"Pitching Drill for lower body to emphasize using the legs"

In this edition of The Bullpen I have decided to address an issue I am frequently asked about as a pitching coach from pitchers of all ages:

“How do I use my legs?”

Although many pitchers hear that phrase from coaches at every level, the pitcher using their lead leg in the landing position is one of the most consistent problems I see with not only my individual pitching lessons, but also the pitchers of the teams I have coached.

With this problem in mind, I have decided to post a lower body drill designed to help both coaches and players get the most out of the pitcher’s lower half.

If after reading the drill you have any additional questions, feel free to e-mail me at traindk@sbcglobal.net.

Thanks again,

Alan Myszkowski, Diamond Kings Pitching Instructor

Bucket/Towel Drill

What you need: bucket, towel, partner, and mitt.

Set-up: The pitcher has lead foot on bucket with back leg in drop position; hands together ready to break. The pitcher’s partner is on one knee with hand extended palm up, with mitt on top of hand.

Step 1: Starts with pitcher using the set-up phase as a starting point for the drill.

Coach Emphasis: Making sure the pitcher has back leg in a strong bent position with hands in a consistent breaking position the pitcher is ready to repeat.

Step 2: The pitcher breaks his hands then freezes his “T” position.

Coach Emphasis: While the pitcher breaks his hands, emphasis should be put on keeping the pitcher’s head still while also not moving his lower half. This should give the pitcher a better understanding of using the swing of his arms separately from his upper and lower body.

Step 3: The pitcher then simulates an aggressive fastball using the towel to smack through the mitt.

Coach Emphasis: While the pitcher’s throwing motion transitions from step 2 to 3, the coach should key on three elements; wasted movement of the pitcher’s throwing hand, pitcher’s arm slot staying on top of his shoulders and core, and acceleration of arm speed through the mitt.

Step 4: The pitcher puts the finishing touch on his throw while his partner’s mitt hits the ground.

Coach Emphasis: The coach should key on a easy deceleration of the pitcher’s throwing hand outside his lead leg and making sure back leg becomes fully rotated.