This drill focuses on the proper alignment and positioning at the pitcher’s balance point. The balance beam will challenge the athlete to maintain balance over the balls of his feet. However, the drill can also be done on flat-ground depending on comfort level. The balance beam provides instant feedback, since poor balance obviously leads to the athlete falling off the board. The pitcher should hold himself in the balance point for a minimum of 3 seconds each repetition focusing on the checkpoints provided in the pictures below. Repetition times can be increased to challenge the athlete as they improve their balance.

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Toss and Balance – 20x Daily

Out of both the windup and stretch get to a balance point and hold for a count of 3 seconds. Focus on chin over your belt with leg raised at waist level – splitting your body in half. Lead side glove should be closed with elbow directed at the target. Ball will be thrown to the pitcher where he will hold for a 3 count. He catches the ball with his throwing arm (not his glove) and gathers his hands together once the ball is caught and again hold for a count of three. Optionally, the pitcher may throw to a partner after the last step described above. This drill is used mainly to help the pitcher get a sense of keeping his weight back. It also helps them feel a proper balance point.

Start out of the windup or stretch as you would in a game.

Get to your balance point and hold for a count of 3 seconds. Your partner should not throw you the baseball until you show you can balance and are in the correct position. Your lifted knee should be a minimum of waist level.

After holding for a count of three your partner should flip your a baseball to your throwing hand. Do not use your glove to catch the ball.

After catching the baseball bring your throwing arm in a slow motion back to your glove.

Hold the baseball in your glove for another 3 second count. Then you may either drop your leg down or throw the baseball to a target. Keep in mind early handbreak and proper arm path.

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Knee Drill – 20x

This drill is done to isolate the pitchers upper half and forces throwing out front. To set up get down on your right knee (RHP) with your lead foot aligned towards the catcher and back leg parallel. The pitcher should use a short quick arm stroke with a “C” to an “L” arm path (game speed) . Catcher should give pitcher a low target at the tops of the ankles away to a right handed hitter. All pitches can be thrown in the knee drill (especially when working on curveballs). This drill can also be done in a serious of checkpoints as shown below – but preferably in one fluid athletic motion.

Set up with both feet on a line directed at your target.

Turn your torso to load your hips and oblique muscles.

Break your hands while turning using the same arm path described in previous drills. Make sure your glove and lead arm stay closed.

Get into a “L” position with your throwing arm maintaining a closed front side.

As you turn to throw bury your glove side arm into your back hip, while pulling your arm through to a high release points. Your elbow should be above your shoulder, however your hand can be in a variety of positions since pitchers throwing from different angles.

Deliver the baseball with your head focused on the target. Follow through with your chin above your knee cap and your throwing arm on the opposite side of your knee.

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It is crucial that pitchers break their hands on time – especially younger pitchers. A proper hand-break involves quickness but also means being early. Starting your hands before your leg goes below waist high/parallel will allow your arm to get to the “L” position on time. This helps pitchers with accuracy and achieving a downward plane ball flight. Most importantly, it helps maximize your body efficiency giving you increased velocity.

Pitchers should get to a proper balance point as shown above. The knee should be at minimum waist high with your foot in line with your kneecap. Your leg lift should split your body evenly in two and your shoulders should be level.

Since these drills build on themselves, you should incorporate the correct armpath we covered earlier – “C’ to an “L” position, leading with the pinkie and breaking below the waist. The key to this drill is breaking early. You should start your armpath (break) BEFORE your leg drops below your waist. The picture above shows what an early hand break looks like. Although this may seem VERY early, in game situations

After breaking early let your lifted leg drop right where it came from. Keep the majority of your weight on the backside (right foot). If you have trouble with this never let your left foot touch the ground. Let it hover above the ground keeping 100% of your weight on your back foot.

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Arm Path Drills – 10x per day

A pitcher should use a “C” to an “L” armpath. Lead with the pinkie finger below the waste forming a big letter “C”. Elbow should be above shoulder and hand should be above elbow making the letter “L” with your arm. These should be done with a fast arm stroke representing game speed conditions. However, pitchers can start slower to get warm and groove the correct armpath.

Armpath drills can also be done uses a fence or a wall – parallel and at a 45 degree angle to the fence. Parallel fence drills will guard against “arm wrap” or “casting”. This occurs when the pitcher drops his arm below the waste and behind his back locking out the elbow. Obviously, if this incorrect armpath is used the pitcher will hit his hand on the wall.

A similar version of the wall drill where the pitcher turns at a 45 degree angle to the wall also helps prevent incorrect armpath. This angle really focuses on keeping a slightly flexed back arm.  Avoiding a locked out elbow will help prevent injury and inconsistent pitch command.

Set position with feet shoulder width apart. Stretch position with eyes focused on an imaginary target.

Lead with pinkie finger below the waist keeping a slightly flexed elbow

Form the letter “C” and end at the letter “L” with the ball pointing at second base. You elbow should be above your shoulder and your hand above your elbow.

90 degree angle forming the letter “L”.  Glove-side elbow pointing at the target.

Elbow should be a minimum of level with your shoulder or slightly higher. Your hand should be as close to over your elbow as possible forming a 90 degree angle. The baseball should be pointed between the shortstop and second base.

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