How to do the drill
- 1
Jog about 20 steps (40 feet) and back. Then skip it with big arm circles, forward going out and backward coming back.
- 2
Stand and do arm circles, small to big: 15 seconds forward, 15 seconds back.
- 3
Swing both arms across your body, one over and one under, 10 times.
- 4
Hold your arms out at shoulder height, elbows bent, and rotate your hands up and down 10 times.
- 5
Make 10 easy throws, starting 10 steps (20 feet) away and backing up two steps every two throws.
Coaching cues
- Warm up to throw.
- Small circles, then big.
- Half speed first.
What good looks like
Breathing a little harder, loose shoulders, and easy first throws that get longer bit by bit.
Safety
No weighted balls or bands needed. The easy throws count toward the day's throw total. Stop and tell a coach if the shoulder or elbow hurts.
Why this drill
Cold arms get hurt. A few minutes of movement warms the shoulder and gets the legs involved before the first throw of the day. It pairs with the band arm care routine on days you have a band.
Next conditioning drillBand Arm Care Routine →
