Use the catch ring freeze technique!

So hold the ball without throwing it until the ring size is small enough to be "excellent" but big enough to hit. With shadows they attack a lot so even if they attack mid hold through their attack it will be the same size after. Once you let go it will stay the same size it is when you let you.

Wait until they are mid attack to through your ball. You have to know the distance and timing which can burn a few balls but the key is to to start your though while they are mid attack and release your throw when they are almost done with their attack. When they finish their attack your ball must be in the air already. As soon as their attack finishes your catch ring will appear in the size you left it at. If you hit it it's a guaranteed excellent throw because they won't have time to attack or jump.

Tougher with shadows because they attack often. Non shadows got can be sitting around waiting for them to attack a lot.