Being a successful pitcher requires consistent practice and work throughout the week to build a strong foundation. Whether you're just starting out or have more advanced skills, drill work is one of the best ways to reinforce good habits and focus on the smaller aspects of pitching. Many drills can be completed at home -- rain or shine -- and without a catcher! If you're looking for ways to hone your motion, consider the following three pitching drills you can do on your own.
1. Drive and Stride
A strong drive and long stride are essential pieces to a powerful motion. The drive and stride drill helps pitchers focus on developing or refining their mound burst, while helping them elongate their stride. For this drill, all you need is a bat and a place big enough to stride out. Pitchers should hold the bat with both arms directly out in front of them (at chest or shoulder height), and situate their feet like they would on the rubber. Next, they will simply go through their pitch while keeping the bat held out in front.
Removing the arm aspect of pitching allows the pitcher to pay closer attention to what their push-off looks like -- making sure they're keeping their driving foot straight -- while also ensuring they are opening their front hip in the stride. This can be done in sets of 25 multiple times a week to improve leg mechanics.
2. Power Drag
In addition to a powerful drive, the drag is an essential part of getting power out of your legs during the middle and end of your pitch. While the drive and stride drill can be used to incorporate the back leg, the power drag drill enables the pitcher to isolate what her drag is doing and the finale of her pitch. This drill can be completed indoors or outdoor, but having a straight line as long as your stride (drawn in the dirt or with a piece of tape on the floor) will help you better assess what your drag is doing. Stand at the beginning of the line so that it is in the middle of your body. Without a ball, stride out into your open position, stopping when your body is in an "X" position.
Next, finish the pitch by dragging your back leg through hard, trying to keep it as straight as possible and on the top side of your big toe. Once you get good at this, you can attach an ankle weight to your bag leg to strengthen the drag.
3. Towel Drill for Internal Rotation
You don't just have to focus on leg drills when working without a catcher, you can also refine your whip! For this drill, all you need is a hand towel, rolled length-wise and taped at the beginning and end so it remains rolled up. To complete this drill, simply go through your pitching motion using the towel instead of a ball. You want to focus on remaining curly in the arm and then whipping the towel through so that your arm finishes pointed out in front of you (or following the path of the ball if you were pitching regularly). This drill works to help maintain curl and exaggerate the whip because if you get too stiff or try to yank the towel up, it will finish up by the shoulder or face.
It's important to note drills should be used in tandem with regular pitching sessions to help work on specific mechanic issues you want to fix or improve. They're designed to be incorporated as part of your pitching workout and will not replace full-motion pitching or sessions with your instructor.
Want to learn more about fastpitch pitching lessons? Elevate Sports Training in Dayton is proud to offer pitching instructors that teach the proper mechanics for internal rotation (IR) for beginning and advanced pitchers. Contact us today at (937) 848-1990 or elevatesportsdayton@gmail.com to schedule a lesson for your pitcher!