Forearm wall slides

At home Pitchers Catchers Infield Outfield

EasyAbout 3 minOn your own

Sliding the arms up a wall into a Y, then lifting them off. Trains the shoulder blades to rotate up, which an overhead throw needs.

Set up

Face a wall in a split stance, forearms on the wall at shoulder height, little fingers touching it.

You need: A wall

Breathe out and slide the forearms up the wall into a Y until the arms are straight
Lift the hands just off the wall and hold for a second
Slide back down slowly

Easier

Leave out the lift off the wall.

Harder

Hold the lift-off for three seconds.