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INS
ARM STRENGTH
PH
F
INSTRUCTIONS.
- Start from 10-yards apart.
- Back up 10-yards, every 4-6 throws.
- When you reach the distance where you can no longer get the ball all the way there, make your 4-6 throws, and your warm-up is complete.
- Complete this warm-up drill 3+ times per week.
- Complete this drill before every practice.
DRILLS.
| DRILL | REPS | SETS |
|---|---|---|
| 10-yards | 6-8 | 1 |
| 20-yards | 6-8 | 1 |
| 30-yards | 6-8 | 1 |
| 40-yards | 6-8 | 1 |
| 50-yards | 6-8 | 1 |
| 60-yards | 6-8 | 1 |
| 70-yards | 6-8 | 1 |
| 80-yards | 6-8 | 1 |
PHASES.
PHASE 1: WEEKS 1-4
- Throw with no resistance.
PHASE 2: WEEKS 5-8
- Cut the reps in half.
- Go through the entire warm-up (Half Reps).
- Complete a second set with a weighted ball (Half Reps).
PHASE 3: WEEKS 9-12
- Throw the entire warm-up with the weighted ball.
FOCUS.
Athletes should focus on:
- Correct throwing mechanics
- Throwing tight spirals.