BASEBALL DEVELOPMENT

Jr. Lancers Daily Throwing Program

General Tips

  • Thoroughly stretch your whole body before and after you throw

  • Try to complete at least 6-10 of these throw types every time you warm-up

  • Always stop throwing if painful

  • Always follow your throw, let your momentum carry you towards the target

  • Always lock your eyes on your target throughout your throwing motion

  • Use varying grips (4-seam, 2-seam, Change-up) and arm angles during the warm up

  • Every throw needs to be done correctly every time to truly get better

  • Create backspin off your finger tips - Backspin equals strikes

  • Create shoulder-hip separation - Should-hip separation equals efficient throw power

  • Mix in Driveline weighted baseballs and plyocare balls (if properly trained on how to use) - we have both in plentiful supply at the Castle

Wrist Flicks.MOV
Free Throws.mov

1. Wrist Flicks

Set-Up

  • On a knee

    • RHP has right knee on ground, LHP has left knee on the ground

  • Chest is facing your target

  • 3-5' from partner/target

Process

  • With no glove, hold onto your throwing wrist, raise your throwing hand above your head and out in front of your body

  • Moving only your wrist and fingers, pull the ball back and flick it to your partner/target

Purpose / Emphasis

  • Make sure your elbow is even with or higher than your shoulder level

  • Create backspin by letting the ball roll off your fingertips evenly

2. Free Throws

Set-Up

  • On a knee

    • RHP has right knee on ground, LHP has left knee on the ground

  • Chest is facing your target

  • 5-7' from partner/target

Process

  • Use your glove as a perch for your throwing elbow, raise your throwing hand above your head and out in front of your body

  • Moving only your elbow, wrist and fingers, pull the ball back and flip it to your partner/target

Purpose / Emphasis

  • Make sure your elbow is even with or higher than your shoulder level

  • Create backspin by letting the ball roll off your fingertips evenly

3. T-Position (Kneeling)

Set-Up

  • On a knee

    • RHP has right knee on ground, LHP has left knee on the ground

  • Chest is facing your target

  • 8-10' from partner/target

Process

  • Hold the ball in your glove out front of your chest

  • In one motion, separate the ball from the glove while turning shoulders

  • Proceed to "T-Position" with front elbow or glove pointed at the target and the ball raised behind your stance

  • Throw ball

Purpose / Emphasis

  • Learn proper "T-Position" or load position

  • Bring your chest towards your glove - do not swing your glove


4. T-Position (Standing)

Set-Up

  • Stand with your toes pointed towards your target (Wind Up Position)

  • Chest is facing your target

  • Feet should be shoulder width apart

  • 8-10' from partner/target

Process

  • Hold the ball in your glove out front of your chest

  • In one motion, separate the ball from the glove while turning shoulders

  • Proceed to "T-Position" with front elbow or glove pointed at the target and the ball raised behind your stance

  • Throw ball

  • Follow your throw by taking a step or two towards your partner/target

Purpose / Emphasis

  • Learn proper "T-Position" or load position

  • Bring your chest towards your glove - do not swing your glove

5. Rock and Fire / Rocker Throws

Set-Up

  • Stand with hip line and shoulder line aimed at the target (Stretch Position)

  • Feet should be a bit wider than your shoulders

  • 15-20' from partner/target

Process

  • Rock your weight from back-to-front-to-back foot before separating glove and ball and throwing

  • Alternative: Hop from back-to-front-to back foot before throwing

Purpose / Emphasis

  • Proper weight transfer and use of lower body

  • Athletic footwork

6. Drop-step Throws

Set-Up

  • Stand with back to your partner/target

  • Define push foot

    • RHP: Right foot

    • LHP: Left foot

  • 35-40' from partner/target

Process

  • Take a small drop step with your push foot, make sure you gain some ground

  • Rotate towards target to throw the ball

  • Similar to a righthand pitcher making a pick-off throw to 1B

Purpose / Emphasis

  • Proper weight transfer and use of lower body

  • Overemphasis over shoulder and hip rotation to promote shoulder/hip separation and throw power


7. Haders from the Stretch

Set-Up

  • Stand with hip line and shoulder line aimed at the target (Stretch Position)

  • Feet should be a bit wider than your shoulders

  • 35-40' from partner/target

Process

  • Take 3 equal steps with your kick foot on an curved path until your kick foot is perpendicular to, and in front of, your push off foot

    • Kick foot will make a 90 degree rotation backwards

    • 1st Step: 30 degrees, 2nd Step: 60 degrees, 3rd Step: 90 degrees

  • Lift the lead leg like during a pitch, redirect momentum towards partner/target, and throw the ball

Purpose / Emphasis

  • Just like Josh Hader, we want good hip and leg load during our pitch

8. Walking Windups

Set-Up

  • Stand your toes pointed towards your target (Wind Up Position)

  • Chest is facing your target

  • Feet should be shoulder width apart

  • 55-60' from partner/target

Process

  • Establish a throwing lane and take 3 steps off the glove side

  • Walk towards the throwing lane at an up-tempo pace

  • Lift the lead leg like during a pitch, redirect momentum towards the partner/target, and throw the ball

Purpose / Emphasis

  • Proper weight transfer and use of lower body

  • Athletic footwork

9. Infield Throw / Shuffle Throw

Set-Up

  • Stand with hip line and shoulder line aimed at the target (Stretch Position)

  • Feet should be a bit wider than your shoulders

  • Distance from partner/target

    • U7-U10: 60-65', U11-12: 75-80', U13 and Above: 90-95'

Process

  • Shuffle step or drop step towards the target

  • Deliver a strong throw

Purpose / Emphasis

  • Athletic footwork

  • Build momentum to the target for a strong and accurate throw

  • Follow the throw

10. Backpedal, Turn and Throw

Set-Up

  • Stand with back to your partner/target

  • Define push foot

    • RHP: Right foot

    • LHP: Left foot

  • Distance from partner/target

    • U7-U10: 75-80', U11-12: 90-100', U13 and Above: 120-150'

Process

  • Stay low and athletic, backpedal 3 steps before redirecting momentum towards the partner/target, and throwing the ball

  • Last step before turn should be a drop step with the push foot

Purpose / Emphasis

  • Proper weight transfer and use of lower body

  • Overemphasis over shoulder and hip rotation to promote shoulder/hip separation and throw power

  • Athletic footwork

11. Outfield Throw / Crow-hop

Set-Up

  • Stand facing your partner/target

  • Be in an athletic position as if catching a fly ball

  • Distance from partner/target

    • U7-U10: 75-80', U11-12: 90-100', U13 and Above: 120-150'

Process

  • Perform a crow hop by lifting the plant leg, then the lead leg high off the ground to create momentum towards the partner/target

  • Deliver a strong throw

Purpose / Emphasis

  • Proper weight transfer and use of lower body

  • Athletic footwork

  • Build momentum to the target for a strong and accurate throw

12. Quick Catch - Transfer - Throw

Set-Up

  • Stand facing your partner/target

  • 15-20' from partner/target

Process

  • Quick-paced catch-transfer-throw

  • Give target with chest facing partner

  • Receive ball with two hands and bring to chest for ball/glove separation

  • Pivot feet and execute T-Position and throw

Purpose / Emphasis

  • Athletic , quick catch / transfer / throw becomes 2nd nature