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Pitching Video Series

Reverse 45’s

This drill focuses on creating separation between your upper and lower body.

TIP: Incorporate this drill at the beginning of every throwing session. Adjust the intensity level of the drill to match that day’s throwing intensity, for example, if you are throwing at around 70%, perform the drill with a similar effort level. Aim for 1 set of 8-10 repetitions.

Instructions: Start with your throwing side leg in front of your glove side leg, while your feet are staggered at approximately 45 degrees. Begin the throw from this position, allowing your upper body to rotate, but keeping your lower half from rotating. Continue with the rest of your throw as you normally would. Make sure your feet do not move throughout the entire movement.

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Pitching Video Series

Single Step Off-Leg

The single-step-off leg drill focuses on creating separation between your upper and lower body, while also helping your arm get into a deeper position.

TIP: Incorporate this drill on days when you have higher throwing intensity, aiming for an RPE (Rate of Perceived Exertion) between 70-90%. Complete 1-2 sets of 6-8 repetitions.

Instructions: Begin with both feet facing your target, then take a step forward with your throwing side leg. As you start this step, initiate your hand break to begin your throwing motion. Once your foot lands, your arm should be in the flipped-up position. From there just complete your throw, this drill needs to be done in one continuous movement.

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Pitching Video Series

Pitching Motion RDL

This balance drill focuses on developing a sense of feel in the back leg, while also strengthening your core and back leg.

TIP: Incorporate this drill into your routine 3 times a week on days with light to moderate throwing intensity. Aim for 2 sets of 6-8 repetitions.

Instructions: Begin in the windup position and perform the movements you would normally take to get into leg lift. Once you reach the peak of your leg lift, bend at the waist over your planted foot, touching the ball to the ground, while your glove side leg straightens out behind you. After touching the ball to the ground, return to your peak leg lift position without letting your foot touch the ground. Once you are back at peak leg lift, complete your throwing motion as you normally would.

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Pitching Video Series

Old School Windup

This drill emphasizes rhythm, proper sequencing, and the separation between your upper and lower body.

TIP: Incorporate this drill every time you play catch, adjusting the intensity level to match the intensity of your throwing session. There is no prescribed repetition range, as you can perform this movement for as many repetitions as feels comfortable for you.

Instructions: Begin with your feet relatively close together, either pointing towards the target or angled slightly. Step back with your glove side leg, then take a small step in place with your throwing side leg, ensuring that the inside of your throwing side leg faces the target. Lift both hands over your head, and once your hands reach overhead, lift your glove side leg into a leg lift position while simultaneously bringing your hands back down to your glove side knee. From there, complete your normal throw.

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Pitching Video Series

Reverse Throw

The reverse throw helps address imbalances in the shoulders of throwers, while also building strength in the shoulder and activating the core.

TIP: Incorporate this drill at the beginning and end of each throwing session. Perform the exercise at around 60-90% intensity each day. Prior to throwing, complete 2 sets of 10 repetitions. After throwing, complete 2-3 sets of 10 repetitions.

Instructions: Start in a kneeling position, with your throwing leg knee on the ground and your glove side leg out in front of you, bent at a 90-degree angle. Hold a weighted ball or plyoball weighing no more than 2lb to begin. Bring your hand inward and across your front leg knee. Then, leading with the back of your hand and following the same arm path as your regular throw, throw the ball behind you. Maintain a consistent wrist position throughout the movement and ensure that your front knee does not bend, collapse or rotate.

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Pitching Video Series

Pivot Pick

The Pivot Pick drill focuses on sequencing and developing dissociation between your upper and lower half.

TIP: Perform this drill at the beginning of each throwing session. Keep the intensity level at around 70-80%, but reduce it on lighter throwing days. Aim for 2 sets of 10 repetitions.

Instructions: Begin with your throwing side foot as your front foot, ensuring that it is facing the target. Place your glove side foot at a 45-degree angle. Start with your arm bent and the ball in your hand, with your palm facing the ceiling. Lift your arm up so that the ball is next to your ear, with your palm facing down. Then, rotate your elbow behind you, using your shoulder as a fulcrum. Rotate your upper body, showing the back of your glove side shoulder towards the target. Throughout the throw, keep your feet relatively still and avoid excessive rotation. Release the ball and allow your entire body, including your feet, to rotate in an uncoiling motion.

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Pitching Video Series

Modified Pivot Pick

Modified pivot picks work on sequencing, as well as dissociation between your upper and lower half.

