Focuses on leg drive and getting out through the target.


Two pitchers line up across from each other. They are about 20-30 feet apart. A cone is placed in front of each pitcher, it is 6 to 6.5 feet from their starting point.

Player lines up by a cone to practice stride.


  1. The pitchers take turns striding forward and throwing the ball to each other.
  2. The pitchers try to stride up and over the cone on each throw.

Coaching Tips:

  • Remember, for shorter pitchers (under 5’6”) the cone may need to be placed at a distance between 5 and 6 feet.
  • Watch the plant foot, it should be at a 45 degree angle when it hits the ground.
  • Variations would include increasing the distance and using taller cones.
  • You could also use flat circular cones for added safety.
  • Be sure to stress that pitchers should always remain on their power line throughout their throwing motion.
  • Run the drill for 3-5 minutes or 25 repetitions.

Tips for Younger Athletes:

  • Before striving to get over the cone, ensure younger pitchers have their basic form right. They should maintain an upright posture and smoothly transition into the stride.
  • Begin with a shorter stride length, even if it means not fully stepping over the cone initially. This helps in building confidence and proper mechanics.
  • At this stage, the focus is on the stride. Encourage younger pitchers to make gentle throws ensuring they prioritize their leg drive and stride over throwing speed.

Tips for Older Athletes:

  • As older athletes will push for more distance and height in their strides, emphasize the importance of landing with a soft knee (slight bend) to absorb impact and prevent injury.
  • Encourage pitchers to maintain a consistent power line. As they try to stride over taller cones or further distances, they may deviate. Consistency here ensures better accuracy and power.
  • Challenge advanced pitchers by incrementally increasing the cone height or stride distance over time. This helps in enhancing leg strength and improves overall pitching mechanics.