This drill stems from the supine anti-resistance exercise that we use in our pre-screening evaluation, but we can take this a step further. By adding a simulated throw or even an actual throw to this movement, the athlete can feel resistance created between the hips and torso and learn how to produce a throw from laying flat on the back! Take a look at the clip below.
Supine Anti-Resistance Throw
This is a slow and controlled movement. The object of this exercise is to feel the pelvis separate from the torso as the knees slowly lower to the ground (torso resisting that movement) AND to feel the throwing arm angle (angle between humerus and forearm) decrease, creating an efficient arm path.
Key Points to Look For
1. Look out for uncontrollable movement when lowering the knees to the ground. This will indicate a weak core and an athlete’s inability to resist rotational movement.
2. Look out for inefficient arm path and an increased angle between the humerus and forearm when bringing the arm up into external rotation.
Sets & Reps
We usually perform 2-3 sets of 10 reps.
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