IF THERE ARE LONG GAPS BETWEEN THROWS

Long delays are common in major competitions, particularly when there is a large field, qualification group or interruption. The aim is to stay physically warm, mentally calm and ready to perform—without wasting energy.

Stay Warm

  • Put your tracksuit back on as soon as possible.

  • Stay sheltered from cold, rain or strong sun.

  • Avoid sitting on cold or wet ground.

Keep Moving

  • Gently move your shoulders, elbows, upper back and hips.

  • Take short walks rather than remaining seated.

  • Keep movements light—you are staying ready, not repeating the whole warm-up.

Stay Calm

  • Slow your breathing and relax your shoulders.

  • Concentrate on one throw at a time.

  • Remember that some nerves are normal at an important competition.

Reset After Each Throw

  • Take one useful lesson from the attempt, then let it go.

  • Do not repeatedly replay a mistake.

  • Return to the same routine after both good and disappointing throws.

Rehearse Your Next Throw

Picture a confident, controlled attempt:

  • Your approach, glide or turn

  • A strong throwing position

  • A balanced release and recovery

Use one simple cue from your coach instead of trying to correct everything at once.

Manage Distractions

  • Talk to a teammate, coach or supporter if you begin overthinking.

  • Stay aware of the competition without comparing every result.

  • Make sure you can still hear officials and announcements.

Hydrate and Fuel

  • Sip your usual drink regularly rather than taking a large amount at once.

  • Choose familiar, light snacks and avoid experimenting on competition day.

  • Follow your normal transplant-team, medication and nutrition plan.

Check Your Equipment

  • Keep your shoes, warm clothing, towel and drink together.

  • Check that any permitted throwing equipment is ready.

  • Keep clothing dry and have an extra layer available if possible.

Watch the Competition Order

  • Know who throws immediately before you.

  • Listen for changes, delays or announcements from officials.

  • Tell a teammate or coach if you briefly need to leave the competition area.

Begin Preparing Early

When the athlete three or four places ahead is called:

  • Remove extra layers gradually.

  • Begin the dynamic drills your coach has shown you.

  • Finish with one or two confident practice movements—enough to feel ready, not tired.

Enjoy the Moment

  • You have trained and earned your place at this competition.

  • Support the other athletes and accept their encouragement.

  • Be proud of what taking part represents, whatever the final result.