Pitcher Stride Length

A Drill to Help Pitchers Find Their Optimal Stride Length for Improved Consistency and Power

The Pitcher Stride Length Drill focuses on helping pitchers find the correct stride length for their body, which is essential for improving both power and control. This drill allows pitchers to experiment and feel out the right stride length that provides balance, consistency, and efficient mechanics.

Difficulty Rating: ★★★☆☆ (Moderate)
Time Estimate: 10-15 minutes

Setup:

  1. Equipment Needed:
  • Measuring tape or cones (optional, to mark stride length targets)
  • Pitcher’s mound or flat ground
  • Cleats for traction
  1. Player Positioning:
  • The pitcher begins on the mound or a designated pitching area, starting in their regular pitching stance.
  1. Measurement Guide:
  • For most pitchers, a good rule of thumb is to aim for a stride length that is approximately 90-100% of their height. Use a measuring tape or markers to guide the pitcher as they find their optimal stride length.

How to Run the Drill:

  1. Measuring Initial Stride Length:
  • Begin by measuring the pitcher’s height, then mark a target stride length that is 90-100% of their height on the mound or flat ground. This serves as an initial target for them to aim for during the drill.
  1. Drill Execution:
  • The pitcher starts from their pitching stance, goes through their leg lift, and strides toward the plate, focusing on reaching the target stride length.
  • Repeat the stride several times without throwing a pitch, concentrating on balance and body alignment.
  • Once the pitcher has found a stride length that feels comfortable and balanced, have them throw a few pitches using that stride length. Assess their mechanics, balance, and control.
  • Encourage the pitcher to make slight adjustments to find the stride length that feels powerful yet balanced. If their stride is too short, they may lose power. If too long, they may lose balance and control.
  1. Repetitions:
  • Perform 8-10 stride repetitions without pitching, focusing solely on distance and body alignment. Then have the pitcher throw 8-10 pitches using the chosen stride length, adjusting if needed after each pitch.

Why You Run This Drill:

The Pitcher Stride Length Drill helps pitchers find a consistent, optimal stride length that enhances both power and control. A well-balanced stride enables the pitcher to stay aligned and transfer energy efficiently from their legs through the body and into the pitch. This drill is especially helpful for young pitchers learning the mechanics of pitching, as it reinforces balance, control, and efficient energy transfer.

Key Skills Developed:

  • Stride Consistency: Finding a consistent stride length promotes balance and helps pitchers repeat their mechanics more easily.
  • Power Generation: A properly aligned stride allows pitchers to engage their legs more effectively, transferring more power into their pitches.
  • Control and Accuracy: With a stable, balanced stride, pitchers can focus on aiming and locating their pitches more precisely.

Pros and Cons of the Drill

Pros:

  • Improves Consistency: Helps pitchers develop a repeatable motion by focusing on finding the right stride length.
  • Enhances Power: Encourages full engagement of the lower body, leading to more powerful pitches.
  • Increases Body Awareness: Teaches pitchers to feel the balance and alignment needed in a good stride, promoting better body control.

Cons:

  • May Require Adjustments: The optimal stride length can vary with growth and physical changes, so it needs to be revisited periodically, especially for youth players.
  • Focus-Intensive: Requires concentration on balance and stride distance, which may take time for younger pitchers to grasp fully.

Coaching Notes & FAQs:

Coaching Tips:

  • Emphasize Balance: Make sure the pitcher maintains balance and doesn’t fall forward or backward. A good stride length should feel powerful and stable.
  • Adjust for Growth: As pitchers grow, revisit this drill to ensure their stride length remains optimal for their new height and strength.
  • Check for Over-Striding: Over-striding can lead to loss of control. If a pitcher seems unbalanced or struggles with accuracy, shorten the stride slightly.

Frequently Asked Questions:

  1. What if my pitcher’s stride length is too short or too long?
  • If the stride is too short, the pitcher may lose power and not fully engage their legs. If the stride is too long, they may lose balance or struggle with control. Adjust the target distance to find a stride that feels powerful yet balanced.
  1. How often should this drill be done?
  • This drill can be included 1-2 times per week as part of regular pitching practice. Reassess stride length periodically, especially if the pitcher’s mechanics or control begin to falter.
  1. Can this drill help with accuracy?
  • Yes, a consistent stride length promotes balanced mechanics, which contributes to improved control and accuracy. Finding the right stride length helps pitchers focus on their target rather than struggling to maintain balance.
  1. Is this drill suitable for younger pitchers?
  • Absolutely! This drill is excellent for youth pitchers, as it teaches them the foundational mechanics of a balanced stride, which will aid their development as they grow stronger and progress in the sport.

The Pitcher Stride Length Drill is a foundational tool for teaching pitchers how to find and maintain their optimal stride length, resulting in improved power, control, and consistency. Regular practice of this drill will help pitchers understand their body mechanics, leading to more effective and reliable pitching performances.