Dynamic warm-up and throwing programme

Setup

1. Set out lines of cones for partners at about 9 m, 18 m and 27 m (add 36 m for older, stronger throwers). Leave at least 5 m between pairs.
2. All pairs throw in the same direction, so a missed ball doesn't fly into another pair.
3. After a break of more than a couple of weeks, build back up over several sessions: start with the short distances only and add one distance each session.

How it runs

1. Dynamic warm-up (about 6 minutes) across 20 m and back: jog, high knees, butt kicks, skips, walking lunges with a twist, side shuffles, carioca, then two build-up sprints.
2. Arm care (about 3 minutes): arm circles both ways, then band pull-aparts and external rotations, or the same movements without bands.
3. Partners start at the 9 m cones with easy throws: 10 good throws, chest to chest, using a four-seam grip.
4. Every 8–10 throws, the receiving partner backs up to the next cone. At the longest distance, throw with a slight arc but keep the ball on line and the mechanics the same.
5. Work back in, a cone at a time, finishing at 9 m with quick, firm throws on a line. Total about 40–50 throws. Anyone pitching today keeps to the throwing their pitching plan allows.

Coaching points

• Warm the body before the arm: a sweat comes before any hard throws.
• Four-seam grip, step towards the target, and finish the throw over the front leg.
• Long toss is about building arm strength with good mechanics, not about hurling the ball as far as possible.
• Catch the ball with two hands out in front, then turn the glove-side shoulder towards the target for the next throw.
• Stop throwing at any arm pain, and tell the coach. Pain is never something to throw through.

Common mistakes

• Jumping straight into hard throws before the dynamic warm-up.
• Lazy, flat-footed arm throws at short distance, which build bad habits.
• Moving back too quickly, so the arm is tired before the long throws.
• Pairs wandering into each other's throwing lanes.