MMV #055: 3 Drills to Get Your Arm "On Time"

Read time: 3 minutes

Thank you for being a loyal subscriber!

Would you be willing to take 2 minutes to leave a review?

My goal is to help as many coaches and players as I can. Reviews help encourage people to join!

Click here to leave a review. Thank you again for your loyalty.

Now, for this week's newsletter!

If you would like to watch the video version of this newsletter, click here.

Arm timing is an important piece to health and performance.

To start, what is an on time arm?

When looking at arm timing, I am referring to how externally rotated the shoulder is when the front foot lands.

A simple way to visualize it is:

Palm facing the ground = 0 degrees

Palm facing straight ahead = 90 degrees

Ideally the shoulder is externally rotated between 45-90 degrees.

Today I want to show you 3 drills you can implement to improve arm timing.

Let's begin.

1. Club Feels

Click here to watch full video on how to perform the drill.

This is a great drill to slow down and feel the path your arm is taking.

I use the Oates Specialties Club, but you could also use a mini bat or even a water bottle.

Focus on keeping the tip of the barrel (or top of the object you are using) facing towards the sky until the arm is up.

At that point the barrel should be dumped near your head.

This will assure the arm is on time and inside 90 degrees of elbow flexion.

Version #1 you will start with your legs spread near stride length.

Once you get good feel for this, you can move onto version #2.

Lift your leg and go into foot plant, following the same arm path. 

2. Lasso Drill

 Click here to watch full video on how to perform the drill.

This drill helps you feel what it's like to be near 90 degrees of shoulder ER a foot plant.

Until you feel your arm at roughly 90/90, it can be difficult to know what it should feel like in your regular delivery.

Along with starting at 90/90, you want to create rhythm by rocking your body back and forth and also moving the arm in a relaxed circle motion.

They key is to make sure you don't drop the arm into severe shoulder internal rotation before rotating to throw.

After you master this drill, a figure 8 rocker can be a good option.

3. 90/90 Blend to Throw

 Click here to watch full video on how to perform the drill. 

Now that you have the feel for your arm path, it's time to blend it to a normal throw.

I love this drill because you get to feel where your arm should be and immediately try to replicate it into a normal throw.

Pay attention to how your hand breaks away from the glove.

If you are late after being on time in the dry rep, your hand is likely breaking away from the club differently (usually pronated takeaway).

In summary, the 3 drills to improve your arm timing are:

1. Club Feels

2. Lasso Drill

3. 90/90 Blend to Throw

I hope today's newsletter was helpful and gave you some ideas that you can implement right away.

See you next week!

Whenever you are ready, there are 3 ways I can help you:

1. Remote Training: a personalized throwing and lifting program built for you and your goals.

2. In-Person Training: Work with me in Scottsdale, Arizona. Personalized training program to help you reach your goals. Trackman and edgertronic for bullpen sessions.

3. One time Trackman and Edgertronic camera bullpen (don't need to be a client). I'll give you video and your movement report afterwards. Email me at [email protected] to set up your bullpen.