Drills to improve leg drive:
Push-up explosions - Start the normal distance from catcher facing the target. The pitcher should set up in a low lunge position with the drive foot on the power line. (Drive leg forward - stride leg back). Swing both arms loosely and push forward up and out of the lunge moving forward down the power line to finish just like a normal pitch.
Ankle Weights - Pitch 20x run throughs with 1lb ankle weights on.
Elastic drill- Belt/elastic- tie to fence-pitch and don’t let resistance pull you back
The harness drill: - DO NOT USE A BALL - Use harness and leader to pull the pitcher forward with a rope attached to the belt to achieve desired muscle memory in drive. Stand directly in front of the pitcher keeping the rope directly above the power line. - DO NOT USE A BALL - Be gentle and cautious until the pitcher gets used to the extra force pulling her body down the power line.
Resisted and assisted leg drive: Use an ankle harness and leader to gently assist the pitcher in pushing off down the power line - DO NOT USE A BALL
Figure 4’s- advanced X drill progression where front foot is lifted off of ground and raised to a figure 4 position to enhance balance and increase stride and leg drive. Make sure to keep the head over the torso and the torso over the toes. Balance is extremely important in this drill. Make sure to stride along the power line and close the hip fully at the end of the pitch.
Brace on base drill: (figure 4 off of base) Use the high lip of a base to feel the drive a pitcher needs to feel coming off of the mound. Can only be done outdoors on a field. The pitcher should always make sure to wear cleats when performing this drill.
The rocker/pendulum drill: Stand on the mound/normal distance facing the catcher. Shift all weight to drive leg to allow stride leg to swing freely front and back - STAY ON THE POWER LINE -Swing stride leg forward - keep standing tall throughout this drill - the pitcher should shift the weight of the stride leg back behind to load drive leg with all weight and potential energy of the body. As she moves forward the pitcher should kick her stride leg up and out down the power line with speed and strength as she swings her arms forward to complete a full arm circle and finish her pitch.
The walk/run up - start a few paces behind the normal distance of the mound. Time the foot plant to be directly on the mound - pushing off of the rubber during this drill is extremely important - The pitcher should start with her glove hand foot forward and swing her arms loosely at her side as she plants her foot on the mound she should complete a natural arm circle and pitching motion walking through the motion creating forward momentum off the mound straight down the power line.
Drills to improve hip-timing and power:
The-knee-in glove drill - DO NOT USE A BALL - The pitcher should begin very close to the catcher (the distance will vary slightly depending on the length of the pitcher's legs). The catcher should hold her glove in the center of the plate about shoulder height as she squats. The pitcher should stand in wrist flick position (sideways with toes on the power line) and complete the wrist snap drill without throwing the ball. Finish by closing the hip and lifting the drive leg knee up into the pocket of the catcher's glove. Even though this drill is focusing on the lower half of the body don't forget to follow through correctly with the arm each time.
Pitching Sprints: Starting from the mound throw as many pitches as possible within an allotted amount of time. Try to beat your record (use extra balls in case one gets away). NEVER SACRIFICE PROPER MECHANICS FOR SPEED. Build up incrementally. Stay conscious of proper mechanics.