The Double Shuffle Throw is a great drill to feel rhythm and proper sequencing in a throw! In the clip below, I’m using a longer arm action, something that resembles pitchers or outfielders. You can also simulate a catcher or infielder throw as the elbow will then stay flexed throughout the double shuffle movement.
Double Shuffle Throws – Posterior & Anterior View – Long Arm Action
What Does the Double Shuffle Drill Help With?
1. This drill helps throwers close their hips in order to re-open them again towards the target. The hips MUST open at some point, but throwers, especially softball players, will start with their hips completely open and facing the target. There is no pelvic movement, which does not create resistance against the trunk.
2. This drill helps the trunk turn back against the hips as the lead leg is striding out. In order for resistance to be created in a throw, there must be an opposite movement between the hips and the trunk (torso). This is called separation and this is what creates velocity!
3. This drill helps the arm pattern sync up with the stride. Sequencing is a big issue in throwing where most athletes will bring the arm back to throw too early. By delaying the arm action, it allows the trunk to turn back against the hips as the hips are opening up to the target. This also means that the stride is happening. The arm should start its movement as the stride occurs BUT it shouldn’t move into scap/lat load until the lead leg is externally rotating and just about to touch the ground!
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