Throwing Warm Ups Figure 8’s – Figure 8 motion keeping hands inside shoulders (quick check of throwing arm and lead arm) 30s – Kneeling Figure 8 Create rhythm Keep hands inside the shoulders Front toe pointed to target slightly closed Get full extension- throwing arm outside front knee, chin over front knee 30s – Kneeling Power Position Turn body sideways Front knee pointing at target Front foot slightly closed Break – down, back and up Check ball and shoulder positions Finish over front side 30s – Standing Figure 8 Athletic stance-feet little wider than shoulder width, knees and hips flexed Create rhythm Rotate upper body Get extension over front knee Roll heel over on rear foot 30s – Standing Power position Turn body sideway Break-down-back and up Front toe slightly open Boxers 30s – Throwers shifts weight right and left (4 times)to power position then throw Keep weight inside the knees Jump Backs 30s – Thrower starts with weight on glove side leg, jumps and shift weight to throwing side leg (making sure that knee is inside the foot) throw and follow 2 steps LONG TOSS Start at 30ft gradually working backwards to farther distances (ball will be on an arch relaxed throws) Stretch - Throws of 100 ft and greater – Crow hop (relieves stress on elbow and shoulder)
Throwing Warm Ups Figure 8’s – Figure 8 motion keeping hands inside shoulders (quick check of throwing arm and lead arm) 30s – Kneeling Figure 8 Create rhythm Keep hands inside the shoulders Front toe pointed to target slightly closed Get full extension- throwing arm outside front knee, chin over front knee 30s – Kneeling Power Position Turn body sideways Front knee pointing at target Front foot slightly closed Break – down, back and up Check ball and shoulder positions Finish over front side 30s – Standing Figure 8 Athletic stance-feet little wider than shoulder width, knees and hips flexed Create rhythm Rotate upper body Get extension over front knee Roll heel over on rear foot 30s – Standing Power position Turn body sideway Break-down-back and up Front toe slightly open Boxers 30s – Throwers shifts weight right and left (4 times)to power position then throw Keep weight inside the knees Jump Backs 30s – Thrower starts with weight on glove side leg, jumps and shift weight to throwing side leg (making sure that knee is inside the foot) throw and follow 2 steps LONG TOSS Start at 30ft gradually working backwards to farther distances (ball will be on an arch relaxed throws) Stretch - Throws of 100 ft and greater – Crow hop (relieves stress on elbow and shoulder)
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