The Stationary Feet Progression is a great drill for warming up the upper body and chest.
This drill is done with a partner. The entire drill is done while standing stationary. The legs will not move with this throwing drill. Both players will face each other. The feet and chest should be pointed directly towards your partner. A glove will not be necessary for this drill, but players should have a baseball.
- Begin the drill by throwing the ball to your partner. The upper body should be isolated for the first throw and the shoulders should stay stationary. This throw warms up the arms and rotator cuff. Repeat the throw up to 10 times.
- For the second throw of the stationary feet progression drill, players will be turning their upper body before throwing. Remember, the legs are stationary and not moving. We are isolating only the upper body with this throw. This move will begin warming up the core and waist. Repeat the rotating throw up to 10 times.