Throwing Progression by Play 9

Important: Perform after resistance band and plyo ball warm up. Proceed with long toss program. Programmed by Total Arm Care. If you have any questions please feel free to contact us, email us directly at sales@shopplay9.com or call us at 908-883-6643.

Half Kneels: Start in half kneeling position with torso stacked, separate hand and throw.

10 Toes: Start in upright 10 toes position, rotate shoulder while keeping stable lower body, toss ball high arm side and create rhythm.

Rock Backs: Start with feet near stride length, create momentum by rocking back then throw ball forward toward target bring the back leg through.

Step Overs: Start with feet shoulder width apart, bring your back foot over, lift front leg, stride forward toward target bring the back leg through.

Walk In's: Start facing your target, take a step forward and rotate your foot as if you were to throw off rubber to throw off the mound, lift front leg, stride forward toward target bring the back leg through.

For Advanced Players: Do 3 sets, 3 throws each with the 6oz, 5oz (regular ball), 4oz weighted baseballs as opposed to 6-8 throws with just 5oz ball.