A step-by-step guide to creating your own adjustable-weight heavy ball for training and how to use it safely.

Essential exercises designed to prepare you for throw-in training and prevent injury.

Proven techniques for building upper body strength and throw-in distance.

Learn exactly how to throw legally — and effectively. This section breaks down the key rules, common mistakes, and the technique that makes your throw-ins powerful, accurate, and match-ready. Get it right every time.

Test your knowledge and prove your skills in the final step of the course. This exam covers everything you've learned — from technique and safety to exercises and coaching tips. Score at least 90% to pass and receive your official certificate, recognising you as a Certified Long Throw Coach. It's your ticket to unlocking new coaching opportunities and standing out in the football world.