THROWING DRILLS
This throwing drill is used for warm ups and is done in a series. It allows the players to focus on the mechanics of proper throwing techniques, using certain isolation drills.
Have the players sit Indian sytle starting approximately 10 – 12 yards from their partner. By throwing in this position, the players isolate the upper body motion, using the glove hand for proper shoulder rotation. To help emphasize proper follow through, the players should follow through with their throwing arm elbow outside of their knee, as if picking a blade of grass. (this can also be done in the kneeling position with both knees on the ground, bodies square to their partners.) Now have the players proceed to the one knee position, stride leg in front pointing towards their partners. The players should move back to approximately 15 – 20 yards. This focuses on upper body mechanics and accuracy. Again, the players should follow through with their throwing elbows outside their knee with a bend in the waist.
Now have the players repeat the process only from a standing position. Again, emphasize using the glove hand to point at the target as well as proper follow through. (throwing wrist should brush the outside of the knee).
The next element of the series should be done beginning in the crane position. That is, with their stride leg raised in the air (knee bent), their glove hand pointing at their target, their throwing hand in the launch position (ball outside of the ear). Players should hold in this position for 2 – 3 seconds before releasing the ball. To ensure the proper follow through, the players should then take a full step towards their partner after releasing the throw. This helps the players to focus on properly using their glove hand for emphasis on shoulder hip and knee rotation. While partners are working their Crane position, the receivers set up in the straddle position. When the throw comes in they perform sweep tags. This allows the receivers to train as well as the throwers.
The next element of the series is the Quick Throw. Players work on framing and quick release. Players throw without hesitation for approximately 1 – 1.5 minutes straight.
The last element in the series is throwing for distance. Once the series has been completed continue to have players back up until they are able to make accurate, strong throws DIRECTLY to the receiver. No lob throws. This allows for arm strengthening.
