Using the Driveline program can be a great way to improve your throwing velocity and overall arm strength. One exercise that can be particularly effective is the kneeling rotational throw against the wall. Here’s how you can properly execute this drill:
1. Start by getting into a kneeling position with your dominant arm side knee on the ground. This will help stabilize your body and allow you to generate power from your hips and core.
2. Hold the ball near the ground, ensuring a firm grip while keeping your wrist and fingers relaxed. This will allow for a smooth release and maximize the transfer of energy from your body to the ball.
3. Begin the motion by rotating your torso and arm back, away from the wall. This rotation should be controlled and deliberate, engaging your core muscles and generating torque.
4. As you reach the maximum rotation point, explosively rotate your torso and arm forward, driving the ball against the wall behind you. The goal is to generate as much power as possible, using your entire body to propel the ball.
5. Focus on a smooth and fluid release, snapping your wrist at the last moment to add extra velocity to the throw. This snap will help maximize the ball’s speed upon impact with the wall.
6. After the ball hits the wall, be prepared to catch it as it rebounds back towards you. This will help develop your reaction time and hand-eye coordination.
7. Repeat the exercise for a predetermined number of repetitions or for a specific duration. It’s important to maintain proper form and technique throughout the entire set, even as fatigue sets in.
Some additional tips to keep in mind while performing the kneeling rotational throw:
– Ensure that you maintain good posture throughout the exercise. Keep your back straight, shoulders relaxed, and head facing forward. This will help optimize your body mechanics and prevent unnecessary strain or injury.
– Focus on generating power from your lower body, specifically your hips and core. These muscle groups are key in creating a strong and explosive throwing motion.
– As with any training program, start with lighter balls and gradually progress to heavier ones as your strength and technique improve. This will help prevent injury and allow for steady progress over time.
– Remember to warm up adequately before starting any throwing drills. This can include dynamic stretches, shoulder mobility exercises, and light throwing to prepare your muscles and joints for the demands of the workout.
Incorporating the kneeling rotational throw into your training routine can be a valuable tool for improving your throwing velocity and arm strength. It’s important to stay consistent with your training, gradually progressing in weight and intensity to continue challenging your body and seeing improvements over time.