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Positional Clinics – Throwing Clinic


  • Warm-up and stretches
    • Before starting a throwing routine, it is important to make sure that blood is flowing to your muscles
      • Warm-up jog, power skips, sprints
    • Stretches
      • Lat/tricep
      • Forearm/wrist
      • Rotator cuff
      • Torso
  • Important things to remember
    • Throwing involves the entire body:  head, arms, torso, hips and legs
    • In order to develop accuracy and velocity, it is critical to practice throwing as often as possible
    • Physical differences lead to differences in throwing form (e.g., arm slot)
    • Game situation (e.g., speed of runner or placement/pace of hit) will dictate whether “appropriate throwing form” can be used
  • Rotation
    • Goal:  a 6 o’clock to 12 o’clock rotation
    • Use a four-seam grip
      • Practice finding the correct grip in your glove
    • Keep fingers “behind” the ball through release
    • Downward snap with the wrist on the release
    • IMPORTANT:  always follow through and never stop your motion upon release of the ball


DRILL #1:  Cross-legged drill, isolating arm action and wrist snap


  • Proper arm motion
    • Throwing elbow should remain at the height of, or above, the throwing shoulder
    • Take the ball back in an oval/circular motion, being careful not to bring the arm behind the back
    • Glove-side shoulder should point at the target, and eyes should remain on the target throughout the motion
      • Discuss pointing glove-side elbow at the target
    • As the ball is brought back, keep fingers in front of the ball and extend the arm backwards (“taking the ball off the shelf”)
    • Forward motion should start with the torso, with the throwing arm following
      • Glove should tuck into the chest to create torque and balance
      • Throwing arm should reach for glove-side leg (i.e., follow-through), with throwing-side shoulder pointing towards the target


DRILL #2:  One-knee throw, with throwing-arm knee on the ground, focusing on upper-body mechanics


  • Lower body
    • Key to developing velocity on the throw
    • Step towards target with glove-hand foot, with toes pointing towards the target
    • Body should be perpendicular to the target before beginning the torso/arm motion
    • Front leg should be bent at the knee, and torso should be relatively perpendicular to the ground, with center of gravity above the front thigh
    • Throwing leg should come forward as the thrower completes his torso/arm motion


DRILL #3:  Standing throws, focusing on generating velocity with legs


  • Throwing in motion
    • Infield throws
      • When taking the throwing arm back, use more of an oval motion
      • Two-step motion to create momentum towards the target
    • Outfield throws
      • When taking the throwing arm back, use more of a circular motion
      • Crow-hop motion to create momentum towards the target
    • In each case, the thrower’s body should “follow” the throw (otherwise, the thrower is not creating maximum momentum on the throw)


DRILL #4:  Infield throws and outfield throws, working on footwork and following the ball