02/25/2026
Plyo Ball Warm-Ups 💥⚾️
1️⃣ First point-plyo ball warm-ups do NOT need to be heavy. In this video we are using a 150g driveline plyo ball, which is more than plenty. It’s important to remember that the heavier the plyo ball, the more stress will be placed on the medial (inside of) the elbow, and anterior (front of) the shoulder.
2️⃣ Second point- place a target (tape or a sticker) on the wall to help activate your nervous system to at least semi-locate each throw.
Video 1: Pronated dynamic leg loaded throw. Getting into a properly pronated forearm position allows for a more optimal throwing slot and avoids a dragging or lagging of the arm that places more stress on the inside of the elbow. Keep ball close to your body and load the back hip
Video 2: Dynamic front load throws. Training mechanical efficiency.
Video 3: Giddy up throw. Step behind to get dynamic loading of back hip as you come through the throw. Can start in glove or pronated position
Video 4: Step behind to leg lift throw. More pitching specific
Video 5: Crow hop throw. Step behind variety closes your hip to your target and helps facilitate posterior back hip loading. Think powerful and dynamic with these.
Work on increasing arm speed with more mechanical efficiency to help prevent injury and improve throwing velocity. 💪🏻 ⚾️ 🔥
