Pitcher Balance Drill

A Drill to Improve Balance, Control, and Stability in the Pitching Motion

The Pitcher Balance Drill focuses on improving a pitcher’s balance and stability by having them hold their leg lift for a few seconds before delivering the pitch. This drill helps pitchers develop a consistent, controlled motion, which is essential for effective pitching mechanics.

Difficulty Rating: ★★☆☆☆ (Moderate)
Time Estimate: 8-10 minutes

Setup:

  1. Equipment Needed:
  • Baseball or training ball for each pitcher
  • Pitching mound or flat ground (mound preferred but not required)
  • Cones or markers (optional, to indicate balance points or positions)
  1. Player Positioning:
  • The pitcher sets up on the mound (or on flat ground if a mound is not available) in their usual pitching stance, facing the catcher.
  • If using cones, place one at the pitcher’s balance point to help them identify the position to hold their leg lift.

How to Run the Drill:

  1. Get into the Set Position:
  • The pitcher begins in their set or windup position as they would in a game.
  1. Execute and Hold the Leg Lift:
  • The pitcher initiates their leg lift as usual but pauses at the peak of the lift. They should hold the lifted position for 3-5 seconds, focusing on balance and stability.
  • The coach can observe and ensure the pitcher maintains a solid, controlled stance with no leaning or wobbling.
  1. Complete the Pitch:
  • After holding the leg lift, the pitcher completes their motion and throws to the catcher, focusing on maintaining control and fluidity.
  • Repeat the process for each pitch, encouraging pitchers to stay relaxed and balanced.
  1. Repetitions:
  • Each pitcher should complete 8-10 pitches, holding the leg lift for 3-5 seconds each time. Rotate pitchers after each set if working in groups.

Why You Run This Drill:

The Pitcher Balance Drill is designed to help pitchers develop balance and stability throughout their motion, especially during the leg lift phase. A controlled, balanced leg lift is essential for creating a consistent release point, maintaining accuracy, and preventing unnecessary stress on the body. This drill trains pitchers to improve their control, timing, and rhythm, all of which are crucial to effective pitching mechanics.

Key Skills Developed:

  • Balance and Stability: Holding the leg lift improves balance and reduces unnecessary movement, leading to a more consistent motion.
  • Pitching Control: Maintaining balance helps pitchers control their body throughout the pitching motion, contributing to better pitch accuracy.
  • Consistent Mechanics: The drill reinforces a steady motion, preventing the pitcher from rushing or altering their delivery due to poor balance.

Pros and Cons

Pros:

  • Improves Stability: This drill helps pitchers become more stable, enhancing control and reducing the risk of wild pitches.
  • Enhances Mechanics: Holding the leg lift promotes smoother, more consistent mechanics that improve pitching accuracy.
  • Develops Mental Focus: This drill requires patience and focus, helping pitchers remain calm and composed on the mound.

Cons:

  • Requires Patience: Some pitchers may struggle with the slower pace and find it challenging to hold the lift position.
  • Can Be Physically Demanding: Holding the leg lift can be tiring, especially for younger pitchers. Coaches should be mindful of fatigue and adjust as needed.
  • Risk of Overthinking: Holding the balance position can sometimes lead pitchers to overthink their motion rather than staying relaxed.

Coaching Notes & FAQs:

Coaching Tips:

  • Focus on Balance, Not Height: Encourage pitchers to find a comfortable leg lift height and focus on maintaining balance rather than lifting the leg too high.
  • Watch for Wobbling: If a pitcher is wobbling or struggling to hold balance, have them lower the leg slightly to regain control. Emphasize that balance is more important than leg height.
  • Encourage Relaxation: Remind pitchers to stay relaxed during the hold and not to tense up. This drill is about control and rhythm, not power.

Frequently Asked Questions:

  1. What should I do if the pitcher struggles to hold balance?
  • If a pitcher has difficulty holding their balance, encourage them to focus on a lower, more comfortable leg lift. They may also benefit from using a slightly wider base or starting with a shorter hold time and gradually increasing it.
  1. Is this drill suitable for younger pitchers?
  • Yes, this drill can be adapted for pitchers of all ages. For younger players, start with a 2-3 second hold and gradually increase as they become more comfortable.
  1. How often should this drill be run?
  • This drill can be incorporated 2-3 times per week as part of a larger pitching practice. It’s best used during mechanics-focused sessions rather than high-intensity throwing days.
  1. How does this drill help in real games?
  • In games, pitchers often need to stay calm and balanced on the mound. This drill helps develop the muscle memory and stability needed for a steady delivery, reducing the likelihood of losing balance under pressure.

The Pitcher Balance Drill is an effective tool for developing a controlled, consistent delivery on the mound. With regular practice, this drill will improve pitchers’ balance, timing, and accuracy, making them more reliable and effective in game situations.