ok so when doing a basic throw i throw it way to high and cant catch it but i throw low i can catch with no problem but the spin dies fast. so what are some ways of throwing low but having power in the throw
A harder downward tug with your NTH should give it plenty of spin and keep it from going as high. You could even have it come straight down after it leaves the string, without an upward trajectory at all. Practice those high catches too though!