•2012- Krishna Poonia, India        #6 London Olympics 
•2010- Krishna Poonia, India        Commonwealth Champion, W-DT 
•2010- Jason Y   USA                 #1 US M-DT, Olympian 
•2009- Dani S, Australia              World Champion W-DT 
•2008- Stephanie T   USA            Olympic Champion W-DT 
•2008  Annie Hess, Concordia U.  Longest US College W-DT at any level in 2008,  
                                                 (3 years from 45m, 147’ to 58.69m, 192') 
•2001- Adam S   USA                 #5 World Championships 
•2000- Adam S   USA                 #5 Sydney Olympics M-DT
*1996 - Adam S   USA                  Finalist Atlanta Olympic Games
*1988 '92 '96   Ramon Jimenez Gaona    Paraguay   Olympian & Pac-10 Champion
*1976 '80        Lynne Winbigler Anderson      USA    Olympian & National Champion
Mac Wilkins the Thrower… 
Olympic Gold Medal 1976
Olympic Silver Medal 1984
Olympic 5th place 1988
Four Times World Record Holder
Eight Times US National Champion in the Discus
Ranked #1 in the World in 1976 and 1980 in the discus.
US National Champion 1977 Indoor Shot Put - 69’ 1.5”, 21.06m
At the University of Oregon he threw the javelin 78.44m, 257' 8" as a 19 year old freshman.  
As a senior he was NCAA Champion and won the first of his eight US titles.  

All Time Life Records...
Discus 70.98m 232' 10"   Shot Put 21.06m 69’ 1.5”   Javelin 78.44m 257' 4"   Hammer 63.88m 208’ 10”.

May 1, 1976, he broke the World’s Record on his first three consecutive attempts at 69.80m, 70.24m, and 70.86m.   

Ratings and Reviews (6)

Jason Slowey

Great drill!

Feb 22, 16 08:12 AM

Trecey Hoover


May 4, 16 10:39 AM


I feel a little more understanding of what was being achieved with the athlete.

Nov 1, 17 01:34 PM

SkyhawkTrack Coaches

It was an okay drill for sure. Nothing too earth shattering, but solid principle.

Dec 12, 17 09:02 PM

Scott Reid

Good entry drill.

Jan 31, 22 05:57 AM

venkat esh

full knowledge

Dec 24, 22 12:02 PM

This Course Includes

24 hours on-demand video
Streaming from mobile and TV
Lifetime access
Certificate of completion
100% money back guarantee

Course Info

Rating: (6)
Caterory: Track and Field/Discus
Bookings: 542