TIP: Perform this drill at the beginning of each throwing session, the intensity your perform this drill at shouldn’t be above 70-80% however on lighter throwing days reduce your intensity levels. Perform 2 sets of 10.

Instructions: Start with your throwing side foot as your front foot, ensure this foot is facing the target. Your glove side foot should be on a 45 degree angle. Now complete your normal arm action, without your feet moving. Once you have released the ball allow your entire body to rotate including your feet in an uncoiling motion.

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Pitching Video Series

Roll In

The Roll In drill focuses on creating separation between your upper and lower half, while incorporating rhythm and proper sequencing.

TIP: Perform this drill near the beginning of every throwing session. On days with high intensity, execute the drill with a higher level of intent. On days with lower intensity, perform the drill with a lower level of intent. Aim for 2 sets of 8-10 repetitions.

Instructions: Start with both feet facing the target. Take a step forward with your glove side leg, followed by a step forward with your throwing arm leg. As your second foot lands, your arm should be going overhead with your palm facing behind you. Then, take your next step with your throwing arm leg, simultaneously rotating your torso towards your throwing arm side. With your arm bent, rotate it back behind you using your shoulder as a fulcrum. Upon landing your glove side foot, which will be your fourth step, complete the throw. Throughout the movement, ensure that your toes are always facing the target, and maintain a continuous and fluid motion.

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Pitching Video Series

Pick Off

The pick-off drill aims to create separation between the lower and upper half of your body.

TIP: Incorporate this drill at the beginning of every throwing session. On days when you are not throwing with high intensity, perform the drill with a lower level of intent. On days when you are throwing with greater intensity, execute the drill with a higher level of intent. Aim for 2 sets of 6-8 repetitions.

Instructions: Start with your back facing the target, assuming the stretch position. If you are a right-handed pitcher, throw the ball to the target as if you were making a pick-off throw to first base. For left-handed pitchers, the motion should mimic a pick-off throw to third base. Focus on rotating your lower half before allowing your upper half to rotate.

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Pitching Video Series

Rhythm Rocker

The Rhythm-Rocker drill introduces rhythm into your delivery and encourages you to find your back leg, allowing you to comfortably place more weight and energy into it.

TIP: Incorporate this drill into your routine 2-3 times a week on days when you have high-intensity sessions. Perform the movement with a minimum intensity of 80%. Aim for 2 sets of 6-8 repetitions.

Instructions: Start just short of your landing stride length, with your front foot facing towards the target and your back foot open so that the inside of your foot is facing the target. To initiate the movement, rock forward and then rock back. As you rock back, lift your front leg off the ground. Shift most of your weight onto your back leg and then complete the throw. Remember to maintain a closed glove side for as long as possible.

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Pitching Video Series

Step Back Pitching Drill

The Step Back drill emphasizes the drift and applies greater force through the back leg.

TIP: Incorporate this drill towards the beginning of each throwing session. Adjust the intensity of the drill to match the throwing intensity for that specific day. For example, if you are throwing at 60% effort, perform this drill at a similar effort level. Aim for 1 set of 8-10 repetitions.

Instructions: Begin in the stretch position. Take a step back with your throwing arm foot so that the inside of your foot faces the target. Once your back foot lands, lift your front leg into a leg lift position and complete your throwing motion. Throughout the throw, focus on keeping your glove side closed for as long as possible without any hesitation or pauses.

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Pitching Video Series

Walking Windup

Walking Windups focus on generating momentum and serve as an overload drill, exposing your body to greater forces than it is accustomed to. The drill also helps increase your throwing tempo.

TIP: Incorporate this drill into your routine 2-3 times a week, specifically on days when you have high-intensity throwing sessions. Aim for 2 sets of 8 repetitions.

Instructions: Start with both feet facing the target. Take a step forward with your throwing side leg, followed by your glove side leg, and then your throwing side leg again. On your third step, rotate your foot so that the inside of your foot is facing the target. Once you have planted your foot on the third step, bring your glove side leg into a leg lift position. From there, complete the throw while keeping your glove side closed for as long as possible during the movement. It is normal to feel like you are falling forward during this drill. There should be no pausing throughout the duration of the movement.

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Pitching Video Series

Step Behind

The step behind drill focuses on proper sequencing of the body and creating separation between the hips and shoulders.

TIP: Incorporate this drill into every throwing session. The speed at which you move your feet should increase with higher intent levels. There is no specific rep range for this drill, as it is beneficial to perform once you have completed other throwing drills during your catch play session.

