1 Knee Drill

  Posted Nov 01/15 by Shawn Lockhart for Better Coaches

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  • The purpose and setup of this drill is similar to the two-knee throwing drill. It is designed to practice proper throwing mechanics of the upper body as well as emphasize extending the front side.


  • Baseballs (1 between partners)
  • Gloves (optional)


  • Divide players into partners and line them up along one of the foul lines.
  • Players should be positioned 15-20 feet apart (distance is also dependant on arm strength and accuracy).
  • In this drill the player kneels down on the leg that his/her throwing-hand is on (ie. if the player throws with his/her right hand, he/she would kneel down on the right leg).


  • Emphasis should be placed on accuracy.
  • Start with hands at mid-chest.
  • Players should throw the ball using a 4 seam grip and aim for their partner's chest.
  • This drill can be done with or without a glove depending on skill level.