Purpose
Teaches pitchers balance and how to get their weight back.
Setup
The pitcher stands on the rubber with a ball and glove. There is a catcher behind the plate.
Instructions
- The pitcher (right-handed) stands on her right or push-off leg for 3 seconds.
- She brings her throwing arm back, strides forward, and throws.
- She should imagine a bucket in front of her and try to step over it as she strides forward.
Coaching Tips
- The pitcher should be showing the bottom of her cleat to the catcher when she strides forward.
- It’s important that the pitcher lands in a balanced position. She should not be leaning forward.
- Don’t let the pitcher forget about driving the back leg up to the front leg as fast as possible on the follow-through. This will help keep her pitches low.
Tips for Younger Athletes:
- Keep the head still and eyes level throughout the motion. Excess head movement can throw off balance and affect pitch accuracy.
- Focus on a controlled stride length. Overstriding can make it harder to maintain balance, while a short stride can limit power.
- Remind pitchers to relax their shoulders and arms while holding the balance position. Tension can cause stiffness and disrupt a smooth throwing motion.
Tips for Older Athletes:
- Work on engaging the core muscles for stability. A strong core helps maintain balance and improves overall control of the pitch.
- Focus on explosive push-off from the rubber. A powerful yet controlled drive will generate more velocity while keeping balance in check.
- Ensure the stride foot lands slightly closed (not open to first base for righties or third base for lefties). This promotes proper hip rotation and keeps pitches on a strong line to the target.