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HOPKINTON HAWKS: Pitching Warmups
HOPKINTON HAWKS

Tennis Can Conditioning
The following is the stretching program used to loosen up and condition the throwing arm before pitching. All drills should be done slowly and exactly as described. Do each drill 25 times...

1. Run for 2-3 minutes to warm-up.
2. Bending over. similar to an infielder's stance, hold the tennis can in your throwing hand and slowly rotate the can in a clockwise circle. Let the weight of the can pull your arm down.
3. Same as the previous drill. except rotate the can in a counterclockwise direction.
4. Same position as the previous drills, but now raise the can from the dropped position to a position in front of your face.
5. Again bending over, raise the can from the dropped position straight to the outside, stopping at shoulder height.
6. Standing up, hold the can in your throwing hand at the side of your body. Slowly raise the can from your side to a position straight ahead about shoulder height.
7. Standing up, hold the can in your throwing hand at the side of your body. Slowly raise the can from your side to a position straight behind you as high as you can (about shoulder height if possible).
8. Standing up, hold the can in your throwing hand at the side of your body. Slowly raise the can sideways from your body until it is shoulder height away.
9. Standing up, raise the can above your throwing shoulder as high as you can. Lower the can until it is almost behind your shoulder and raise it to the extended height again working the tricep muscle as much as possible.
10. Lay down on your back (on a table, bench, etc.) with your throwing arm free to move in any direction. Raise your throwing arm straight up so that it is at a 90 degree angle to your body. Keeping your arm straight, slowly lower it until it is parallel to your body and opposite your face.
11. Lay down on your back (on a table, bench, etc.) with your throwing arm free to move in any direction. Raise your throwing arm straight up so that it is at a 90 degree angle to your body. Keeping your arm straight, slowly lower it until it is parallel to your body and opposite your leg.
12. Lay down on your back (on a table, bench, etc.) with your throwing arm free to move in any direction. Bend your elbow and form a 90 degree angle with your forearm pointed straight up. Slowly lower your forearm, keeping the elbow at shoulder height, until the forearm is parallel to your body and opposite your head.
13. Lay down on your back (on a table, bench, etc.) with your throwing arm free to move in any direction. Bend your elbow and form a 90 degree angle with your forearm pointed straight up. Slowly lower your forearm, keeping the elbow at shoulder height, until the forearm is parallel to your body and opposite your hip.
14. Sitting up, lay your throwing arm on your leg with the palm facing up. Holding the can, do a wrist curl as far as you can towards your body.
15. Sitting up, lay your throwing arm on your leg with the palm facing down. Holding the can, do a wrist curl as far as you can towards your body.
16. Standing up, hold the can in your throwing hand at the side of your body. Holding on to the front end of the can, slowly raise the back end as high as you can without moving your arm.

Six-Step Routine
This six - step routine is designed as a warmup before pitching. All of these drills should be done with an emphasis on proper mechanics and with an effort to stretch out slowly.

1. 2 knee drill approximately 15-20 feet
2. 1 knee drill approximately 30 feet
3. Stride drill approximately 45 feet
4. Balance drill approximately 60 feet
5. Full motion (1-2-3)
6. Stretch drill

1. Two Knee Drill- Swing your arm back and forth a few times, point your front shoulder, and using proper arm mechanics, throw the ball to your partner. Remember to bend over and follow through correctly.
2. One Knee Drill- Kneel on your throwing arm knee and make sure your stride foot and knee point towards your partner. Using the same arm motion as the Two knee Drill, throw the ball to your partner. As you are following through, rise up on your stride leg and bring your back foot around correctly.
3. Stride Drill - Start from the appropiate stride position with the throwing hand cocked in the correct position slightly above the head and the glove hand or elbow extended in front of the body pointed towards your target. Transfer your weight to the lead foot and, using proper mechanics (especially a wrist pop), throw the ball to your target. Don't forget to roll the pivot foot over and drive the pivot foot knee towards the target.
4. Balance Drill- Start in the balance position with your pivot foot in contact with the rubber and your stride leg lifted to a comfortable position. Your hands should be together near the middle of your body. Break your hands and stride correctly to the proper length. Make sure your throwing hand is in the cocked position when the stride foot lands. Use a wrist pop when delivering the ball and finish with a complete follow through.
5. Full Motion Drill- Use a full wind-up motion to throw the ball. Try to go about three quarter speed so you can check the various parts of your motion.
6. Stretch Drill- Practice throwing from the stretch. Remember to get the sign, check the runner, and pick up the location of the target as you start your delivery. Try to close the hips a little when you lift the lead leg.


 
 
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