Throwing Drill: Top 5 Drills to Add into YOUR Throwing Program (Baseball)
Five essential drills that should be part of every player's throwing development program. Comprehensive approach to building arm strength and accuracy.
Instructions
Drill 1: Flat Ground Bullpens - Regular throwing sessions at game distance focusing on mechanics and accuracy. 20-30 throws with intent. Drill 2: Long Toss - Progressive distance throwing building arm strength. Start at 60 feet, work out to maximum comfortable distance, return back in. Drill 3: Quick Hands - Rapid catch and throw drills improving transfer time and hand quickness. Work in sets of 10-15 reps. Drill 4: Weighted Ball Program - Use underload (lighter) and overload (heavier) balls to develop velocity. Strict protocol required. Drill 5: Band Work - Resistance band exercises for rotator cuff strength and arm care. Pre and post-throwing. Integrate all five into weekly throwing program. 2-3 throwing days with rest days between.
Coaching Points
- Complete throwing program includes multiple training elements
- Consistency over time produces results - no shortcuts
- Each drill serves specific purpose in overall development
- Recovery days are as important as throwing days
- Proper mechanics must be maintained in all drills
- Track metrics: distance, accuracy, velocity to monitor progress
- Adjust program based on season - off-season vs. in-season
At a Glance
- baseballs
- targets
- cones
- resistance bands
Quick Actions
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