Throwing Drills

Warm Up and Throwing Drills

Make sure to get your stretches down before starting (both upper and lower body), as well as listening to your body.  It has been a long break, so start slow and build your way up to help strengthen and avoid injury.

A partner is preferred but if you do not have a partner, no problem, we can make it work.  For this you will need to find a a solid wall that you can throw to, or a net that you can throw into.  Obviously the great thing about having a partner or using a wall, is that you can work on the receiving and as well.

Knee Work-  10-15 Reps Each

(1)  Dart Throws-  Left knee up, right knee down.  Bent throwing arm, secure the wrist with the non throwing hand, and use the wrist only

(2)  Elbow Toss-  Still in the same position as above, but this time we are incorporating elbow and wrist movements.  

(3)  Same position as above, but now full toss.

Stand Up Stationary Work- 10-15 Reps

(1)  Feet are stationary, toes pointed to the target.  Shoulders are both square with the target, throwing without twisting.

(2)  Stationary feet, but now turning at the hips and shoulders and throwing

QB Toss- 10-15 Reps

Throwing shoulder faces your target, toes point straight left of the target.  Slowly twist the upper half around to square with your target and make the throw.

Rocker Throws- 10-15 Reps

Glove shoulder faces your target, feet stationary, toes pointed to the right of the target.  Rock backward and forwards feeling the transition of weight.  You can pick whatever number of rock you would like to do, but do at least two backward/forward rocks before making the throw.  Front foot will remained planted but will turn, but the back leg should flow the throw.

Step and Throw- 15-20 Reps

Stepping to the target at a longer distance.  Work on starting with the rear foot stepping behind the front and transferring weight to your target.  After each throw, take a step or two back.  Again, listen to your body and go slow.  Initially, you may want to take a step back every three or five throws.

Long Toss-  10-15 Reps

Make sure to really incorporate the bottom half in their drill.  We are not worried about putting this on a line, but we don't want to throw pop flies either.  Give it a nice arc and work on building and stretching those muscles as you throw.  Your goal is to get the ball to the target.  Please pay attention to the spin of the ball and adjust accordingly.  If you have to move back in to concentrate on staying behind the ball, that's ok!