Baseball players learn how to throw just as soon as they take up the game. Throwing puts a lot of stress on the four small muscles that surround the shoulder and form the rotator cuff. It's important for players of all ages to perform drills that emphasize correct form and technique, so players throw properly and don't suffer injuries.
One-Knee Drill
In this drill, two teammates face each other from a distance of about 15 feet. Each player gets on one knee. With the baseball in the throwing hand, place the gloved hand on the throwing elbow. This will restrict the elbow's movement. Toss the ball to your teammate. The only thing you are using to propel the ball is the snap of your wrist. Make sure your fingers end up pointing directly at your teammate. Toss the ball this way, to emphasize your wrist snap, for five to 10 minutes.
Step-and-Throw
This drill is designed to help players get in the correct position to throw the ball after they receive it. In this drill, three players are lined up about 50 feet apart from each other in a triangular pattern. The first player will throw to the player on his right in the triangle. When the second player receives the ball, he will turn his body so that when he steps toward the player to his right, he will step directly at him. The goal is to get the player to step directly where he is throwing. This can be an issue for many young players who forget to line themselves up correctly prior to throwing, and for veteran players who simply want to release the ball as soon as they get it. This drill emphasizes correct footwork. Have players throw and catch the ball in this manner for five to 10 minutes.
Long Toss
This drill will help build arm strength, and also stoke your players' competitive fires. Have teammates pair off and stand about 60 feet apart. On your command, each pair will start to throw to each other. When each player has thrown and caught the ball three times without the ball hitting the ground, each player moves back five feet. Continue in this manner for two minutes. At that point, the coach will blow the whistle, and the teammates who are farthest apart win the drill. If the ball hits the ground at any point, the players must go back to their previous spots.
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