Strength & conditioningBeginnerModerate load
Solo Wall Throwing: Accuracy & Arm-Care Routine With No Partner
A complete solo throwing session you can run against a backyard wall or fence: warm the arm with band-free movements, hit a fixed target to build accuracy, then cool the arm down - no catch partner needed.
⏱ ~20 min📋 Warm-up: 10 arm circles/wrist flicks/trunk rotations; 12-15 easy throws; 15-20 target throws; 15-20 scored throws; cool-down 10-15 light throws
What you'll need
- Flat wall or sturdy fence
- Ball (rubber/tennis indoors, baseball outdoors)
- Glove
- Fixed target (bucket, helmet, glove, or taped square)
Sign in to view this drill
The full step-by-step is free with an account. Create one or sign in to start training.