Pitchers who learn to use the strength in their legs and hips to generate power will have an advantage over those who rely solely on their arm strength. Yet common back leg issues can make pitch execution a challenge. Help your players correct them with these easy band drills from Barb Sherwood, which are designed to help pitchers feel the proper back leg movement so they can find success on the mound.
Back leg pull drill
Purpose: To help pitchers practice proper back leg movement.
How it works: A pitcher stands in an open “K” position. A coach loops an elastic band around the player’s back leg, holding it firmly in place. The pitcher then forcefully pulls her back leg across her body toward her front foot. The resistance she feels will help her focus on her back leg movement to ensure it’s moving along the correct path.
Variation: Add a ball and repeat the drill.
Requirements: One player, an elastic band, a coach and 10 feet of space
Back leg knee drive drill
Purpose: To help pitchers practice proper back leg movement.
How it works: A pitcher stands in an open “K” position. A coach loops an elastic band around the player’s back leg, holding it firmly in place. The pitcher then drives the knee of her back leg up forcefully as she turns into a closed position. The resistance she feels will help her focus on her back leg movement to ensure it’s moving along the correct path.
Variation: Add a ball and repeat the drill.
Requirements: One player, an elastic band, a coach and 10 feet of space
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