Title
Pitcher kneels on the back knee and throws from a fixed base, isolating back-leg drive and hip rotation in the throwing motion.
Compilation
If this video stacks several distinct drills back-to-back, split it into individual, draggable drills — each with its own clip, steps, and tags.
Coach's take
Great for building: Back leg drive and hip rotation for throwing velocity and efficiency.
Builds toward Generating velocity from the lower body, allowing for higher arm speed and reduced arm strain at the next level.
What it is
Pitcher assumes a tall kneeling position with the back knee on the ground and the front leg extended forward. From this locked lower-body stance, the pitcher throws a baseball using only upper-body and core rotation, eliminating stride and lower-leg contribution to isolate the posterior-chain drive.
What it practices
Isolates hip rotation and back-leg drive force generation independent of stride. Reinforces torso rotation and sequencing of hip and shoulder separation during arm acceleration.
Focuses on improving
Targets pitchers who generate power from their lower body inefficiently or fail to load the back hip before upper-body rotation. Builds awareness of hip-drive contribution to arm speed and throw velocity.
How to run it
3 sets of 10-15 throws per arm.Setup
- 1Player positions with their glove-side knee on the ground, slightly in front of the throwing-side foot.
- 2The throwing-side foot should be flat on the ground, angled towards the target.
- 3Shoulders are squared to the target with the baseball in the glove.
- 4A target (catcher or net) should be set up 15-20 feet away.
Run the drill
- 1Initiate the throwing motion by pushing off the throwing-side foot, driving the hip forward.
- 2Rotate hips and torso, driving the chest towards the target.
- 3Extend the throwing arm and release the ball towards the target.
- 4Allow the throwing-side leg to follow through naturally, ending balanced.
Coaching cues
- Ground force through your back foot.
- Lead with your hips.
- Feel the connection from the ground up.
- Explode forward.
Common mistakes
- Throwing primarily with the arm, neglecting the back leg push.
- Failing to rotate the hips and chest, limiting power.
- Dropping the elbow or throwing with a short arm path.
Progressions
- Increase throwing distance to a full bullpen or mound length.
- Transition to a standing 'rocker' drill, then to a full delivery.
- Add a weighted ball (lightly) to enhance proprioception and strength, if age appropriate.
Coach notes
transcript
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