Game version
Target-throw game: two teams of two take turns throwing to a hoop or net target. Each team counts only its own hits. Keep to your usual number of throws.
One-Knee Throws
Kneel to practice a high elbow and a strong follow-through with your upper body only.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Kneel on your throwing-side knee, 5 yards from a partner.
Core: Medium. Beat your own best out of 10.
- Ages
- 7 and up
- Time
- 8 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Flag football, partner
- Level · skill
- Beginner · Throwing
The steps
How it works
- Kneel on your throwing-side knee, 5 yards from a partner.
- Lift your elbow to shoulder height.
- Throw and finish with your thumb pointing down.
- Make 20 throws, then switch knees for 10.
Coaching point
Elbow up, thumb down.
Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.
Make it fun
Play it, don't drill it
Challenge
Pick a distance: Less (close), Core (medium), More (a step back). Beat your own best out of 10.
Story
You are a quarterback hitting the open receiver in the final minute.
My best
Beat your own count
Beat your own best out of 10. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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