MMV #047: How to Create More Force in Your Back Leg

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Read Time: 2 minutes

Have you heard these terms before?

"Tall and fall"

"Drop and Drive"

Tall and fall refers to the act of staying tall on the back leg and moving towards home without any force creation from the back leg.

Drop and drive refers to bending the back leg early in the delivery and pushing towards home. This can lead to jumping and extending off the back leg.

So what is the best way to go about this?

A blend of both.

Let me explain.

Neither of these are good by themselves because they neglect a key part of the delivery.

Try this instead to generate more back leg force:

While every player is different, creating too much flexion in the back leg upon leg lift can be a velocity killer.

Look to have a slight bend in the back leg as you go into peak leg lift.

As the leg starts to descend, this is when you want to begin to sit into your load.

This well help maximize the stretch shortening cycle (SSC).

Think of having too much bend in the back leg like this:

If you were to do a squat jump, would you be more powerful if you held the squat for 3 seconds before jumping or if you rapidly went from standing to the squat to the jump?

It’s the same principle with the delivery.

Allow your leg lift to initiate forward momentum towards home and before beginning your load and drive towards home. 

Here are 3 of my favorite drills for this:

1. Single Leg Hop Throw

2. Bauer Drill

3. High to low Drill

Well that's all for today.

See you next week.

Whenever you are ready, there are 3 ways I can help you:

1. Remote Training: a personalized training program for you to do anywhere in the world. 

2. In-Person Training: Work with me in Scottsdale, Arizona. Personalized training program to help you reach your goals. Trackman and edgertronic for bullpen sessions.

3. One time Trackman and Edgertronic camera bullpen (don't need to be a client). I'll give you video and your movement report afterwards. Email me at [email protected] to set up your bullpen.