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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