Baseball drill
One knee throwing drill
Players throw to a partner from one knee, which takes the legs out of the throw so they can work on the arm path, reaching toward the target and finishing with the chest over the front knee.
At a glance
- Sport
- Baseball and Softball
- Skill
- Throwing
- Ages
- Tee ball to 12U
- Players
- 2 per pair (any number of pairs)
- Time
- About 10 minutes
- Level
- Beginner
- Equipment
- Gloves, One ball per pair (soft balls indoors)
- Indoors
- Yes
Young players throw with everything at once: feet, hips, shoulders and arm, usually in the wrong order. Putting them on one knee removes most of that. What is left is the upper half: turning the shoulders, getting the arm up, reaching toward the target and following through.
It is a short drill, a good start to a throwing warm-up, and it works anywhere there is room for two lines of players facing each other. In a gym, use soft balls and keep the pairs close.
Setup
- Pair players up and line them up facing each other, about 20 to 30 feet apart for 10U and 12U and closer for younger players.
- The thrower kneels on the knee on their throwing-arm side (right knee for a right-handed thrower), with the other foot planted in front and pointing at the partner.
- The partner can stand to catch, or kneel the same way and throw back.
How to run it
- The thrower starts with the ball in the glove, both hands together in front of the chest.
- They turn the front shoulder toward the target, separate the hands and bring the throwing arm up so the elbow is at shoulder height.
- They throw to the partner's chest, reaching out toward the target as the ball comes out.
- After the release they keep going until the chest finishes over the front knee and the throwing hand comes down outside the front leg.
- Ten good throws, then switch knees for the partner or switch roles.
Coaching points
- Front shoulder points at the target before the arm comes forward.
- Elbow at or a little above the shoulder at the top. A low elbow pushes the ball and strains the arm.
- Reach toward the target at release, as if handing the ball to the partner.
- Finish the throw: chest over the front knee, back shoulder replacing the front one.
- Aim small. A throw to the chest is the only good one, even at this distance.
Common mistakes
- Staying upright after the release, so the arm stops in front of the body and the ball sails high.
- Throwing all arm with the shoulders square to the target.
- Letting the elbow drop below the shoulder.
- Pairs drifting farther apart until players are throwing as hard as they can from their knees. Keep the distance short; the point is the motion.
By age
Tee ball and coach pitch
Throw to a coach, a fence or a screen at 10 to 15 feet with soft balls, so nobody has to catch yet. Guide the arm and the finish by hand if a player can't feel it.
10U
Run it as written as the first part of every throwing warm-up, then stand up and throw at the same distance before backing up.
12U
Keep it short, two or three minutes, and use it to fix one thing at a time: the elbow, the reach or the finish.
Frequently Asked Questions
Which knee goes down in the one knee throwing drill?
The knee on the throwing-arm side. A right-handed thrower kneels on the right knee with the left foot planted in front, pointing at the target.
What does the one knee drill teach?
The upper half of the throw: turning the front shoulder to the target, the arm path, reaching toward the target and following through. Taking the legs out lets a young player feel those on their own.
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