MMV #062: My 3 Favorite Lower Half Drills

Read time: 3 minutes 

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A good delivery starts with the lower half.

As Randy Sullivan says, "you have to get the first move right".

Today I want to give you 3 drills to improve your lower half.

1. Drop Step

Click here to watch how to video.

Start with your back to the target, feet shoulder width apart, and knees slightly bent.

From there you will step back towards the target, turn and throw.

As you step towards home, feel your back leg flex and drive towards home without jumping or extending the back leg.

The upper body should feel like it is "lagging behind".

Rotate tightly and efficiently through the target.

This is a great drill for creating momentum towards home and improving your rotation.

2. Rotational Step Back

Click here to watch how to video.

Start with your body facing towards the target and standing on your lead leg.

From there, swing your back leg forward and then back towards the rubber.

Once the back foot lands, lift your lead leg and drive your knee towards 2nd base.

As you do this your back foot should be stable in the ground and your back leg should be staying in line from foot to hip (don't let knee go outside body).

You should feel tension (winding) building in the back hip.

As you load and drive towards home, hold this position and release it as you rotate into foot plant.

This is a great drill for feeling rotational tension in the back leg and rotating into foot plant.

3. Single Leg Hop

Click here to watch how to video.

Start behind the rubber at a slight angle.

Step forward with your lead foot, followed by your back foot.

Jump off of the back leg up and slightly towards the target.

As you land, absorb the force of the jump by sinking into your back leg and driving towards home plate.

This is a great drill for finding your optimal loading depth.

In Summary

3 Drills to Improve Lower Half:

1. Drop Step

2. Rotational Step Back

3. Single Leg Hop

That's all for today.

See you next week!

P.S.

I have started a podcast with Josh Gessner (Texas Rangers pitcher) called The Mound Visit.

Our first episode is coming out this Wednesday. 

Click here to be notified when every episode is released!

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

1. Remote Training: a personalized throwing and lifting program built for you and your goals.

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. Trackman and Edgertronic camera bullpen: Get objective feedback on how your pitches are moving. I'll send you video and movement report after bullpen.