Mixed Tabata: Pick 8 movements that can be done effectively for 20 sec without equipment. Rotate through movements with each of 8 cycles of 20 sec on/10 sec off
Windshield wiper drill: Holding the throwing arm out to the side with the elbow bent at 90 degrees, rotate the shoulder to move the hand forward and back like a windshield wiper. Talk about how the the shoulder should rotate to bring the arm over the top versus around to the side. Coordinate with trunk rotation to mime throwing a ball. Finally throw a ball to target using this movement pattern.
With a partner, complete as many rounds as possible of
10 Ball throws (5 each)