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Pitchers' band work at a fence

Pitchers

EasyAbout 10 minAny numberPIT009

Band routine tied to a pole or fence: rotations at hip and shoulder height, then slow throwing motions.

Original drill sheet (PIT009)

Set up

Steps

1. Hip height: internal rotation, then external rotation, elbow on the hip
2. Shoulder height: internal rotation, then external rotation, elbow level with the shoulder
3. Waist height: reverse throwing motion, then forward throwing motion, loose and relaxed

Coaching points

• Shoulders stay level
• Smooth, not fast
• Glove hand steadies the throwing elbow