How to Get a Longer
Throw-In in Football
The proven method used by 800+ players to add 10+ yards to their throw-in in 2 weeks.
A long throw-in is one of the most underused weapons in football. Most players never work on it. Most coaches never train it. Yet a player who can launch the ball from the touchline into the six-yard box changes the game completely.
The good news is that throw-in distance is trainable. Unlike height or pace, it responds directly to the right training. Follow these steps and you will add serious distance — fast.
5 Ways to Get a Longer Throw-In
Use Your Whole Body
Most players throw with their arms only. A powerful throw-in starts from the ground up — legs drive the power, core transfers it, arms and wrists deliver it. Arch your back on the way back and drive forward from the hips. Without full body involvement you're leaving most of your distance on the table.
Master the Wrist Snap
The wrist snap is the single most important part of a long throw-in and the most undertrained. It's the final flick of both wrists as the ball leaves your hands that generates the last burst of power and sets the trajectory. Train it in isolation — hold the ball with arms extended and snap your wrists forward repeatedly. Do this daily and the improvement is rapid.
Get Your Grip Right
Create a W shape with your hands behind the ball — thumbs almost touching at the back. Not too wide, not too close. Where you position your hands also affects flight — hands underneath the ball creates backspin which works against distance. Hands behind the ball drives it forward.
Use a Controlled Run-Up
A good run-up adds momentum that transfers directly into the throw. But too fast or badly timed and it kills the power rather than adding to it. The ideal run-up is controlled and rhythmic — your plant foot should hit the ground at exactly the moment you begin the throwing motion. For a longer throw use a longer run-up. For a short possession throw, keep it short or skip it entirely.
Train With a Heavy Ball
This is the fastest way to add distance. Fill a standard football with water to create 5kg of resistance and train with it regularly. The heavy ball forces your muscles to work harder in the exact throwing movement — switch back to a standard ball and it feels effortless. The ball bounces back off a wall so you can do continuous reps without a partner. Same size and feel as a match ball means everything transfers directly into your game.
"A complete amateur. After just one session — 10 yards added."
Sportswriter Sam Dean had never trained a throw-in in his life. After one session using the Long Throw Coach heavy ball system, he added 10 yards. That's what the right training does — even for a beginner.
How Long Does It Take?
Most players see noticeable improvement within two weeks of training twice a week. The gains come quickly at first because throw-in specific muscles are almost always completely untrained — there's a lot of untapped potential to unlock.
2x
Per week
2wks
To results
10yds
Added
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