This lesson offers a comprehensive breakdown of the practice structure tailored for throwers, focusing on optimizing training sessions while prioritizing recovery. With heavy practice days scheduled on Monday and Wednesday, athletes engage in intense throwing sessions, fine-tuning their technique and building strength. Tuesdays and Thursdays provide a lighter workload for those needing to adjust their lifting schedule, ensuring ample recovery time. The integration of lifting sessions alongside throwing practice allows for efficient training, with varsity athletes lifting before throwing and JV athletes following a structured one-on-one session format. Emphasizing recovery, the coach advocates for practices such as yoga, stretching, and ice baths to alleviate tightness and promote overall well-being. The session concludes with insights into coordinating training cycles with football commitments and the importance of building program depth. Through this holistic approach, athletes gain valuable tools to enhance their performance while safeguarding their physical health.