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Family Sports & Fitness
Diamond Drills at Home Youths and teens (yes, adults too) on baseball and softball teams can lose their throwing edge during the off-season. And just as major-leaguers do, they risk being injured when spring training starts up. Buddy up with a parent, sibling or teammate to increase your arm strength before you hit the training diamond, and the season. Run through these drills a few times a week to keep your throwing arm healthy all year long. Don’t overdo it at first – ease into rebuilding your strength.
Stand with legs shoulder-width apart. Place throwing arm up to a 90-degree angle and hold your elbow in place with a glove. Throw the ball to your partner using just your wrist.
Sit on the ground with your legs spread in front of you. Raise your arm to the same 90-degree position. Throw the ball using your arm from the elbow up.
Remain seated. Throw the ball to your partner by rotating your hips and turning your upper torso.
Raise to one knee. Throw the ball the same way as in the previous exercise, this time emphasizing follow-through across your raised knee.
Stand shoulder-width apart with your glove arm directed at your partner. Throw the ball by rotating your hips and turning your upper torso, concentrating on follow-through, but without moving your feet.
Now add a “crow hop” to the throw, hopping forward on your front foot during the wind-up of your throw.
Stand about 10 feet from your partner and toss the ball back and forth as fast as you can for one minute. Focus on a quick release and on the accuracy of the ball hitting and leaving your glove.
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