The Plyo Ball Rollin-Throws are a continuation of the Pivot Pickoffs. They are also a very arm action-oriented exercise, but bring more dynamics into play and focus on improving the trunk stack, counter rotation, hip positioning in footstrike and, to some extent, the lead leg block.
Focal points
The exercise is ideal for helping players who are already bent too far forward and/or open with their upper body during footstrike. It also improves the feeling of keeping the upper body closed while the hips are already partially open.
Execution
The execution of the exercise looks very similar to a normal throw, but has one big difference - the back foot is aligned with the target during the step. This means that the hips are already very open and a large part of the hip rotation is eliminated from the throw.
Start variations
To make the exercise easier, you can start with the ball in your hand next to your head or in front of your face. This makes the arm action easier.
Later, the drill can be combined with the entire arm action and started with the hands together in front of the belly button.
Balls
The exercise is performed with the 1kg and/or 450g Plyocare ball. However, it can also be performed as a preliminary exercise when throwing with either a 9oz. Weighted Baseball or a regular baseball.
Cues
"Sit on the back leg"/"Lean backwards" - Particularly helpful for players who already shoot forwards during the drill and/or when throwing with their upper body. As the drill is a regression from normal throwing, it is easier for the player to stay "stacked" better when throwing full.
"Pull your elbow back just before landing" - This is particularly helpful if the upper body is already opening at footplant. Pulling the elbow backwards improves counter rotation.