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Two-Knee Throws

Kneel on both knees to practice a clean arm path without worrying about your feet.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Kneel facing your partner 20 feet away, chest turned slightly to the side.

Core: Medium. Keep your usual number of throws and compare only your own accuracy.

Ages
7 and up
Time
8 min
Players
You and a partner
Space
Yard or field
Bring
Glove, soft ball, partner
Level · skill
Beginner · Arm Strength

The steps

How it works

  1. Kneel facing your partner 20 feet away, chest turned slightly to the side.
  2. Take the ball out of your glove, point your glove at your partner and bring your arm up.
  3. Throw and finish with your hand down by your opposite knee.
  4. Make 15 throws.

Coaching point

Point, reach up, finish down.

Safety: Warm up first, count your throws and stop if your shoulder or elbow hurts. Follow your league throw limits.

Make it fun

Play it, don't drill it

Game version

Target-throw game: throw at a target from a set distance and let the pair keep one total. Keep to your usual number of throws.

Challenge

Pick a distance: Less (short), Core (medium), More (a step back). Keep your usual number of throws and compare only your own accuracy.

Story

You are a catcher throwing to second base, one accurate throw at a time.

My best

Beat your own count

Keep your usual number of throws and compare only your own accuracy. Only your own number counts: today against last time.

Practice makes progress

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