The Knee Dart Throw Progression Drill is great for getting the wrist and arm warmed up for throwing drills.
Setup
This drill is done with a partner. The entire drill will be done on one knee. Most players will place their dominant side knee on the ground. The front leg should be bent at a 90-degree angle with the toe pointed towards the throwing partner. Catching gloves are not needed for this drill but players will need baseballs.
Drill Instructions
- Begin with the dart throw. Using the non-dominate hand, grab the wrist of the dominant hand. Throw the baseball using a flicking motion of the hand and wrist. Do not use other parts of the arm during this step. This move is just to warm up the wrist. Repeat the throw up to 10 times.
- For the second progression of this drill, the non-dominate hand is going to hold the elbow instead of the wrist. This throw begins warming up the lower part of the arm. This move should resemble throwing a dart, hence the name of the drill: dart throw. Repeat the throw up to 10 times.
- The last progression in this drill involves doing a full arm through. The arm movement here should be big and loose. We want the arm to be completely warmed up by the time we are finished. Repeat a full arm throw up to 10 times before moving onto the next drill.
