One-Knee Throws

Goal

Isolate the throwing arm from the lower body.

Equipment needed

• Glove
• Partner
• Baseballs

Setup

Throwing-arm side knee on the ground, opposite knee up. Partner 30–40 ft away.

Instructions

1. 1From one knee, throw to your partner.
2. 2Focus on getting to the top of the W (elbow at shoulder height) before release.
3. 3Glove pulls to chest as the throwing hand finishes.
4. 420 throws. Cleaner than the last 20.

Coaching cues

• Top of the W
• Glove to chest
• Throw through the target

Common mistakes

• Short-arming — elbow drops below shoulder.
• Throwing across the body.

Why it works

Most throwing problems are upper-half problems hidden by the legs. Take the legs out and the truth shows. Once the upper half is grooved, add the lower back in.

Progression

Switch to two knees — both knees on the ground, throw with even less help from the lower body.

Regression

Stand up but keep arms-only focus.