Baseball
One-Knee Throwing
Upper-body sequence
6 min
Begin with 6–10 quality reps or a short controlled set; stop before mechanics degrade. For throwing/pitching, workload and intensity must remain age/level appropriate.
Beginner
Why this drill
Train upper-body sequence.
Setup
Short-distance low-intensity catch from one knee.
How to perform it
- 1Make easy throws focusing on torso/arm timing and clean finish.
Key feel
Rotate smoothly, do not muscle it.
Success cue
Consistent arm action without forced velocity.
Recommended reps
Begin with 6–10 quality reps or a short controlled set; stop before mechanics degrade. For throwing/pitching, workload and intensity must remain age/level appropriate.
Progression
rehearsal → constrained rep → variable rep → game-like rep when appropriate.