Pitcher Kneeling Drill

A Drill to Isolate and Refine Upper Body Mechanics for Pitchers

The Pitcher Kneeling Drill starts pitchers in a kneeling position, allowing them to focus solely on their upper body mechanics. This drill is essential for improving arm path, release point, and overall control without lower body distractions.

Difficulty Rating: ★★☆☆☆ (Moderate)
Time Estimate: 8-12 minutes

Setup:

  1. Equipment Needed:
  • Baseballs
  • Glove for the pitcher
  • Target or catcher set up about 30-40 feet from the pitcher
  • Optional: A flat, stable surface or mat for comfort while kneeling
  1. Player Positioning:
  • The pitcher starts from a kneeling position on their throwing-side knee, with their non-throwing knee pointed toward the target. This position isolates the upper body and removes the use of the lower half, encouraging the pitcher to focus on arm path and release point.
  1. Target Position:
  • Place the catcher or target 30-40 feet away, depending on the player’s age and strength. The target should be at a comfortable distance for consistent throws while working on mechanics.

How to Run the Drill:

  1. Initial Positioning:
  • Have the pitcher start in a kneeling position, with their throwing-side knee down on the ground and their lead knee (non-throwing knee) pointing directly toward the target.
  • The pitcher’s body should be upright, with good posture, and the glove should be in a ready position.
  1. Executing the Throw:
  • The pitcher begins the throw by rotating their torso and bringing their throwing arm back naturally.
  • Focus on maintaining a smooth arm path and consistent release point. Encourage the pitcher to use their glove side to help guide and balance their throw, but to keep all power and control in the upper body.
  • The pitcher should complete the throwing motion by following through smoothly, aiming to hit the target consistently.
  1. Repetitions:
  • Each pitcher should perform 10-12 throws per round, focusing on consistency in arm path, release point, and accuracy. After a round, provide feedback or adjustments as needed before starting a new set.
  1. Adjustments:
  • If the pitcher struggles with accuracy, shorten the distance to the target. For more advanced pitchers, vary the distance or use different targets to add challenge.

Why You Run This Drill:

The Pitcher Kneeling Drill is a valuable tool for isolating and improving upper body mechanics. By taking the lower body out of the equation, this drill forces pitchers to focus on the key elements of their throw, such as arm path, release point, and torso rotation. This can help prevent common mechanical issues, improve control, and build confidence in throwing accuracy.

Key Skills Developed:

  • Arm Path Consistency: The drill emphasizes a smooth, repeatable arm motion, which is crucial for accurate pitching.
  • Release Point Control: By isolating the upper body, pitchers can develop a consistent release point, essential for both control and effectiveness.
  • Upper Body Strength and Coordination: This drill reinforces the strength and coordination of the upper body, which are essential for overall pitching mechanics.

Pros and Cons

Pros:

  • Isolates Upper Body Mechanics: Focuses solely on arm path, release, and upper body control, eliminating lower body distractions.
  • Improves Control and Accuracy: Helps pitchers refine their release point, contributing to better pitch control.
  • Prevents Overuse of Lower Body: Allows pitchers to work on mechanics without the risk of over-straining their legs.

Cons:

  • Limited Lower Body Engagement: This drill does not involve the lower body, so it should be used as a supplement to full-body pitching practice.
  • Distance Constraints: Pitchers may find it challenging to generate power, as this drill limits their use of the full kinetic chain.
  • Not Ideal for Game-Like Practice: Because the drill removes lower body movement, it may not fully simulate real pitching conditions.

Coaching Notes & FAQs:

Coaching Tips:

  • Encourage Relaxation and Focus: Pitchers should stay relaxed, focusing on a smooth, controlled motion. Avoid any unnecessary tension in the upper body.
  • Watch the Release Point: Consistency in release point is critical. If a pitcher struggles, focus on the timing of their release and follow-through.
  • Reinforce Proper Arm Path: Ensure the pitcher’s arm follows a natural path without forcing an unnatural angle or arm slot.

Frequently Asked Questions:

  1. Why is this drill beneficial for pitchers?
  • This drill isolates the upper body, allowing pitchers to focus on key mechanics such as arm path and release point. It’s especially useful for pitchers who struggle with accuracy or control due to inconsistencies in their upper body mechanics.
  1. Can this drill be used with younger players?
  • Yes, this drill is suitable for pitchers of all ages. It’s particularly helpful for younger pitchers who are still developing their throwing mechanics and need to build consistency.
  1. How often should this drill be incorporated into practice?
  • This drill can be included 1-2 times per week as a supplement to regular pitching practice. It’s a great warm-up or isolation drill to improve accuracy before moving to full-body pitching.
  1. What should I do if the pitcher struggles to throw accurately?
  • If a pitcher is struggling with accuracy, check their arm path and release point. Encourage them to stay relaxed and focus on a smooth motion, without trying to generate excessive power.

The Pitcher Kneeling Drill is an excellent way to build a solid foundation in upper body mechanics, helping pitchers refine their control, accuracy, and consistency. Regular use of this drill will contribute to a well-rounded, confident pitcher who can maintain a smooth, effective arm path and a precise release point.