One-Knee Target Throwing

A Drill to Build Arm Strength and Throwing Accuracy from a Low Position

The One-Knee Target Throws drill strengthens an infielder’s arm and improves throwing accuracy by having them throw from a kneeling position. This drill emphasizes upper body mechanics and control, crucial for quick throws from the infield.

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

Setup:

  1. Equipment Needed:
  • Baseballs
  • A partner or a target net (if throwing alone)
  • Cones or markers for distance (optional)
  1. Player Positioning:
  • The player kneels on their throwing-side knee (e.g., a right-handed thrower kneels on their right knee) with their other knee bent at a 90-degree angle in front. This position limits the use of the lower body, focusing on the arm and shoulder movement for the throw.
  • The partner or target should be positioned about 20-30 feet away, adjusting the distance based on the player’s strength and skill level.
  1. Tossing Area:
  • Ensure there is enough space for players to throw safely without interference. If working in pairs, they should face each other directly, with adequate distance between pairs.

How to Run the Drill:

  1. Player Positioning and Mechanics:
  • The player starts on one knee (throwing-side knee down) and focuses on their upper body mechanics.
  • They should position their upper body so the shoulder aligns toward the target, holding the ball at chest height with the glove hand out in front as a guide.
  1. Throw Execution:
  • The player brings the ball back, leading with the elbow, and then throws, focusing on snapping the wrist and following through toward the target. Their goal is to keep a straight line toward the target, aiming for accuracy.
  • The partner or target should catch or field the throws. The player should aim for the partner’s chest or a marked spot on the target for consistent accuracy.
  1. Repetitions:
  • Each player should make about 10-15 throws per round, aiming for consistent accuracy. After completing one round, switch roles with the partner (if working in pairs) and repeat.
  1. Adjustments:
  • For beginners, start with a shorter distance and gradually increase it as their arm strength and accuracy improve. For advanced players, add targets or specific accuracy markers to increase the challenge.

Why You Run This Drill:

One-Knee Target Throws are essential for developing arm strength, accuracy, and consistency, especially for infielders who need quick, accurate throws. By focusing on upper body mechanics and minimizing lower body involvement, this drill helps players strengthen the arm and develop proper throwing motion. It also reinforces the concept of accuracy over power, which is crucial in quick-release situations in the infield.

Key Skills Developed:

  • Arm Strength: Throwing from a one-knee position focuses on arm mechanics, helping players develop stronger, more resilient throwing arms.
  • Throwing Accuracy: The drill encourages players to control their throws and hit their target consistently.
  • Upper Body Mechanics: By removing lower body power, players focus on proper shoulder and arm movement, building a consistent and efficient throwing motion.

Pros and Cons

Pros:

  • Builds Arm Strength: The drill isolates the arm and shoulder, strengthening them for consistent throws.
  • Improves Accuracy: With repetitive throws to a target, players develop precision and control, essential for infielders.
  • Focuses on Mechanics: Throwing from one knee prevents over-reliance on lower body power, reinforcing good upper body form.

Cons:

  • Limited Game Application: Throwing from one knee isn’t typical in games, so it should be complemented by full-body throwing drills.
  • Repetitive Strain Potential: Overuse without proper form or rest could strain the arm, so it’s essential to keep repetitions balanced and encourage rest.

Coaching Notes & FAQs

Coaching Tips:

  • Emphasize Form Over Power: Remind players to focus on accuracy and smooth mechanics rather than throwing as hard as they can. Proper form is the primary goal here.
  • Guide Arm Position: Make sure players lead with their elbow, keep their shoulder aligned with the target, and snap the wrist on release for maximum control and accuracy.
  • Consistency is Key: Encourage players to hit the target consistently before increasing distance. Consistency builds confidence and arm control.

Frequently Asked Questions:

  1. How does this drill help if players don’t throw from one knee in a game?
  • The purpose of this drill is to isolate arm mechanics and build arm strength without relying on lower body power. By focusing on the upper body, players develop better control and precision in their throws.
  1. What if a player struggles with accuracy during this drill?
  • If accuracy is a challenge, shorten the distance and focus on consistent, controlled throws. Emphasize wrist snap and follow-through toward the target. Accuracy typically improves as players become more comfortable with the mechanics.
  1. Can this drill lead to arm fatigue?
  • Throwing from one knee does require significant arm effort, so it’s essential to monitor players and avoid excessive repetitions. Short, focused sets with breaks in between are ideal for arm health.
  1. How often should this drill be run?
  • Incorporating this drill once or twice a week is ideal for arm strength and accuracy training. It works well alongside full-body throwing drills, adding variation and targeted strength-building.

The One-Knee Target Throws drill is an effective tool for developing strong, accurate arms in young infielders. With regular practice, players will improve their throwing control and build the arm resilience necessary for quick, precise throws under pressure.