Arm Whip/T-Drill

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This drill is designed to improve the whipping action in the arm that occurs just prior to ball release. This action works in combination with the wrist snap, and it is necessary to achieve high ball speeds

a) Stand in the "power position" in which you face the target with the stride foot placed forward of the pivot foot as shown. The feet should be spread wider than the shoulders. You should be relatively close to the catcher or target at about midway between home plate and the pitching rubber. Mid-level and advanced may have to back up to close to the pitching rubber to prevent injuring the catcher. Beginning pitchers should start by throwing the ball slowly, always down the center of the target, and gradually increasing speed. If you start throwing to the right or left of the target, slow back down until you can thow down the center. Always snap the wrist... never aim!

b) Extend the glove arm toward the target and swing the pitching arm rearward to a horizontal position while rotating hips and shoulders to the "open position." The wrist should be "cocked" and the arm straight or only slightly bent at the elbow. Beginning pitchers may start in this "T" position.

c) From this "T" position, bring the pitching arm down forcefully to the side while closing the hips and shoulders. Beginning pitchers should stand still and mid-level and advanced pitchers move their feet to achieve hip/shoulder closure.

d) Release the ball with a snap of the wrist just before it reaches the hip. After the ball is released, the elbow may follow the pitching hand past the hip. Throw the ball as fast as possible without letting the elbow pass the hip before ball release.

Notes:
1. Insure your arm does not go behind your back... keep it out away from your body so the ball will have a straight arc from behind you through the follow-through. If your arm starts behind your back, you will have to go around your hip instead of straight past your hip. This will cause you to throw either low to the right or high to the left (right handers) depending on your release point.
2. Keep your hand as close to your hip during the down-swing as possible.
3. Follow through to the catcher's glove or your target and then to your shoulder. Your hand should end up in front of your shoulder... not in front of your chest.
4. If you are not throwing down the center of the plate (or target), you are probably doing it wrong. Your catcher or coach can help identify the problem areas.
5. Perform this drill at least 20 times. Mid-level and advanced should be able to throw 10 pitches down the center of the target, not to the right or left, in a row.
6. You can help increase speed by using a heavy ball like the 1 lb cannonball. (Warning: Never swing the cannonball in a full circle or you will hurt your shoulder.)