This drill helps to improve overhead throwing motion in baseball, softball, football, soccer, and the javelin.
Lie with your back flat on the ground or a table, with feet flat and knees up.
Maintain a relaxed torso and long throwing arm, passing the ball forward like a line drive to a partner or against a wall. Keep the back and head relaxed and on the ground, and initiate arm movement at the shoulder joint without elbow flexion. Sit-up using the momentum of the throwing motion and the thrust of chest. 