The drill below should be performed 2 – 3 days a week, for at least 3 – 4 months. The drill should also be performed after completing the “Flexibility Training” portion of the Fusion System which can be found in the Ace Pitcher Handbook.  You can also find more drills in the handbook. Try to push each drill to muscle fatigue, if possible.What you will need to perform the drill is your glove, a hiking or weight belt and some resistance bands or tubing. All of these products can be purchased at any sports store or even Wal-Mart.

The purpose of this drill is to learn how to develop more momentum in your lower half and use that momentum to build torque in the core. Connect the bands to the belt and then to a fence or preferably have someone hold the bands.

Instructions:

Start in the stretch position, with the bands held tight behind you.  Lift your leg and kick out your front hip towards the target and drive the belt forward, as if you are pitching the ball. Remember to keep your head over your back leg as your hips move forward and do not let your back knee bend over your back toes. Now, move into the “Load” position (select “Load” to view). This will help you build more momentum.

This picture does not show a good stride because of the frame restrictions. Land on your front leg with a good stride, at least a 6 inch drag line in your back foot. The goal is to generate as much momentum as possible, without letting your shoulders commit to the target. Drive your back hip through hard, while pinching your scapula. You should work hard to get your back hip close to your front knee and your back shoulder over your back leg when finished, like in the picture.

If you are having a hard time holding your shoulders back, as you drive your hips forward, then use a broom stick to keep your shoulder back and loaded.

The goal of the drill is to train momentum by building as much momentum as possible with your lift leg and triple extension in your back leg. DO NOT let your shoulders travel with your hips. This will prevent you from using your hard earned momentum to build torque in your core, like in picture #2.

Most pitchers do not have any understanding of core torque. If this is the case, when you hit Pic #2 it may feel awkward. Just make sure you are in the same position as the picture. This component is called “Triple extension and separation.” This drill should fatigue your hips and legs. Work Hard!

Purchase the Ace Pitcher Handbook for more drills and to learn the 6 Components of Pitching.

Related articles:

• “Triple Extension” creates optimal “Separation.”
• How to Develop Top Velocity
• The Hip Slide to Pitching Velocity