Scap Retraction Throws

Start in a split lunge with both toes pointed toward the wall, simulating the “front foot plant” position in your pitching motion. The upper body motion should be very similar to the pivot pickoff: lift the ball next to your ear so that your elbow raises to a position even with your shoulder line. Your elbow should be bent a little more than 90 degrees – make sure it doesn’t extend or flex too far. Fluidly continue the motion by 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.

Cues:

·         Elbow even with shoulder line through the whole movement

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

·         Tighten core muscles

·         Use glove side to explosively rotate