Practice.
The more you interact with things in the real world, the more you realize how much force is required to perform certain actions.
You feel the weight of the object in your hand, is it heavy or light? You gauge the distance you need to throw it, is it close or far?
Do it enough times, like if you play catch a lot or join a sports team, and you can fine-tune that skill to pinpoint accuracy. Jugglers for example.
But it’s the same as any other skill. Practice makes perfect.
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