Week 1

Leg Drive

For week 1, the focus is all about leg drive and using your lower half of your body to create energy.

Below I have posted 3 drills that are focused primarily on legs.

You will find a written description, with the basic outline for the drill, as well as a video demonstration from YouTube.

One Leg Drill

Increase drive distance!

The one leg (flamingo) drill is a great way to isolate your drive leg, and focus on producing the most power possible. The key mechanics in this drill is to only rely on your push leg as a source of power. It is natural to try and use your arms, or upper body for power, but this drill you should not. It will feel uncomfortable, because it is unnatural to not use your upper body, this is normal.

This drill should be completed as followed:

10 pitches with single leg isolation throwing fastball
15 pitches, full motion, fastball focusing on feeling the same drive as before
10 pitches with single leg isolation throwing changeup
15 pitches, full motion, changeup focusing on driving out, and "selling" the pitch
Finish drill with 4 sets of 10 pitches (your choice) and focus on leg drive
Pause workout as needed and implement the single leg drill if feeling "weak" at any point in the drill
Finish the workout with a light jog, to get the blood flowing in your legs
If done properly your lower half should be exhausted but he end of the workout

Double Arm Drill

Increase arm speed and arm whip!

The double arm drill is a great way to get muscle memory for a quick arm. The idea behind the drill, is to start slowly to get the hang of two arm circles. The key is to increase speed of the arm as you progress in the drill.

This drill should be completed as followed:

10 pitches with double arm circle throwing fastball
15 pitches, full motion, fastball focusing on quick arm speed
10 pitches with double arm circle throwing change up
15 pitches, full motion, changeup focusing on quick arm speed and correct release
Finish drill with 3 sets of 10 pitches (your choice) and focus on arm speed, not location
Pause workout as needed and implement the double arm drill if feeling "slow" at any point in the drill

Ball Pick-up Drill

Keep your body low!

The ball pick up drill is another isolation drill, but this time you have the momentum of your body as well. An important mechanic to note, is that you should bend at your knees when picking up the ball, and then drive immediately out and toward home plate. Try to resist the urge to stand up tall after picking up the ball, the goal is to stay low and use the energy provided in your legs from being bent.

This drill should be completed as followed:

10 pitches picking up the ball from the ground, fastball
15 pitches, full motion, fastball focusing on the same drive as before
10 pitches picking up the ball from the ground, changeup
15 pitches, full motion, changeup focusing on leg drive out and "selling" it
Finish drill with 4 sets of 10 pitches (your choice) and focus on consistent leg drive and push distance
Pause workout as needed and implement the double arm drill if feeling "slow" at any point in the drill

jump-up drill

Be strong!

This is a great drill for leg drive, but also for whole body engagement. It incorporates upper body,m when doing pushups to get up from the starting position, and in engages your core as well.

Key focus points:

Ball, to the side of shoulder
Push up & leg split simutaneously
Engage core throughout whole drill
Be in athletic positions at all times
Maintain a sturdy base

This drill should be completed as followed:

10 pitches doing jump-up drill -- quick pace, get your heart rate up
15 second break
Repeat the 10/15 combo 3 times
Finish drill with 3 mixes, and a light job after