Lead Arm Weighted Throws reinforces an athlete to stay back within their rear hip before moving forward to ball release. The weight held in the glove hand creates a weight shift towards their rear hip while they stride out towards the target. Lead arm weighted throws can first be performed without a ball and then progress to releasing the ball.
No Glove Tuck & Proper Thoracic Extension
This drill also creates proper thoracic extension because there is no forced “glove tuck” involved, a throwing cue that has been used for many years. The body will move towards the glove during a throw. There is no need to actively pull the glove in. Actively pulling the glove towards the body decreases thoracic extension and minimizes the ability for the trunk to turn back against the hips, which is what creates resistance in a throw!
Using this drill, the lead arm will simply open up as the stride is taking place. The lead arm will end up on the outside part of the lead hip. There is no forced movement, allowing the trunk to properly turn back against the hips and allowing maximum thoracic extension to take place.
The Drill
The drill is simple. Hold a 5lb or 10lb dumbbell in the non-throwing hand. Simulate a throw without any release of a ball. You will feel obligated to stay back longer in order to balance the weight from the lead arm. It will feel awkward and unbalanced if you drift forward or shift the weight to your front leg too soon.
After performing a few reps without a ball, go ahead and add a ball and actually throw into a net or if you have a partner, throw to your partner. We usually perform 1-2 low intensity sets of 25-50 throws with and without a ball. Depending on how much the athlete drifts forward or shifts too early to the front leg, we may start with this drill earlier on in their throwing progression.
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