Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Balance is very important when performing these exercises. Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg.
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The aim of the following four drills is to develop the delivery technique.
Left-arm drill (for right-handed throwers)
Description:
- Use a softball that is around the size of the individuals age-related shot, with the weight no more than 1kg
- Hold softball with an even finger spread with the thumb on the downside
- Elbow of throwing arm should be shoulder height
- Feet need to be slightly more than shoulder-width apart
- As the athlete goes into the standing throw position, the bodyweight should be over the back foot
- Rotate the body through 180 degrees using heel-toe turn and on the third movement the left arm should be pulled towards the body on delivery to maintain core movement
- Athlete should finish in a controlled position with both feet on the ground
- Repeat 3-5 times each set
- Opposites apply to left-handed throwers.
Coaching points:
- Athlete needs a long (linear) straight line push on the shot
- Make sure the back foot stays down on delivery
- Ensure shoulders are parallel to the ground and the block side shoulder does not drop on delivery
Step Back and Put
Aim: To develop basic technique
Description:
- Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Hold softball with an even finger spread with thumb on the downside
- Elbow of throwing arm should be at shoulder height
- Feet need to be slightly more than shoulder-width apart
- As the athlete goes into the standing throw position, the bodyweight should be over the back foot
- The front foot is then pulled back to join the other foot and is then pushed back to the front vigorously
- Athletes should then execute a heel/toe turn delivery and throw
- Repeat 3-5 times each set
Coaching points:
- Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground
Single bounce and throw
Aim: To develop the basic glide technique
Description:
- Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Athlete assumes a standing throw position and gently bounces once and on landing executes a heel/toe turn and throws
- Repeat 3-5 times each set
Coaching points:
- Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground
Double bounce and throw
Aim: To develop the basic glide technique
Description:
- Use a softball that is around the size of the individuals age-related shot with the weight no more than 1kg
- Athlete assumes a standing throw position and gently bounces once and then much more vigorously on the second bounce before executing a heel/toe turn and throwing
- Repeat 3-5 times each set
Coaching points:
- Make sure the back foot does not leave the ground during delivery and athlete finishes in a controlled position with both feet on the ground
