Position Player Velocity Development

Arm-Band Activation Series

The band series increases blood flow around the shoulder and activates the rotator cuff, upper back and muscles that control the shoulder blade. It is preparation for throwing—not a maximum-strength workout.

• Band pull-aparts
• External rotation
• Internal rotation
• Face pulls
• Diagonal raises
• Serratus punches

Use light resistance and move through each repetition under control. Maintain a tall posture and keep the shoulder away from the ear. The athlete should feel the smaller muscles around the shoulder working without experiencing fatigue or a burning sensation before throwing.

Wrist Flips

Wrist flips introduce the athlete to clean ball rotation and a relaxed release. They also help establish feel for the baseball before longer or more aggressive throws begin.

Face a partner with the throwing elbow bent and positioned near shoulder height. Without using a full arm swing, lightly throw the baseball using the forearm, wrist and fingers. The ball should rotate cleanly with the fingers finishing through the center of the baseball.

• Keep the hand relaxed before release.
• Finish the fingers through the baseball.
• Look for clean backspin rather than maximum velocity.

Rocking Throws

Rocking throws teach the athlete to shift pressure from the back leg toward the target while keeping the arm relaxed. This begins connecting lower-body movement to the throw.

Begin in a narrow, staggered stance. Rock gently toward the back leg and then move forward into the throw. The arm should move freely as the body shifts toward the target.

• Rushing the arm ahead of the body.
• Remaining on the back leg after release.
• Using excessive effort during an early warm-up drill.

Pivot Pickoff Throws

Pivot pickoffs develop quick hip and trunk rotation while teaching the athlete to organize the arm rapidly. The drill is especially useful for infielders and catchers who must create velocity without a long running start.

Begin sideways to the target with the feet slightly wider than shoulder width. Load into the back hip, rotate the pelvis and chest, and throw firmly through the partner. The feet remain mostly in place while the body rotates around the back hip.

• Rotate from the ground up.
• Keep the front side closed until rotation begins.
• Let the arm follow the body rather than leading the throw.

Seven-Ounce Overload Throws

The seven-ounce baseball provides a small overload compared with a regulation five-ounce baseball. It helps the athlete develop force and feel greater resistance while maintaining a normal throwing pattern.

Use a controlled step-behind or shuffle into each throw. Maintain normal arm action and throw through the partner’s chest. The ball is heavier, but the athlete should not push it or intentionally slow the arm.

• Changing the arm slot because the ball feels heavy.
• Pushing the ball instead of throwing it.
• Using maximum effort too early in the program.

Three-and-a-Half-Ounce Underload Throws

The lighter ball allows the arm to move faster than it does with a regulation baseball. This provides an arm-speed stimulus when the athlete maintains normal mechanics and does not rush the movement.

Use the same setup used for the overload throws. Move smoothly into the throw and allow the hand to accelerate naturally. Accuracy and body control remain priorities.

Regulation Baseball Finish

Finishing with a regulation baseball allows the athlete to transfer the overload and underload work back to the implement used in competition. The baseball should feel comfortable and move freely out of the hand.

Make six firm throws using a normal step-behind. Focus on accurate flight, clean rotation and a relaxed arm. These are controlled intent throws, not radar-gun attempts.

Progressive Catch Play

Progressive catch play prepares the arm by gradually increasing distance and intensity. Each stage should build naturally from the previous stage instead of jumping immediately into long or aggressive throws.

• 10 throws at 45 feet
• 10 throws at 60 feet
• 8 throws at 75 feet
• 8 throws at 90 feet

• Use the legs as the throwing distance increases.
• Continue throwing through the partner rather than aiming carefully.
• Do not increase distance until the arm feels loose.

Extension Long Toss

Extension long toss develops throwing capacity, rhythm and the ability to use the entire body over increasing distances. During the early phase, athletes should extend only as far as they can throw without straining or changing their normal arm action.

Move away from the partner in small increments of approximately 15 feet. Use a step-behind and allow the ball to travel with a controlled arc. Continue extending while the throw remains clean and the arm feels good.

• The athlete begins forcing the baseball.
• The arm slot changes significantly.
• Accuracy disappears for multiple throws.
• The athlete feels elbow or shoulder discomfort.

