Roll-In Throws

This drill essentially adds momentum to the scap retraction throw by “rolling” into a similar position. Start a few steps away from the wall, facing your target. Take a step forward with your glove-side foot, then a step with your throwing-side foot. As you take this second step forward, keep your hips facing your target while retracting your scapula as much as possible and rotating your chest to your arm side as far as you can. From this fully loaded position, use the hip-shoulder separation you generate to explosively rotate your chest to your glove side, allowing your arm to lag behind. Let your arm flow through a natural path and pronate through release to take stress off your elbow as you rotate toward your glove side.

Cues:

·         Prep step > big step and turn > big step and throw

·         A lot of scap retraction, a lot of hip-shoulder separation

·         Tighten core muscles

·         Use glove side to explosively rotate