Half Kneeling Javelin Throws

Start in a half kneeling position facing the wall with your arm outstretched at shoulder level with the palm up. Allow the torso to counterrotate to a "neutral" position (glove side shoulder facing the target, not closed), and then rotate hard to the glove side. The scap should drive into retraction as the torso accelerates. Focus on your hand going from palm up, to rolling over the top of the ball into pronation.