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Helping Fastpitch Pitchers Feel Their Legs Working Together

paige-rubber-band-still.jpg

One of the most common flaws with fastpitch pitchers is a tendency to reach out aggressively with their front leg instead of getting both legs involved. Essentially, the front leg is active and ends up pulling the rest of the body along.

The problem, however, isn’t just in the legs. It’s really that the center of the body – the center of gravity if you will – never gets driven off the pitcher’s plate, so when the pitcher lands her front leg (left leg on a right-handed pitcher) there isn’t a whole lot of momentum to stop.

In fact, you’ll see many of these pitchers wasting a lot of energy trying to drag that back leg forward instead of having it glide effortlessly. That lack of power from the right side often results in bad (forward posture), a tendency to want to over-use the throwing shoulder (the power has to come from somewhere) and a host of other problems.

You can tell players to keep their legs under them, and have them work together. But I find that’s more difficult for some than others. So I came up with a little drill for the former group, to help them learn to use their legs together instead of one at a time.

All you need is one of those workout rubber bands like the one in this photo that you canRubber band find at pretty much any sporting goods store. Or at your house in the pile of exercise equipment you bought with all good intentions of using but is now just gathering dust in a corner of the rec room or bedroom.

Of course, it will be way too big to be of much use, so double it up and then have the pitcher slide it up until it is about midway up her thighs. Then have her pitch.

What she’ll find, as Paige here did the first time she tried it, is if don’t use your “push” leg it gets yanked forward by the effort of your front leg anyway. (She’s better at it now.)

The goal is for the pitcher to be able to drive out with full force and energy while feeling like she’s gliding on her back leg, with her knee pretty close to being underneath her hip. When she lands, she should have a lot more energy going into her firm front side. Maybe so much she can’t quite contain it all at first.

But she should feel how much less effort it takes to get into a good, strong, upright position. And how easy it is for the pitching arm to whip through the zone because the whole body is working more as a unit instead of a collection of independent pieces.

Of course, the real test comes when she takes off the rubber band and tries it without the tactile aid. It may require a bit of rinse and repeat at first. But I’ve found it’s pretty effective helping those who tend to run away from the back leg to keep the legs working together.

So if you have a pitcher with this issue, give it a try and see if it helps. Either way, be sure to leave a comment down below!

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Getting the feel of the push off in fastpitch pitching

Leaping drill starting position - fastpitch pitching

Getting a strong push-off is essential to maximizing speed for fastpitch pitchers. You need to develop a lot of forward momentum so that when your front foot comes down the stop is very sudden, which helps accelerate or sling the lower arm through the release zone.

Unfortunately, young pitchers often have trouble getting the timing down to create an early push. Instead, they will kick the stride leg forward while just sitting on the drive leg, and then try to push at the end, which is too late.

I’ve had pitchers skip before, because that mimics the sequence, i.e., push off first then reach with the leg. It works for some but not others. So if you or someone you know is still having trouble getting the feel, here’s something to try.

Place an obstacle out in front of her, very low to the ground like the swim noodle Alyssa’s father Tony is holding here. Then have the pitcher jump over it, using a normal forward jumping motion rather than thinking about pitching.

When she does it, ask her what she feels. If she isn’t sure, have her do it again. What she should feel is the drive leg pushing first, then the stride leg reaching out. If she does it correctly you’ll see it, as shown in the photos here.

Yes, this motion would be illegal for a pitch – big time illegal – but that’s not what you’re going for right now. Because if she could get the push legally you wouldn’t be doing this drill.

You just want her to feel the push first. After she does it a few times, have her go back and now try to copy that feeling with an actual pitching motion. If she’s gained the feel, and is driving her body forward first, the back foot should pretty much take care of itself.

So far, every pitcher I’ve tried this with has made an immediate improvement in her drive mechanics. I’m not quite ready to pronounce it foolproof yet, but it’s looking good.

If you’re facing this issue give it a try, and let me know in the comments how it works out. And if you’ve done this before, share your experience and whether it worked for you too.

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