Instructions: Stand sideways to your target. Begin by stepping your back foot behind your front foot. As your front foot lands, step forward with your glove side foot. While your second foot is in the air, start opening up your hips and front leg, positioning yourself for landing. Once you take the second step, initiate the throwing motion by breaking your hands.

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Pitching Video Series

Quarterback Drill

The quarterback drill helps athletes develop a sense of the drift and can also enhance the tempo of their delivery.

TIP: Incorporate this drill at the beginning of each throwing session, adjusting the intensity to match the level of effort for that particular day. For example, if you are throwing at 90% effort, perform the drill at a similar intensity. Aim for 1-2 sets of 6-8 repetitions.

Instructions: Begin with both feet pointing towards the target. Initiate the movement by taking a straight step back with your glove side foot, followed by a step back with your throwing arm foot. As you take the second step back, rotate your throwing arm foot open so that the inside of your foot is facing the target. Immediately after your second foot lands, lift your glove side foot into your natural leg lift position. Maintain a closed glove side and complete the throw in one continuous motion without any pauses.

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Pitching Video Series

Pec Throw

The pec throw drill focuses on proper sequencing, timing, and utilizing your pectoral muscle to throw the ball effectively.

TIP: Incorporate this drill at the beginning of every throwing session, aiming for 1-2 sets of 8-10 repetitions. Adjust the intensity of the drill to match the level of intensity for each specific throwing session.

Instructions: Begin with your feet positioned towards the target, and your arm flipped up behind you. While your arm is flipped up, gently move it back and forth to establish a sense of rhythm. Start with your glove side closed and the back of your front shoulder facing the target. Initiate the throw by engaging your pec muscle. Focus on keeping your glove side closed for as long as possible throughout the entire movement.

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Pitching Video Series

Rocker Throw With Figure 8

The Figure 8 Rocker drill emphasizes rhythm and sequencing of the body, while also helping you achieve a deeper and more powerful position with your arm.

TIP: Incorporate this drill at the beginning of every throwing session. Adjust the intensity of the drill to match the level of intensity for each session. You can perform this drill at 100% intensity, aiming for 1 set of 8-10 repetitions.

Instructions: Start with your feet in the landing position, ensuring that both toes are facing towards your target. Bring your throwing arm down in front of your left hip or thigh, creating a small loop with your hand to generate momentum and rhythm. Utilize this momentum to retract your arm deeply. As your arm moves backward, rotate your front foot and hip backward towards your body. When initiating the throw, focus on keeping your glove side closed for as long as possible throughout the entire motion.

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Pitching Video Series

Self Toss Pitching Drill

Initially, you may feel like your body is ahead of your arm, which is a positive outcome. The Self Toss drill is designed to increase your tempo and minimize any inefficiencies in your arm path, such as a hitch.

TIP: Incorporate this drill into your routine 2-3 times a week, aiming for 1-2 sets of 6-8 repetitions. Performed near max intent, to comfort though.

Instructions: Begin in the stretch position, holding the ball in your glove. Toss the ball into the air towards your throwing hand using your glove, while simultaneously lifting your front leg into leg lift. Once you catch the ball, allow your arm to complete its natural path and execute the throw.

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Pitching Video Series

Drop Step

The drop step drill works on sequencing of the body, it also serves as an overload drill. An overload drill allows your body to experience generating more force than usual, gradually adapting to the additional forces produced.

TIP: Incorporate this drill on days with high-intensity throwing sessions, limiting it to 2-3 days per week. Aim for 1 set of 6-8 repetitions.

Instructions: Start by facing away from the target. Take a step straight back with your throwing arm foot, followed by a step back with your glove side foot. As you take the second step, begin rotating your body towards the target to initiate the throwing motion. Focus on keeping your glove side closed for as long as possible throughout the entire movement.

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Pitching Video Series

3 Hop

The 3-hop drill emphasizes proper sequencing of your body and serves as an overload drill. An overload drill allows your body to experience generating more force than usual, gradually adapting to the additional forces produced.

TIP: Incorporate this drill on days with high-intensity throwing sessions, limiting it to 2-3 days per week. Aim for 1 set of 6-8 repetitions.

Instructions: Begin in the stretch position and lift your front leg up to the top of your leg lift. Shift all your weight onto your back leg and hop upwards and forwards on your back leg three times consecutively. After the third jump, as soon as your back leg lands, transition into the throw. Focus on keeping your glove side closed for as long as possible and ensure a stable front leg upon landing.

