The Reverse Plyo Throw is part of the Performance Plus Strengthening Series. Reverse Throws train the posterior shoulder, activating the muscle group but also providing a strong physiological stimulus to develop power. Reverse throws also provide a good backwards-chained mechanical stimulus, which helps the athlete develop kinesthetic awareness of how the pitching arm is delayed in the delivery. While kneeling on the throwing-side leg and the glove-side leg out in front, assume a forward position across the body with the PlyoCare ball in your throwing hand. Your throwing forearm should be pronated and your scaps should be protracted with shoulders forward. Initiate the movement by rotating towards your throwing arm side, driving the shoulder backwards and around the spine. Keep the hand pinned to the body as long as possible until inertial mass pulls it behind you in a backwards throw as you supinate your forearm into neutral posture. Drive the glove-side midfoot into the ground, anchoring the hips. The feeling is a powerful backhand slap to someone directly behind you! Try to mimic your normal arm slot when doing this drill. Repeat 10 times.
Plyoball Pivot Pick
The Pivot Pick video is part of the Performance Plus Strength and Conditioning Series. They are really useful in teaching the arm to create an effective throwing motion. While standing perpendicular to a solid surface with your throwing arm side facing the target, grip a PlyoCare ball in the throwing hand. Start in the high-cocked position with the forearm slightly supinated. Initiate the throw by pulling the glove-side shoulder around the spine, folding the glove arm downwards and close to the side of the ribcage. Roll the throwing elbow into the driveline by raising the elbow upwards as the mass of the PlyoCare ball pushes the forearm back into layback. Drive the chest forward and unwind the throwing arm by pronating the forearm during internal rotation. Finish with the throwing shoulder forwardly rotated to the target; the ideal throwing arm path will have the throwing hand hit the throwing arm side pants pocket. Do your best to not finish across the body. This drill trains internal rotator and elbow extensor strength, shoulder mobility, and forearm pronator-flexor dynamic strength. Video of this drill must be reviewed on a regular basis to make sure the athlete is forwardly rotating the torso, pronating the forearm correctly (throwing curveballs and sliders with 1kg PlyoCare balls is not uncommon when first starting this due to poor awareness of forearm positioning), and driving the chest forward to maximize linear and rotational velocities.
Plyocare Rocker Drill
The Rocker Throw video is part of the Performance Plus Strength and Conditoning Series, this drill emphasizes the linear momentum and the importance of the lead leg block. Stand with a PlyoCare ball in the throwing hand, facing away from the target with the glove side pointing at the target. Rock forwards into the glove side leg, then backwards into the throwing side leg, then explode off the back leg while putting force into the ground with the lead leg. Throw the PlyoCare ball as usual to a mid-chest high target, driving off that lead leg. Rocker Throws help the athlete feel how the strong lead leg block contributes significantly to torso rotation.
Wind Up Drill
The Walking Windup drill is part of the Performance Plus Strength and Conditioning Series. Walking Windup Throws are a progression off the Roll-In Throws, which teaches the unwinding of the lower half and how it contributes to the upper half. By using a step-step-rotate pattern, the athlete begins to understand the interconnection between ground reaction forces, hip rotation, and torso rotation in the delivery. This drill is done with lighter PlyoCare balls to more closely mimic the actual delivery. Stand with a PlyoCare ball in the throwing hand, facing the target. Step with your glove side foot, then plant the throwing side foot into the ground as you bring the glove side foot up into the drifting “balance” position. Lean the torso back slightly as you drift through the traditional balance position, using the momentum of the step to continue through the linear portion of the delivery. Begin striding to the plate and unwind the counter-rotation that was initiated earlier in the delivery, then throw the PlyoCare ball to a mid-chest high target.
Roll In Throw
This video is part of the Performance Plus Strength and Conditioning Series. Roll-In Throws are a progression beyond Pivot Pickoff Throws, as it involves a dynamic movement with the lower half. The drill was designed to minimise lower half rotation and maximise upper half torso stacking and rotation, as these are the real mechanical keys to throwing high velocities. Stand facing the target with a PlyoCare ball in your throwing hand at waist level. Take a walking step with your throwing side leg with minimal hip rotation, then drive powerfully off this leg leaning your torso slightly backwards as you do so. Bring the PlyoCare ball into the high cocked position using your standard arm action, and as your glove side leg makes contact with the ground, separate your glove and throwing side shoulders by pulling the glove shoulder around the spine and drive the chest forward. This will lay the throwing arm back in external rotation. Unwinding the arm in internal rotation, elbow extension, and forearm pronation, throw the PlyoCare ball to a target approximately mid-chest height. Focus on forwardly rotating the torso and gaining “extension” to the target.
