Throwing Progression is a series of three drills: Two Knee Catch, One Knee Catch, and Feet in Concrete. All three are supported in the DC Library with individual videos, but this progression is used frequently as a single throwing drill. Begin throwing by working through Throwing Progression (three successive drills), and then continue into catch play or long toss. It should be noted that many other throwing drills can be incorporated into the structure of a throwing program: rhythm drills, extension drills, pronation, etc.
Execution – Athletes are organized into pairs, with one athlete on the foul line and the other extending into the outfield. Depending on age and ability, begin catch play with organized and controlled throwing reps. Throwing only on a coach’s verbal, athletes begin with Two Knee Catch for 8-10 repetitions (focus = glove). Next, is One-Knee Catch where focus shifts to the throwing arm (and reinforcing glove arm execution). After another 8-10 total throws, athletes are to stand up for the third drill: Feet in Concrete (standing, no stride). Once completed, move into regular long toss to build arm speed/strength and finish with an execution movement.
- Know Age & Ability – Playing catch on two knees can be dangerous. Athletes can’t move out of the way because their feet are essentially taken away. But that’s the point! We want the athletes to focus on their gloves and do so with easy tosses. Just be careful. Coaches Note: DC Practice Plans take this into account and often times start with Feet in Concrete. This is done so youngest ages start on their feet, improve their ability to play catch, and then move down to one or two knees.
- Structure, Structure, Structure – Even if different drills, follow a structured game of catch. Coach throwing! It’s important.
- Create Focus – THIS is how focus is “encouraged.” Provide no alternative with your leadership and practice structure.
- Set Up – Use your help to lower athlete-to-coach ratio, fill all pockets with baseballs, and put brothers/sisters/uncles/dogs behind the lines to chase overthrows and errant baseballs.
- TWO KNEE CATCH
- ONE KNEE CATCH
- STANDING NO STRIDE
- KNOW AGE AND ABILITY
- STRUCTURE - USE IT!
- FOCUS - CREATE IT!
- USE HELP: COACH, BACK UP
- Baseball Buckets1