MMV #051: Back Leg Force in the Pitching Delivery

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Read Time: 3 minutes

Back leg mechanics are arguably the most important part of the delivery.

How you use it will have a ripple effect on the rest of the delivery.

Today I am going to share the 3 directions force is created in the back leg and what is optimal.

At the end I'll share 6 drills to improve your back leg force production.

Let's begin.

The 3 directions of force are:

X direction - force between 1st and 3rd base

Y direction - force toward 2nd base

Z direction - force straight into the ground

X Force

You want as little force as possible in the X direction early in the delivery.

When there is too much force here that means you are either getting pushed towards the toes or sitting back towards heel too much.

Y and Z Force

A good back leg has force in both the Y and Z directions.

High Z force and low Y force is a sign of staying over the rubber too long and can lead to jumping off the mound.

High Y force and low Z force can be a sign of not enough flexion in the back leg and can lead to a pushy lower half.

A slight drift (center of mass moving towards home by the time you reach peak leg lift) upon leg lift can help initiate force in the Y direction, accompanied by loading/hinging as you go into your stride.

Impulse

A great back leg is able to produce high impulse.

Impulse is Y force x time.

What this looks like is getting into a good load and the ability to stay in it as you go down the mound.

While the equation doesn't include Z force, it is still necessary to produce high impulse.

If there is low Z force the player will likely push off the rubber and won't be able to produce Y force over a long period of time.

Click here for a great article on this topic by Randy Sullivan.

In order to produce high force in the back leg you need to:

✅ Be grounded

✅ Find tension in back hip

✅ Get into your load after peak leg lift

Here are some of my favorite back leg drills:

1. Drop Step
2. Single Leg Hop
3. Hinge with Slider
4. MB Staggered Hinge
5. Depth Drop to Throw
6. Rotational Step Back

That's all for today.

See you next week! 

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