Title
Pitcher stands with back against a wall, performs a leg lift and hip hinge while keeping buttocks on the wall to train lower-half engagement and hip rotation during 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: Lower half hip hinge and rotational force generation, maintaining hip-shoulder separation for efficient pitching mechanics.
Builds toward Generating increased velocity and control by effectively engaging the lower half and maintaining optimal hip-shoulder separation through the pitching delivery.
What it is
Pitcher stands facing away from a wall with feet a half-step out from the wall. Pitcher lifts the front leg and hinges at the hips while maintaining contact between buttocks and wall. Pitcher then performs hip separation while keeping the back glute on the wall and slides the lower half forward into the throw position.
What it practices
Trains hip hinge mechanics and lower-half drive during the pitching stride. Builds hip rotation and separation while ensuring the posterior chain stays connected through the throwing motion.
Focuses on improving
Develops proprioceptive awareness of proper hip engagement for young pitchers learning to drive force from the lower half. Corrects disconnected arm-slot mechanics caused by early trunk rotation or lack of hip drive.
How to run it
3 sets of 8-10 controlled reps per side.Setup
- 1Stand facing a wall with your throwing-side hip about a half-step length away from the wall.
- 2Place your lead foot (stride leg) slightly forward and balance on your pivot foot (power leg).
Run the drill
- 1Perform a leg lift with your lead leg, bringing your knee up.
- 2Hinge your throwing-side hip back towards the wall until your butt lightly touches the wall.
- 3With your butt still touching the wall, initiate your pitching arm action and hip-shoulder separation.
- 4Control the movement back to the starting leg lift position without losing wall contact until the separation phase.
Coaching cues
- Butt to wall, not just a squat.
- Hinge, don't squat.
- Stay connected to the wall through separation.
- Feel the glute engage as you hinge back.
Common mistakes
- Squatting down instead of hinging at the hips.
- Losing contact with the wall too early or never touching it.
- Leaning away from the wall with the upper body instead of driving the hips.
- Not achieving proper hip-shoulder separation while maintaining lower half connection.
Progressions
- Increase the distance from the wall slightly for more challenge.
- Perform the drill with a light medicine ball to simulate throwing load.
- Transition directly into a dry throw after hip separation.
Coach notes
transcript
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"segments": [
{
"start": 0.0,
"end": 2.08,
"text": "If you're a pitcher and you're 12 years old,"
},
{
"start": 2.08,
"end": 3.28,
"text": "you probably need to learn this drill."
},
{
"start": 3.28,
"end": 4.6,
"text": "Check this out."
},
{
"start": 4.6,
"end": 7.56,
"text": "Get a wall, take a half step out,"
},
{
"start": 7.56,
"end": 10.14,
"text": "leg lift, and then hinge."
},
{
"start": 10.14,
"end": 11.88,
"text": "So butt touching the wall."
},
{
"start": 11.88,
"end": 13.48,
"text": "Then I want you to separate,"
},
{
"start": 13.48,
"end": 16.2,
"text": "but your butt should still be touching the wall."
},
{
"start": 16.2,
"end": 19.56,
"text": "So instead of going here and then out,"
},
{
"start": 19.56,
"end": 22.44,
"text": "get connected and slide."
},
{
"start": 22.44,
"end": 26.08,
"text": "That's the best way to learn how to engage your lower half"
},
{
"start": 26.08,
"end": 28.84,
"text": "and keep your hips engaged in the whole throw."
},
{
"start": 28.84,
"end": 32.08,
"text": "That's a core drill that we do in the 90 day program."
},
{
"start": 32.08,
"end": 33.8,
"text": "I work with guys online to get them"
},
{
"start": 33.8,
"end": 35.48,
"text": "throwing harder and healthier."
},
{
"start": 35.48,
"end": 38.68,
"text": "If you want to learn more, DM me and we'll get started."
},
{
"start": 38.68,
"end": 40.08,
"text": "All right, see you in a bit."
}
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}