A muscle memory training apparatus for training a ball player in proper elbow elevation at the beginning of a throw includes a frame; an elbow support cup assembly mounted to and projecting forwardly from the frame; a spring-loaded reel mounted to the frame a distance above the support cup assembly and having a retracting line secured to a ball mounted to the frame; and a fastening mechanism connected to the frame for fastening the apparatus to an anchoring object at a suitable elevation. A method of using the muscle memory training apparatus includes the steps of: securing the apparatus to a selected anchoring structure such that the elbow support cup is substantially at the user shoulder level; placing the user elbow in the elbow support cup; grasping the ball; and throwing the ball forwardly from the apparatus, so that the ball is subsequently retracted by the spring-loaded reel.