Week 3: Upper Body and Lower Body Integration

Please continue to use the Arm Care program with the weighted balls and Crossover Symmetry Bands. This will allow us to do more two months from now. If the players don't have the arm strength and stability in the shoulder blades it will be hard to progress. 

Box Drill 1 ( You can do this on flat ground)

Getting the players extended enough with their legs is important for a good base, getting their chest over their front foot and release point out past their foot is where you want them to start. Then they will work backwards and keep their lower half facing towards their target. Their upperbody rotates back with their front glove hand up and throwing side shoulder will be pinched elbow and 90 degrees and wrist tight. After the throw the back leg should stays on the ground or on the trampoline. 

Box Drill 2 (You can do this on the flat ground)

We made a small modification to this drill. You should have them squat 3 times before they throw. Make sure that each time they squat their  back knee should be inside the ankle. Make sure their upper body doesn't fall forward. Ball is in glove and hands are together into the squat then the hips fire and chest drives into release point. Then the back leg should come off completely off the ground or the trampoline.