Welcome to the High Level Throwing® x Pocket Radar's 14-Throwing Program for Softball Athletes! We're here to help get you started on improving your overhand throwing mechanics, with proper patterning exercises and throwing drills! With efficient sequencing of your body, you will be able to increase your velocity appropriately. Learn the Foundations of High Level Throwing®!
For best results, we recommend dedicating at least two weeks working on these drills. Invest in your throwing!
HLT x Pocket Radar 14-Day Throwing Program
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In order to improve anything, the first step is to figure out where you are at RIGHT NOW! Get ready to test and measure your overhand throwing velocity! Use the pocket radar and a smart phone to get video of your throw. Make sure to get your BEFORE video so you can compare the results and throwing movements with your AFTER video.
To test, we recommend standing directly behind the net or screen the athlete is throwing into (with the pocket radar on screen), OR stand directly behind the athlete (with the pocket radar on screen). Hold the Pocket Radar straight and steady. If you have a tripod to mount the Pocket Radar, use that to keep it consistent each time.
Perform 2-3 throws at max effort using our Backpedal to Shuffle Technique (see below). The goal for the technique is to build momentum and direction towards your target. Athletes seem to gather their bodies nore efficiently when performing a shuffle type, aggressive throw! However, if you don't feel comfortable with that, perform a normal crow-hop (power step) as a substitute.
*Equipment needed:
Glove & Softball
Net or Screen
Lightning Balls (Optional)
Pocket Radar
Now, before diving into the drills, watch the quick video below on how to properly measure your overhand throwing velocity using the Pocket Radar AND our Backpedal to Shuffle Throw Technique!
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Set your schedule to perform the drills 3-4 days per week, throwing into a net or performing the drills with a partner. We typically perform 5-8 throws of each of the Foundational drills (low effort) and 3-5 throws of each of the Dynamic drills (75%-90% effort). Make sure you perform a Dynamic Warmup and Arm Care Exercises before starting the throwing drills! Block off 15-25 minutes to fully complete your throwing program without rushing.
SAMPLE 14-DAY THROWING PROGRAM #1: Mon, Wed, Fri, Sat (Sunday OFF). Repeat for week 2.
SAMPLE 14-DAY THROWING PROGRAM #2: Tues, Thurs, Sat, Sun (Mon OFF). Repeat for week 2.
*Remember, the primary goal is to improve your overall throwing sequence and build a routine that helps build strength, durability and resiliency to your arm! If you need to throw only 3 days per week, you can adjust the weekly schedule as needed. Being consistent with arm care and throwing development can be a game-changer for you as a player!
After the 14-Day Throwing Program has been completed, get ready to re-test your throwing velocity and record your AFTER throwing video! Using the pocket radar, stand directly behind the net or screen the athlete is throwing into (with the pocket radar on screen), OR stand directly behind the athlete (with the pocket radar on screen). Hold the Pocket Radar straight and steady. If you have a tripod to mount the Pocket Radar, use that to keep it consistent! Perform 2-3 times at max effort using the same technique from when you got your baseline velocity! See the video above for reference!
This is a great way for athletes to explore how to load their arm back efficiently, using blended movements of the upper body. The trunk turning back, as the arm loads back and as the glove side works out, creates resistance to generate power through ball release. The staggered stance set-up helps isolate the upper body and build quality rotation and loading patterns, so make sure you are athletic when performing the drill!
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The 1st Foundational Drill is a great way for athletes to explore how to load their arm back efficiently, using blended movements of the upper body. The trunk turning back, as the arm loads back and as the glove side works out, creates resistance to generate power through ball release. The kneeling set-up helps isolate the upper body, build rotation and loading patterns to improve your overall sequencing!
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This 2nd Foundational Drill is a great way for athletes to explore how to load their arm back efficiently, using blended movements of the upper body. The trunk turning back, as the arm loads back and as the glove side works out, creates resistance to generate power through ball release. The staggered stance throw helps isolate the upper body and build quality rotation and loading patterns!
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This dynamic throw is a great way for athletes to learn weight shift, direction & momentum towards their target! It also teaches athletes how to load their back hip and stay stacked efficiently as the stride occurs. Control this movement and you will start to see improvement in your power and velocity!
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This Infield Throw is a great way for athletes to learn weight shift, footwork replacement techniques as well as timing when working to the backhand side from an infield position! Starting in this set-up, helps athletes become aware of where their body is in space, where they can develop a sense of rhythm and timing through the entire throw!
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This Outfield Throw is a great way to get your athletes moving forward, creating direction and momentum towards the target. We like this drill to help develop a powerful and high intent throw, to improve your velocity!
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The Softball Throwing Warm-Up! The landscape of teaching throwing mechanics has changed! Throwing is a series of movement patterns and sequencing! Athletes need to learn movements THROUGH positions of the throw, instead of practicing the same old, static positional set ups like the L-Drill and Wrist Flicks!
Stop guessing what your throwing warm-up should be and learn how to make it effective, consistent AND practical with the High Level Throwing® System!
The High Level Throwing® Softball Plyo Balls are a great tool for arm care, proprioception and velocity development for athletes of all ages!
You will receive a FREE Training Guide upon purchase (sent via automated email as an e-book) to help get you started on how to maximize your throwing potential!
The guide will explain How to Use the Softball Lightning Ball Plyos with simple and efficient programming for players and coaches to learn and implement!
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