Cuban Press
This Video is part of the Performance Plus Strengthening Series. The Cuban Press with Cuff Weights is a good exercise to promote strength and power of the shoulder girdle and is especially useful in pitching and throwing. Commence standing in an athletic position, with the cuffs placed around the wrists. Abduct the arms to 90 degrees with the elbows bent also at right angles, with the hands facing down. Set the shoulder blades and then rotate arms so that the hands face up. Keep the shoulders at to 90 degrees to this point. Now press the arms up so that the cuffs meet above the head. Slowly lower the hands back to where the shoulders are at 90 degrees, and then slowly lower the hands down to the ground. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
Crab Walk Drill
This Video is part of the Performance Plus Strengthening Series. The Crab Walk is a good exercise to promote strength and control of the hips and core and is useful in all aspects of hitting and throwing. Commence standing in an athletic position, with the knees slightly bent and feet facing forward. You can use a band around the knees or feet to increase the difficulty. Take a shuffle step to the side making sure you don’t twist the leg or pelvis. Stabilise the lead leg and then control the rear leg to step back into the athletic position. Continue for 15m and return facing the same way to work the other side. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 6 sets.
Waiters Walk Drill
This Video is part of the Performance Plus Strengthening Series. The Waiters Walk is a good exercise to promote strength and control of the arm and core and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, with a plyo ball or a kettle bell in your hand. Press the weight so that the shoulder is at 90 degrees flexion, 45 degrees abduction and the elbow at 90 degrees. Ensure the shoulder blade is snugged back. Brace core and walk forwards keeping the arm stable, and your breathing regular. Continue for 15m and return the same way. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 6 sets.
Pallof Press
This Video is part of the Performance Plus Strengthening Series. The Pallof Press is a good exercise to promote strength and control of the Shoulders and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, side on to the wall and band. Pull the band into the midline and then press it forward with out allowing the trunk to rotate. Hold this position for 10 seconds. Keep your breathing regular. Return hands to midline and then allow the band back to resting position. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.
Bent Over Row
This Video is part of the Performance Plus Strengthening Series. The Row is a good exercise to promote strength and control of the Shoulders, Pelvis and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, in a stride position. Stand hinged over at the waist holding a weight (plyoball or kettle) in one hand. Keeping your back aligned, slide your shoulder blades back and down towards your backside. Pull the dumbbell upwards towards the side of your rib cage. Lower the weights back to the starting position. Complete the set on one side before repeating with the opposite arm. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.
Kettle Bell Dead Lift
This Video is part of the Performance Plus Strengthening Series. The Kettle Squat is a good exercise to promote strength and control of the Legs, Pelvis and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Stand with your feet a large pace apart and the kettlebell on the floor in front of you. (You can do it with a plyoball in your hands) Move down into a full squat grasp the kettlebell and then drive your body upwards through your heels. As you raise upwards keep the kettlebell close to your body in a goblet grip with your hands and the weight facing downwards. The movement out of the squat must be a forceful fluid motion using both your legs and hips as one unit and not as individual stages. Keep your back and chest straight and head up, gaze looking forward as you rise and squeeze your buttocks together at the top of the movement. Move back down into the squat and ground the kettlebell at your feet. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.
Single Leg Dead
This Video is part of the Performance Plus Strengthening Series. The Single Leg Dead Lift is a good exercise to promote strength and control of the Legs and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Stand with your knees slightly bent, holding a dumbbell in one hand. Hinge forward at the waist and fully extend the opposite leg out to the rear, lowering the dumbbell towards your shin. Keep your back straight and do not allow your body to rotate. Contract your gluteus and hamstrings and return to a standing position.
Pronation Swing Drills
This Video is part of the Performance Plus Strengthening Series. The pronation swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing back. Curl hands up to eye height, and then pronate the hands down whilst swinging the arms downwards loosely. Decelerate to finish with the hands facing backwards at hip level. Keep trunk stable during drill. repeat 3 x 6.
Two Arm Swing Drill
This Video is part of the Performance Plus Strengthening Series. The two arm swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing forwards. Curl hands up over and behind head, cast weights out overhead and control rate of descent. Hands. Keep trunk stable during drill. repeat 3 x 6.
Pivot Pick Cuff Weights
This Video is part of the Performance Plus Strengthening Series. ThePivot Pick Swing is a good exercise to promote strength and control of the arms and is useful in patterning the throwing action. Stand in an athletic position, cuff weights wrapped around the wrists, hands facing forwards. Pivot Pickoff Throws are done with the throwing arm in the “goalpost position” or “high-cocked position” and the other arm extended straight out in front. Turn to the right if you are a right-handed thrower and turn to the left if you are a left-handed thrower, then pull the glove arm back, and after a very slight delay, drive the throwing arm forward and turn the thumb down (pronate the forearm). Shoulder rotation should be heavily emphasised here. Done correctly, the athlete will pronate the forearm and learn to hit his right hip with his right hand (if he throws with his right hand) and will feel a stretch during the delay between glove retraction and throwing arm acceleration. The idea is NOT to follow-through across the body, but rather drive the upper arm in a straight line and pronate the forearm. Keep trunk stable during drill. repeat 3 x 6.