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The "Backley" Drill:
Wed Jul 30, 2014 07:28

Start w/ a frontal position with the arm back and over the shoulder. Smoothly accelerate (28m) from 0 to 6m/s try to get 1/ms at 4m mark, 2m/s at 8m, 3m/s at 12m, 4m/s at 16m, 5m/s at 20m and 6m/s at 24 low jump and throw (easy at first and hard after, if you can)

Other exercise is to throw a med ball using the right hip.
Take a med ball 1kg or 2kg and hold it at hip level (you hold it w/ two hands but they don't throw it use only the legs and hips).


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