WassermanStrength.com | 5 Common Throwing Mistakes
5 Common Throwing Mistakes Coaches & Athletes
Continue to Make
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WassermanStrength.com | 5 Common Throwing Mistakes
1. The “L” Drill
It's the easiest to teach and takes little time to implement,
which is why it's one of the worst drills to perform.
The "L" Drill reinforces incorrect arm patterns, limits
humeral retroversion, reinforces incorrect sequencing
patterns and incorrect elbow extension timing. Need I say
more?
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WassermanStrength.com | 5 Common Throwing Mistakes
2. Let’s Start With Wrist Flicks. Ugh, Why Do These?
This is one of the more recognized pre-throwing drills of all
time! It's utilized mostly in the softball world, but I have
seen baseball teams start their pre-throwing warm ups
with this as well.
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WassermanStrength.com | 5 Common Throwing Mistakes
It's intended purpose is to teach backspin when throwing.
However, when throwing a ball correctly, pronation occurs
protecting the elbow joint.
Pure wrist flexion DOES NOT even occur in a throw!
Wrist flicks also teach incorrect Elbow Extension Timing or
leads to Common Mistake #4!
3. Hey, Get Your Elbow Up!
Get your elbow up is a widely used phrase in baseball and
softball. The phrase doesn't really mean anything unless
the athlete knows at what point in the throwing sequence
the "elbow up" should actually occur.
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WassermanStrength.com | 5 Common Throwing Mistakes
Letting the elbow rise above the shoulder as the arm is
drawn back to throw increases the risk of a shoulder injury,
minimizes the amount of resistance that can be created
AND leads to a drop in elbow below the shoulder at ball
release.
This leads to Common Mistake #4 and Common Mistake
#5!
Note: The elbow should actually stay below the shoulder
as the arm is drawn back to throw, and continue to stay
below the shoulder as lead foot contact occurs.
This allows the elbow to THEN elevate above the shoulder
as the hips turn towards the target, allowing the arm to
NOW move into and through external rotation to ball
release.
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WassermanStrength.com | 5 Common Throwing Mistakes
4. Why Do I Throw Like I’m Throwing A Dart?
The dart throw is when athletes push their elbow forward,
in front of the body at ball release.
This is caused by incorrect sequencing patterns between
the hips and trunk AND incorrect timing of elbow
extension.
Elbow pain occurs from this because the athlete's elbow is
usually below the shoulder at ball release.
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WassermanStrength.com | 5 Common Throwing Mistakes
5. When Should I Bring My Arm Back To Throw?
Throwing Mechanics are just Movement Patterns.
Movements learned by the brain and performed by the
human body to achieve an end result.
Everything we do has a specific movement pattern
attached to it.
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WassermanStrength.com | 5 Common Throwing Mistakes
If the sequence of the movement pattern is incorrect, the
movement will be inefficient.
So, Sequencing a throw is putting everything together.
These are the “timing mechanisms” of a throw.
Most athletes have a difficult time understanding when the
arm should initiate it's movement to throw, which is why
Common Mistake # 1 is so detrimental to the arm pattern
as well as the sequence of a throw!
What is the arm supposed to do in relation to the
stride?
What are the hips supposed to do in relation to the
trunk or torso?
What is the overall sequence needed for High Level
Throwing Patterns?
Need more? Check out my eBook on High Level
Throwing Patterns for Baseball & Softball Players
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