These are a series of drills for warm-ups and allow the players to focus on the “mechanics” of proper throwing techniques, using certain isolation drills.
1) Indian style: Have the players start approximately 10-12 yards from their partners sitting Indian style. 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 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.
2) One Knee: 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 bend in the waist.
3.) Standing: Players put all three together and begin throwing from the 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).
4) Crane: Players begin 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 ear), players hold in this position for 2-3 seconds before releasing the ball. To ensure proper follow through, the players then take one full step towards their partner after releasing the throw. This helps the players focus on properly using their glove hand for emphasis on shoulder hip and knee rotation. For right-handed players, the left shoulder, hip and knee point at their target and when they are done, their right shoulder hip and knee should be pointing at their target.
5) Quick throw: Players work on framing and quick release. Players catch and throw without hesitation for approximately 1-1.5 minutes straight.
6) Tags: While partners are working their “Crane” positioning, 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.
7) Throwing for distance: Once the series has gone through, continue to have the players back up until they are able to make accurate, strong throws DIRECTLY to the receiver. No lob throws. This allows arm strengthening.
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