Knee Throwing

A Drill to Isolate the Upper Body for Improved Throwing Mechanics and Accuracy

The Knee Throw Drill is designed to help players focus on upper-body mechanics and improve throwing accuracy by isolating the lower body. This drill is a great way to reinforce the importance of proper arm path, follow-through, and shoulder alignment.

This an effective way to isolate and improve upper-body mechanics, helping players achieve better control and accuracy in their throws. By regularly incorporating this drill, players can develop a strong foundation in throwing mechanics that will support them as they progress to full-body throws and game situations.

Difficulty Rating: ★★☆☆☆ (Moderate)
Time Estimate: 8-10 minutes

Setup:

  1. Equipment Needed:
  • Baseballs
  • Glove for each player
  • A partner or wall/net for throwing
  1. Player Positioning:
  • Players kneel on one knee (right knee down for right-handed throwers, left knee down for left-handed throwers) with their glove-side knee up.
  • Players should be about 10-15 feet away from their partner or target, creating a safe throwing distance for accuracy work.
  1. Tossing Area:
  • Set up an area with enough space for players to throw without interference. If indoors or alone, players can use a wall or net as a target.

How to Run the Drill:

  1. Player Positioning and Setup:
  • Players should kneel with their throwing-side knee down and glove-side knee up.
  • Position the upper body upright with the core engaged, facing their partner or target.
  1. Throw Execution:
  • Players bring the ball up into a throwing position with their glove pointing toward the target and their throwing arm in a ready position.
  • The throw should be controlled, focusing on maintaining good shoulder alignment and proper arm path.
  • After the release, players should follow through, keeping their eyes on the target to ensure accuracy.
  1. Repetitions:
  • Each player should make 10-15 throws before switching to a different partner or taking a short break. Aim for multiple sets if time permits, focusing on accuracy and consistency.
  1. Adjustments:
  • If players struggle with accuracy, slow the motion down and focus on body alignment and follow-through before increasing speed.

Why You Run This Drill:

The Knee Throw Drill is ideal for isolating the upper body, helping players improve their throwing mechanics and accuracy by reducing lower-body movement. By focusing solely on the upper body, players can develop proper arm action, shoulder alignment, and follow-through, which are essential for strong, accurate throws. This drill also allows coaches to spot any mechanical issues that might be masked by lower-body movement.

Key Skills Developed:

  • Upper-Body Mechanics: This drill emphasizes proper arm path, shoulder rotation, and follow-through.
  • Accuracy: Without the lower body to add power, players focus on directing the ball accurately to the target.
  • Throwing Consistency: By isolating mechanics, players build muscle memory for an efficient, repeatable throwing motion.

Pros and Cons:

Pros:

  • Isolates Mechanics: The drill is excellent for isolating the throwing arm mechanics, allowing players to focus on proper form without distractions.
  • Improves Accuracy: With a reduced focus on power, players concentrate on hitting their target, improving overall accuracy.
  • Identifies Issues: The drill helps identify upper-body mechanical flaws that may be masked by lower-body movement.

Cons:

  • Limited Power Development: Since the drill removes lower-body power, it doesn’t address generating throwing power through the legs.
  • Not Game-Like: The isolated position doesn’t mimic real-game throwing situations, so it should be supplemented with full-body drills.
  • Can Be Challenging for Younger Players: Some younger players may find it difficult to maintain balance or throw from a kneeling position, so adjustments might be needed.

Coaching Notes & FAQs:

Coaching Tips:

  • Focus on Alignment: Remind players to keep their glove-side shoulder aligned with the target. This alignment promotes better accuracy and helps avoid arm strain.
  • Emphasize Follow-Through: Ensure players are completing their throwing motion with a smooth follow-through, as this contributes to both control and arm health.
  • Encourage Consistency: Repetition is key to building muscle memory. Have players focus on making each throw identical in form and effort.

Frequently Asked Questions:

  1. Why is isolating the upper body important in this drill?
  • Isolating the upper body removes lower-body movement, allowing players to concentrate on arm mechanics, shoulder alignment, and accuracy. This focused approach can reveal mechanical issues that need correction.
  1. How do I modify the drill for younger players?
  • For younger or less experienced players, reduce the distance and use softer throws to encourage confidence and control. If necessary, provide additional support with a short step or lighter ball to help them get accustomed to the movement.
  1. How often should this drill be used in practice?
  • This drill is best used as part of a warm-up or skill-focused session, 1-2 times per week. It should be supplemented with full-body throwing drills to reinforce lower-body mechanics.
  1. Can this drill help prevent arm injuries?
  • Yes, by focusing on correct arm path and follow-through, players reduce the risk of developing poor mechanics that can lead to arm injuries. However, it should be part of a comprehensive throwing program that includes lower-body work for balanced mechanics.