Here are a few of our favorite Youth Baseball High Level Throwing Drills that can be used in a training session, before practice and games. Athletes will actually groove patterns and strengthen their mechanics THROUGH movement using these drills and progressions.
The throwing program starts after we’ve performed our Dynamic Warm-Up and Pre-Throwing Protocol that includes Scap/Cuff/Forearm Training using different modalities. You can find all of our pre-throwing exercises, progressions and recovery work in the High Level Throwing: Baseball Edition Book.
These warm-ups help prep the body and arm for load and the demands of throwing. This is very, very important!
The Water Bottle Drill
Great way to groove Arm Pathway & Shape with less resistance than an actual throw. Preps the body, creates & reinforces quality movements through the throwing position.
Wrist Weight Throws
Great way to strengthen the posterior cuff and arm decelerators. Helps groove quality arm pathway and shape!
1/2 Kneeling Arm Behind Throws
Kneeling and 1/2 kneeling throws can serve a great purpose for teaching upper body mechanics, rotation and acceleration of the trunk, arm pathway + shape and the feel of creating tension between the Hips & Trunk!
Staggered Stance Arm Behind Throws
Same set-up, just standing. Arm behind helps create arm pathway & shape. The staggered stance base of support helps athletes feel tension between the Hips & Trunk. 50-80% RPI (Rate of Perceived Intensity).
Pivot Throws
Face sideways, turn and throw to your target. Helps create Efficient Arm Pathway, Shape & Hip to Trunk Relationship. Limits early trunk acceleration as well. 50-80% RPI (Rate of Perceived Intensity).
1/2 Kneeling Turn & Throw
Start on one knee, face away from the target. Stand up, turn & throw! This really helps the Hip to Trunk Relationship and Sequence (Timing between throwing arm against the stride). 80%+ RPI (Rate of Perceived Intensity).
Double Hop Throws
Start by balancing on your rear leg or push-off leg. Perform a double hop before striding out to make a throw. Perform these throws at 80%-100% RPI (Rate of Perceived Intensity).
Shuffle Behind Throws
Great drill to create movement into a throw and increase the intent to throw hard. A more dynamic throw that should be geared towards the end of an athlete’s throwing session.
Indoor Long Toss
We follow Jaeger Sports Long Toss Routine but sometimes you are stuck in the cage with crummy weather. Check out this article I wrote on Indoor Long Toss!
Pick up a copy of the High Level Throwing: Baseball Edition E-Book to gain FULL ACCESS to all of our throwing videos, voiceovers and progressions!
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