This drill warms up the upper body and helps the players focus on keeping their palm down following the throw.


Divide players into pairs, each pair with a ball. Pairs should set up 20-30 feet apart and get down on their glove side knee with toes pointed slightly inward.

Players work on knee-down throws.


While on their knees, players throw the ball back and forth.

Coaching Tip:

Players should throw at three-quarters speed and really focus on their targets.