Mt. Ararat Throwing Progression
All done with a partner
All Players do the first seven, then break into infield and outfield groups to do the remaining exercises.
1 - Wrist Flicks
On your knees facing your partner who is about 15 feet away. Hold the elbow of your throwing hand in your glove and using just your wrist, flick the ball to your partner
2 - Split/T
While still on your knees, split your arms into a “T”- throwing hand pointing straight behind you and glove pointed at your partner. Come straight over the top and throw the ball to your partner.
3 - One Knee
Both players their knees about 15’ apart. Your throwing hand knee should be on the ground. Repeat Split/T motion. Follow through by bringing your glove to your glove side shoulder and your throwing hand across your glove side leg.
4 - Stuck in the Mud
Stand facing your partner about 25’ apart. Without moving your feet, pivot your upper body 90° and, using the same motion at in the one knee drill, throw making sure you follow through.
5 - Sideways Split
Move back a little more (30’-35’ apart). Rotate your body 90° so your shoulders are pointed at your partner and throw. Step through with your back foot and square up to your partner as part of the follow through.
6 - Flamingo
Same distance as #5, but now lift your glove side leg in the air and balance like a pelican. Hold this position for a count of three then step forward and throw. Step through as in #5.
7 - Step Into Throw
Normal throws. Start with your body perpendicular to your partner. Step with front foot pointing towards your target, then step through with your back foot and follow through with your arm across your front side knee.
Position specific throwing
Infielders
° Short Arm Throw- 2nd to 1st
Thrower is perpendicular to the receiver as if playing 2nd base and receiver is 1st base. Step towards the receiver and short arm throw. Thumb to hip, then arm goes back so arm makes a 90° angle
° Forehand Flips
Set up with feet perpendicular to the target, glove side closest to the target. Put the ball on the ground outside of front foot. Bend down, pick up the ball. step to the target and flip the ball for a tag play
° Backhand Flip- 2nd to SS
Thrower is perpendicular to the receiver as if playing 2nd base and receiver is shortstop covering 2nd base. Keep forearm parallel to the ground and do a backhand flip.
° Glove Flips
Roll ball to partner 5 times. Push the ball with glove to receiver.
° Barehand Flip
Put ball on ground by your throwing hand foot. Pick it up like you are screwing in a lightbulb. Stay low, and flip ball to receiver.
° Throw on the Run
Slow roller from partner, pick up the ball in glove, throw off non glove side foot
Outfielders
° Long Toss
As your arm gets loose, extend the distance between you and your partner. Ideally, a long toss throw should be like throwing from center field to home plate.
° Crow Hop
Throw using a crow hop. Drive throwing hand side knee in the air as if jumping over a piece of wood. Turn sideways towards your target, and let your momentum carry you into your throw.
https://www.youtube.com/watch?v=2BP96sZeAqg
° Do or Die Outfield Throw on the Run
Partner rolls ball. Charge the ball at full speed. Field the ball to the OUTSIDE of your glove hand foot. Bring the ball to your throwing side shoulder. Make one step with your back foot.
