The step-back throws of the Plyo Ball Exercises are a regression of the rocker throws and should be placed in the middle of the sequence of the drill series, as they already have considerably more degrees of freedom than pivot pickoffs and rollins. With step-backs, the weight is also shifted and the hips must be rotated with the correct timing.
Focal points
The exercise is ideal for teaching players to load the rear hip and shift the body's center of gravity.
Execution
The exercise is very simple but effective. From the stretch position, the player takes a small step backwards (over a fictitious or actual rubber), sinking a little into the back leg, from where he performs the stride and throw as normal.
The "step-back" is actually just a step - not a jump, neither backwards nor forwards.
Focus points
The main focus of the exercise is to load the rear hip and not to stretch too early when stepping forward. The upper body should remain "stacked" during the step, i.e. the head should be approximately above the belt buckle.
Further focus points:
- Sequencing: accelerate (rotate) the hips into the landing and keep the upper body closed when landing.
- Lead-Leg-Block: After the front foot has landed, the knee should not bend any further, but remain rigid or extend. The knee should also be behind the foot.
Balls
The exercise is repeated once each with the 450g, 225g, 150g and 100g ball for several sets.
Cues
"Sink into the back leg"
"Keep your upper body closed when landing"