Reverse Throws

Start in a half-kneeling position with your throwing-side knee on the ground and your back facing the wall. Start with your throwing arm extended in front of you, simulating a ball release position when pitching. Quickly throw your elbow back into a “cocked” position even with your shoulder line, fully retracting your scapula. Fluidly continue the motion by quickly externally rotating your shoulder, opening your chest, and releasing the ball toward a target behind your head. In your finish position your throwing arm should be fully extended with your palm facing upward.