THROWING
7 Minutes
After the BASERUNNING phase, have players put up their helmets, grab their gloves, and head out to right or left field area. Players need to partner up – ideally, catchers with catchers, infielders with infielders, and outfielders with outfielders (although this is not always possible). On every throw, make sure that players position the ball in their hands to throw a 4-seam fastball and that they hit their partner “in the chest”. This part of practice only needs to last approximately 7 minutes. Remember, all that needs to be accomplished at this time is to loosen up arms and create a rhythm so that players are hitting their target. They need to throw 4-seam fastballs only…no curveballs, knuckleballs, etc. Players will throw in the following progression:
1. “Wrist/elbow extensions” at 15 ft. for 1 minute
– Partners stand 15 ft. from each other. Players will toss a ball to each other by holding ball out in from to release point, pulling ball back by bending elbow up, and then extending back out toward target and snapping wrist to release ball.
2. “Ten Toes” at 30 ft. for 1 minute
– Players will toss a ball to each other with all “ten toes” facing their partner. They keep their feet stationary while playing catch at 30 ft.
3. “Step and Throw” at 45 ft. for 1 minute
– At this point, players have freedom of movement with feet and throw to each other as they would in a game situation, hitting partner in chest with a 4-seam fastball.
4. “Throw and expand” at approx. 90-120 ft.+ for 4 minutes
– Players will then complete a throw and take a step back until they are about 120 ft. or more apart from each other. This continues until players have to “skip the ball” to each other. This means the ball hits the ground one time before being caught. This is a good indication that players have reached their maximum throwing distance.
During the “throw and expand” part of the throwing sequence, players need to be required to make a good throw. To ensure this, instruct players that if there is a “bad throw” between partners (anytime the ball gets by the partner receiving the ball), both partners have to switch places sprinting to each other’s spot. Keep in mind that the player who threw the “bad throw” will have to go further because he will be retrieving the ball that missed its target.
This part of practice should be short and very concentrated. You are not intending on this being a long toss session for adding arm strength. You are merely loosening the arms and creating throwing rhythms.
Next blog: FUNDAMENTAL SKILL ROTATIONS: Phase 5 of the DPB Practice System
DIAMOND PREP BASEBALL 