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Rocker and step-behind drills
Pitchers
EasyAbout 10 minPitchers
Short throwing drills that teach rhythm and direction to the plate without a full delivery.
Set up
Pitcher and catcher at about 15 m.
You need: Glove, ball, catcher
Steps
- Rocker: feet wide, rock back then forward and throw, ten times
- Step-behind: back foot steps behind the front foot, then throw, ten times
- Finish with five from the stretch
Coaching points
- Momentum straight at the target
- Hands break as weight goes forward
- Same arm speed every rep
Common mistake. Falling off to the glove side after release.
Adjust it
EasierHalve the distance and the effort.
HarderHit the catcher glove both sides of the plate, five each.
