Chapter 10 Pitching Drills
10.0.1 Medicine ball rotational throw
This movement develops rotational power and is a foundational movement for both pitching and hitting.
10.3 Some Basic Drills
10.3.1 Fence Hip Drill
The pitching fence hip drill (or wall drill) teaches pitchers to lead with their front hip, not their shoulders, by pressing their hip against a wall or fence during the leg lift to feel the correct loading and forward momentum towards the target, ensuring weight stays back before driving through, reducing strain and increasing power.
Key points are facing the wall, leading with the hip (butt cheek first), keeping the upper body back, and creating tension in the core for a strong, balanced delivery.
10.3.2 Reverse Toe Tap
The pitching “reverse toe tap drill” helps young pitchers build balance and control by simulating the start of their delivery in reverse.
This drill strengthens stabilizer muscles in the legs, improves posture, and creates a closed front side to lead with the hips, helping pitchers develop a more efficient, powerful, and controlled pitching motion, focusing on balance over speed initially.
10.3.3 Heel- toe drill
The pitching heel-toe drill trains proper stride direction and hip-shoulder separation by having pitchers extend their front leg with the heel next to the toe, focusing on leading with the hip to angle shoulders uphill, then driving forward to throw, often using a towel or just dry reps to feel the correct sequence for a powerful, efficient delivery.
It helps pitchers stay behind the ball longer, create a strong front leg block, and avoid collapsing forward, improving velocity and command.
10.3.4 Towel drill (using a lifting strap)
The baseball towel drill using lifting straps enhances the traditional towel drill by adding weight and a unique feel for better arm action, focusing on proper extension, rotation, and a powerful finish by snapping the strap forward. Players hold the strap at the end, mimic their throwing motion, and aim for a loud snap at the proper release point, ensuring they drive through the target rather than short-arming, building muscle memory for a strong, connected throw.
10.3.5 Hadder Drill
Drill based on Josh Hadder’s pitching motion to let players feel loading the back hip.
Purpose is to expose the player to how rotationally loading the back hip feels and how to use that stored tension to create power and velocity
Also know as a Janitor Throw
10.3.6 Lasso Throw
Lasso Drill is an exercise that develops arm control, torso rotation, and efficient energy transfer throughout the throwing motion. It teaches proper arm timing, smooth arm path, and maintains a fluid kinetic sequence — from the hips all the way to the hand.
10.3.7 Cement Feet Throw
The “Cement Feet” (or “Feet in Concrete”) baseball throwing drill is designed to isolate the upper body, forcing throwers to engage their core, hips, and shoulders while keeping their feet stationary.
This drill corrects inefficient arm patterns and improves throwing direction and rotational power.