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Pitching Video Series

React Step

The React Drop Step drill focuses on maintaining proper sequencing during the throw and adds a sense of rhythm to your motion.

TIP: Incorporate this drill on days when you have higher intensity throwing sessions. Aim to perform 1-2 sets of 6-8 repetitions.

Instructions: Begin in the stretch position, then lift your back leg off the ground while balancing on your front foot. Lower your back leg, and as soon as it touches the ground, initiate the throw. Keep your glove side closed throughout the drill.

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Pitching Video Series

Seated Throw

The seated throw drill focuses on developing a shorter and more efficient arm path. It also enhances the dissociation between your upper and lower body.

TIP: Incorporate this drill at the beginning of every throwing session. In terms of effort level perform the drill to tolerance, aiming for 1-2 sets of 8-10 repetitions.

Instructions: Assume a seated position with your body angled at 45 degrees towards your target. Take your arm back and execute the throw while maintaining a closed glove side throughout the movement.

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Pitching Video Series

Modified Pec Throw

The “Modified Rocker” drill emphasizes creating separation between your upper and lower body. It also highlights the crucial timing for exerting effort during the throw, which is once your front foot has landed. This drill aids in developing proper body sequencing.

TIP: Incorporate this drill into every throwing session, adjusting the intensity based on the level of throwing intensity for that session. You can perform this drill up to 100% intensity to tolerance. Complete 1 set of 8-10 repetitions each time you perform this drill.

Instructions: Begin with both feet facing home plate, mimicking the length of your pitching stride. Start with your arm retracted and flipped up behind you, while keeping your glove side close. Open your hips as much as possible, facing towards home plate. Throughout the drill, focus on keeping your front side closed for as long as you can. Initiate the throw with a slight counterrotation of your hips and torso, then rotate them back to a fully opened position. Allow the momentum to carry your arm forward during the throw. Ensure that your front leg is straight upon releasing the ball.

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Pitching Video Series

Figure 8 Square Drill

Known as “Standing 45’s with a Figure 8,” this drill allows your arm to build momentum gradually, enabling your body to assume a stronger and deeper position. Additionally, it emphasizes the separation between your upper and lower body.

TIP: Include this drill as the first in your throwing progression every time you throw. Perform 1 set of 8-10 repetitions, ensuring a maximum effort level of 80%

Instructions: Assume a staggered stance with your glove side foot in front of your throwing arm foot. Keep your feet about shoulder width apart. Bring your throwing arm down and across your body in front of your left hip, creating a small loop with your hand to generate momentum and rhythem. Utilize this momentum to retract your arm deeply. As your arm moves backward, rotate your front foot and hip backward into your body. When initiating the throw, maintain a closed glove side as long as possible throughout the throw.

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Pitching Video Series

Janitor Throw

Known as the “Janitor Throw,” this drill emphasizes creating separation between your lower and upper body. It also helps pitchers develop a better feel for their back leg and generate more force through it.

TIP: Incorporate this movement into every throwing session, adjusting the intensity based on the day’s focus. On days when you’re not throwing hard, perform this drill at a lower intensity. On days when you’re throwing hard, execute the drill with maximum throwing intensity to tolerance. Complete 2 sets of 6-8 repetitions.

Instructions: Position your back foot against the rubber, and align your front leg so that the middle of your front foot is in line with your back foot. Ensure that your front foot’s toes are pointed towards second base. Lift your front leg, aiming to transfer your body weight onto your back leg, as if you were sitting in a chair. Your back should face home-plate, and during the initial movement, try to keep your glove side closed for as long as throughout the throw.

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Pitching Video Series

Upward Toss

This drill is designed to strengthen the back of your shoulder and prevent muscle imbalances, promoting shoulder health and strength..

TIP: Perform this drill before and after each throwing session. Before throwing, complete 1 set of 10-12 repetitions. After throwing, aim for 2-3 sets of 10-12 repetitions. Adjust the number of upward tosses post throwing based on the intensity of your throwing session. On higher intensity days do more reps of upward tosses.

Instructions: Start with your arm extended to the side, bent at a 90-degree angle, and palm facing the ground. Hold a ball weighing no more than 2lbs, ensuring you feel its weight. Using your elbow as the pivot, rotate your hand backward while simultaneously throwing the ball straight up into the air. Maintain control as you catch it on the way down, then engage your decelerator muscles to slowly return your arm to the starting position before repeating the movement.

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