Page 21 - Jim Stone Book Beginner

Activities to train the throwing mechanics

T position, feet parallel, do not turn feet - in this activity,
the lower body and feet are stationary. The athlete will turn
the hips and shoulders to initiate the throwing action. I
want the athlete to "feel" the rotation and stretch of the
upper body. Emphasis is placed on the "T" position, "Yes"
position, and hip/upper body rotation.

T-position, staggered foot position - I have the athlete
locate the left toe (right-handed player) to the target. The
feet are staggered, so this will facilitate hip rotation, no
step, just rotate and throw. Emphasis on "T" and "Yes"
positions, low elbow to high elbow, weight transfer from
back foot to the front foot.

Step and throw- same as above drills, add a step with the
lead foot to the target. Emphasis placed on the hips lead
the throwing action.

T-position - shuffle step and throw. We add movement of
the lower body into the throw. Keep the upper body
mechanics the same. Focus on hip rotation leading the
upper body rotation. With back to the target, turn, rotate
the hips, step to target and throw. This allows the athlete to
feel the hip rotation into the throw.
In one motion, with back to the target, turn, rotate the hips,
Step to target, and throw. This drill allows the athlete to feel
the hip rotation into the throw.

Throw for velocity or distance - athlete will throw a ball
against the wall for velocity. The athlete can generate
speed with a running approach. Having a radar gun will add
motivation for improvement. Similar drill with the distance a
ball is thrown being measured. This drill emphasizes big
body movements, lots of rotation, and generating arm
speed into the throwing motion.