Focuses on rolling the back foot over, so that the knee is released and energy is transferred throughout the body.

Drill Setup

  • Drill can be run anywhere on the field.
  • You need a pitcher and either a catcher or net for him to throw to.

How it Works

1   Pitcher stands with feet shoulder-width or a little farther apart.

Starting Position

2.   He rocks back, putting his weight over his back leg.

Rock back

3.   He then separates his hands down, forms the “T” position, throws the ball and finishes over the opposite knee.

Throw the ball

4.   Complete 15-20 repetitions.

Finish over the knee

Coaching Tips

  • Look for a good roll of the back foot on the pitch.
  • Also, make sure pitcher is maintaining his balance when finishing over his knee.
  • This drill is great for helping pitchers generate speed and get the most from their bodies – particularly smaller pitchers.
  • Ball should travel on forward and downward plane – which is the toughest type of pitch to hit.
  • Drill can be done with or without coach’s supervision.