Throwing Drill: Ultimate Throwing Progression (Baseball & Softball)
Seven-drill throwing progression from knees to long toss. Build proper mechanics before adding distance and velocity.
How to Run This Drill
- Execute each drill with 8-10 quality reps before progressing to the next. Focus on technique over distance or velocity.
- Drill 1: Knee Throws - Both knees down, focus on upper body rotation and arm path.
- Drill 2: One-Knee Throws - Back knee down, add hip rotation component.
- Drill 3: Walk-Through Throws - Step and throw, emphasizing lower body engagement.
- Drill 4: Rocker Throws - Rock back then forward into throw, timing lower and upper body.
- Drill 5: Shuffle Throws - Lateral shuffle then throw, simulate game-like footwork.
- Drill 6: Crow Hop Throws - Outfield-style approach and throw for maximum power.
- Drill 7: Long Toss - Gradually increase distance while maintaining mechanics.
Coaching Points
- 8-10 quality reps at each drill
- Technique before distance or velocity
- Build from isolated to full-body motion
- Each drill adds a component
- Long toss comes last when mechanics are solid
- Great daily throwing progression
Quick Actions
At a Glance
Categories
Throwing
Focus Areas
Throwing
Age Groups
11-1213-1415-1617-1818+9-10
Players
2-30 players
Difficulty
intermediate
Equipment Needed
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