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.
Execute the pass by performing a sit-up using the momentum of the throwing motion and the thrust of chest into the desired direction. With arms long and elbows relaxed, the motion is about the shoulder joint. Lead with the chest, and follow through with flexion at the waist.