Chapter 1 Throwing and Throwing Mechanics

1.1 Basics of Throwing Mechanics

1.1.1 Work the Stretch

1.1.2 Work the Shuffle

1.1.3 Get to Tight V Position

1.2 Throwing Warmup Routine

1.2.1 Standard Trent Mongero Routine

  • Wrist Flips – seated, kneeling, or standing (Focus: On top and behind ball. Good rotation)
  • Kneeling Figure 8 (Focus: Upper body rhythm and separation)
  • Kneeling Power Position (Focus: Get a feel for a good power position with alignment)
  • Standing Figure 8 (Focus: Tie in lower body to rhythm and separation)
  • Standing Power Position (Focus: Tie in lower body alignment and action into power position)
  • Tempo Arm Swings (Focus: Rhythm and Tempo of entire body as it loads to throw)
  • Boxers (Focus: Syncs the lower body and upper body to throw using quick feet)
  • Jump-Backs (Focus: Exaggerate the loading of the body against the backside)
  • 180’s/360’s (Focus: Learn to throw the ball confidently to a blind target moving feet in extreme ways)
  • Throw on run (Focus: Throw off correct foot and incorrect foot using various arm slots)
  • Specialty throwing by position – (Focus: Execute throws that are specific to players’ defensive position)
  • Long Toss Distance Progression to Distance of Player Choice. (Focus: Improve and maintain arm strength)
  • On top at 90 ft. 5- 10 throws (Focus: Gain confidence to throw ball hard and accurately. Getting on top)
  • Quick Feet/Quick Release Competition at 30 or 45 feet (Focus: How many transitions in 20 seconds)

Additional throwing that can be occasionally added to routine:

  • Pick-off moves with partner
  • Rundowns – Divide team into 3 groups and use cones at 90 feet. Execute your rundown rules
  • Glove flips only (no hands). How many from 10 feet in 20 seconds. Compete
  • Double play feed drill – how many flips, etc. to one another in 20 seconds

1.3 Plyo Drills

1.3.1 Daily Routine

  • Warmup
  • Pivot Pics
    • Player stands 90 degrees to wall throw arm closest to the wall. With feet planted, turn to face the wall and throw the ball against the wall.
  • Hip Sequencing
    • Player stands 90 degrees to wall with glove arm closest to wall. Come to power. Throw the ball against the wall.
  • Split-stance Lasso
    • Player stands 90 degrees to wall with glove arm closest to wall. Come to power and make a circle with your throwing hand. Throw the ball against the wall.
  • Roll-ins
    • Player begins square to the wall. Takes 2 - 3 steps towards the wall and throws. Make sure to follow through.
  • Drive off Back Legs
    • Player starts 90 degrees to wall with glove side facing the wall. Player jumps back and pushes off their back leg while throwing the ball.

1.3.2 Driveline Plyo

  1. Reverse Throws (10)
  2. Pivot Pics (10)
  3. Roll in Throws (10)
  4. Rocker Throws (10)
  5. Walking Windups (10)
  6. Scap Retraction Throws (10)
  7. Jump Backs (10)
  8. Drop Step Throws (10)

1.4 J-Band Exercises

1.4.1 On a Fence

  1. Forward Flys
  2. Reverse Flys
  3. Reverse Scap Folds
  4. Forward Rotations (Tommy Johns)
  5. Reverse Rotations (Reverse TJ’s)
  6. Small Arm Circles
  7. Front Circles (Wax-on, Wax-off)
  8. Reverse Jumpback (controlled follow through)
  9. Core Round (Hip rotation)
  10. Forward L-90
  11. Backward L-90
  12. Forward 2-hand chop
  13. Snow Skiiers
  14. Bicept Curls
  15. Reverse Y’s
  16. Superman Shoulder Raises

1.4.2 Daily Band Work (Driveline)

  1. Band Pullaparts (12)
  2. Up and Overs (12)
  3. Horizontal External Rotations (12)
  4. External Rotations (12)
  5. Diagonal Chest Flys (12)
  6. Diagonal Reverse Flys (12)
  7. Front Raise (12)