Volume 4, No. 9 - December 2009
Backwards Progression Drills
Philosophy: There is a lot of discussion concerning the development of the throwing arms of today’s youth. Pitch counts have been established in the Little League program to help alleviate this problem. The goal of our pitching and pitching drills section is to help coaches develop proper throwing mechanics and to improve arm strength.
- Start practice and pre-game sessions with a light run to get blood flowing
- Follow proper stretching procedures
- Arm conditioning via arm circles – good warm-up activity
- Practice – conduct more of the resistance training drills
- Pre-game – use specific drills designed to loosen up the arm/shoulder
- Begin any all throwing only after the arm is properly warm-up/stretched
- Use long toss with the thrower stepping behind the lead leg to keep the shoulders closed to develop arm strength
Backwards Progression Drills – Drill #1
- Begin with thrower flat on his back
- Throwing arm extended above the head
- Sit up to throw (work on strengthening core)
- Turn the directional side toward the receiver emphasize “staying behind the ball” with the throwers hips turning out and the shoulders staying back…chest is closed to the catcher as long as possible.
- Partners are about 15 feet apart
- Elbow is bent in the launch.
- Throw to a two handed target and concentrate on hitting the target. (Throw strikes)