Compression Throws

Compression throws transfer the freedom created during long toss into a firmer and more direct ball flight. The athlete gradually moves closer while maintaining the momentum and arm speed developed at longer distances.

After reaching the day’s maximum distance, move toward the partner in small increments. Gradually lower the ball flight and throw more directly through the target. The athlete should not yank down or force the ball toward the ground.

Step-Behind Throws

The step-behind creates controlled momentum and teaches the athlete to transfer energy from the legs through the hips, trunk and throwing arm. It is one of the primary movements used throughout the program.

Begin facing the partner. Cross the back foot behind the lead foot, redirect the body toward the target and throw as the front foot lands. The movement should be athletic and continuous.

• Build momentum without rushing.
• Land in a strong position.
• Allow the hips and trunk to accelerate the arm.

Shuffle Throws

Shuffle throws help outfielders and infielders create momentum while maintaining direction toward the target. The drill connects footwork to an accurate, game-like throw.

Use one controlled shuffle toward the target before transitioning into the throw. Keep the shoulders organized, maintain direction and finish through the partner.

Position Throws

Position throws connect the developmental drills to movements the athlete uses during competition. The footwork and throwing distance should reflect the athlete’s primary defensive position.

• Infielders: routine ground-ball footwork and throws across the diamond.
• Outfielders: crow-hop throws toward a cutoff or base.
• Catchers: controlled transfer-and-throw repetitions to second base.
• First basemen: feeds to second base and throws across the diamond.

Long-Toss Progression

Extend only to the farthest distance the athlete can reach without straining. Older or more developed high school athletes may throw farther, while less experienced athletes may remain below 180 feet. The appropriate distance is determined by movement quality—not age alone.

Overload and Underload Contrast Throws

The athlete alternates between the heavier baseball, lighter baseball and regulation baseball. The heavier ball develops force, the lighter ball provides an arm-speed stimulus, and the regulation ball helps transfer both qualities back to the competitive implement.

1. Four throws with the seven-ounce baseball.
2. Rest approximately 60–90 seconds.
3. Four throws with the three-and-a-half-ounce baseball.
4. Rest approximately 60–90 seconds.
5. Finish with four to six regulation baseball throws.

Run-and-Gun Throws

Run-and-gun throws allow the athlete to create greater momentum before releasing the baseball. The drill teaches the body to organize a throw while moving at higher speed.

Take several controlled approach steps, transition into a shuffle or crow hop, and throw through the partner. The approach should increase momentum without causing the athlete to lose balance or direction.

Maximum Comfortable Long Toss

The athlete works toward the farthest distance that can be reached with a free arm and coordinated delivery. Maximum comfortable distance does not mean forcing the baseball as far as possible.

High-Intent Pulldowns

Pulldowns teach the athlete to convert the momentum and freedom developed during long toss into a firm, direct throw. Because these are demanding repetitions, volume must remain low.

Begin beyond normal game distance and move toward the partner as the throw is made. Use a controlled approach, create momentum and throw directly through the target. Rest sufficiently between repetitions.

• Move fast without becoming rushed.
• Throw through the target rather than pulling the ball downward.
• Stop when velocity, direction or mechanics decline.

Radar-Gun Regulation Throws

Radar testing provides objective feedback and allows the athlete to track peak velocity and repeatable velocity. The radar gun should measure the program—not control the athlete’s mechanics.

• Complete the entire warm-up before recording velocity.
• Use the same throwing distance and drill during each test.
• Record both peak velocity and average velocity.
• Allow approximately 45–90 seconds between high-intent throws.
• End the session if velocity falls significantly for consecutive throws.

Recovery Band Series

The post-throw band series should be lighter and shorter than the warm-up. Its purpose is to promote movement and blood flow rather than create additional fatigue.

• Light band pull-aparts
• External rotations
• Face pulls
• Serratus punches

Upper-Body Mobility

• Lat stretch
• Pec stretch
• Thoracic rotation
• Forearm flexor stretch
• Forearm extensor stretch

Mobility work should feel comfortable. Athletes should not force the throwing shoulder into extreme ranges immediately after a high-intent session.