There is almost too much information that we need to use and balance to make practice effective. Practices need to include a warm up which covers stretching, foam rolling, dynamic stretching, and prehab exercises. You then need to practice your event which should cover all the highly technical aspects including: balance, speed, levels, angles, etc. Of course no thrower can go without lifting. You will need a cycle designed to prevent: Plateaus, boredom, exhaustion, etc. Also, how can you go without additional conditioning work-outs such as: Kettlebells, medicine balls, hurdle drills, etc. There's so much that goes into a program that it can be overwhelming.

Most of the time we are so overloaded with what we want to include, we don't realize it's humans which have to do all this work. It would be easy to create a 5-6 hour practice that covers everything mentioned. Question is, how would the person doing them be able to survive them, especially if they are students.

While training is a science, how it's put together is more of an art. All of these areas need to be incorporated, but it should not be overwhelming for the athletes. If they are doing warm up related drills, I will will allow up to 30 minutes. Otherwise, I try to keep my warm ups between 10-15 minutes. I limit lifting to 4 lifts which cover the basics of push and pull. I like to keep the lifting under an hour. Conditioning can get intense with the amount of exercises people include, so I try to limit it to 4 and make it take no longer than 30 minutes. With everything included, my guys are spending about 2 hours outside the circle. In essence, most of it can be done whenever they have free time.

Boil the complexity down to what needs to be done. Spend more time rotating through exercises, rather than trying to do everything all at once. This will be easier on the athlete and allow them to focus on throwing (Which is the goal anyways).