Week 2

Arm Whip

The focus for week 2 is arm whip! The drills listed below, all implement the idea of a good, strong, arm whip. Arm whip is a key piece of increasing velocity. A big focus is to not only work on are whip when throwing the fastball, but also with your breaking pitches. Feel free to add in different pitches and variations.

Below I have posted 3 drills that are focused primarily on legs.

You will find a written description, with the basic outline for the drill, as well as a video demonstration from YouTube.

Double Arm Drill

Increase arm speed and arm whip!

The double arm drill is a great way to get muscle memory for a quick arm. The idea behind the drill, is to start slowly to get the hang of two arm circles. The key is to increase speed of the arm as you progress in the drill.

This drill should be completed as followed:

10 pitches with double arm circle throwing fastball
15 pitches, full motion, fastball focusing on quick arm speed
10 pitches with double arm circle throwing change up
15 pitches, full motion, changeup focusing on quick arm speed and correct release
Finish drill with 3 sets of 10 pitches (your choice) and focus on arm speed, not location
Pause workout as needed and implement the double arm drill if feeling "slow" at any point in the drill

SOck drill

Feel the whip!

All you need for this drill, is an old athletic sock, and a ball!

This drill should be completed as followed:

10 pitches k drill, with sock
10 pitches k drill, normal
Back up a few steps, 10 pitches one arm circle, with sock
10 pitches one arm circle, normal
Back up to pitching rubber -- 10 pitches full, with sock
5 pitches full wihtout sock
Slowly back up and do long toss distance, rotate between 10 sock throws and 5 normal pitches before backup up distance
Work way back in to regular distance
Finish with 10 fastballs off the rubber

WAlk through drill

Feel the whip!

I'm sure you all are familiar with the walk through drill. However, instead of using this as a warm up like we have in the past, this will be your workout for the day. This workout is shorter in time, but should exert the same amount of energy as you would for a full length workout.

Key points:

This should almost be like a running walk through
Try to get as much momentum behind your pitch
Keep a long, loose arm, and allow your momentum to carry it through and whip hard and strong

40 walk-through -- alternate every 5 between fastball and change-up
20 walk-through, slowly getting to long toss distance
End with 30 walk-through from 43 feet -- alternate fastball and change