Here are a few of our Softball Throwing Drills that can be used in a training session or before practice and games for athletes of all ages! Coaches will now be able to implement a practical and efficient progression while athletes will actually groove quality movements THROUGH the throwing sequence. No More L-Drills or Wrist Flicks!
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. This helps prep the body/arm for load and demands of throwing! Make every rep count! Don’t just neglect your throwing progressions. Prep your body to make the most difficult throw on the field!
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.
Arm Behind Throws
I’m not a huge fan of seated or kneeling throws BUT since these are constraint training drills teaching Arm Pathway, Shape & the feel of tension between the Hips & Trunk/Torso, we usually integrate these early on in an athlete’s training program OR if they have a lower extremity injury.
The base of support when sitting or kneeling is a lot more stable, so you’re taking the legs out of the equation which helps athletes focus on just the Arm Pathway, Shape & timing between your lead arm AND your throwing arm. 50-80% RPI (Rate of Perceived Intensity).
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).
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).
Reverse Rocker Throws
Start by balancing on your stride leg, facing away from the target. Rock back onto the leg that is up and perform a double hop push off to gain direction and ground towards the target. 80%+ RPI (Rate of Perceived Intensity).
If you’re interested in the Full Softball Throwing Warm-Up E-Book OR the High Level Throwing: Softball Edition E-Book, click on the links below!