Teaches pitchers to sync their stride and arm-back position so timing and muscle memory develop together.
Equipment: bucket of balls
1. Have the pitcher start with feet parallel at shoulder-width apart and knees bent.
2. Pitch from the stretch so the front shoulder faces home.
3. Pick up the lead leg, stride toward home on a direct line, and bring the throwing arm down and back.
4. Note that the throwing arm should be FURTHEST from home when the lead leg lands. Work this until the player feels the timing of the stride foot going forward and throwing arm going back. The elbow is above the shoulder and there is good extension — the hand is not by the ear; it’s far away from the head with the elbow slightly bent.
5. Say RESET, then say KNEES bent, and then say “STRIDE and ARM BACK” — or you can clap your hands for each step. You are working to build muscle memory so the player doesn’t step and land with the arm still on its way back, or have the arm get to the furthest-away-from-home position before the lead leg lands.
6. Do this a LOT and try to get to 900 good reps so it just always happens.
7. Draw a line on the ground or use a rope or anything and make it so they stride ON THE LINE in this drill. Good things happen when they are on the line. Off the line means they are throwing across their body if they step toward third (if they are right-handed), and if they step toward first they are forced to push the ball as their body is really offline from the ball.
**What to watch for:** Most young pitchers tend to not step on a line to home — the stride-line check in step 7 catches that.
If stride timing and arm path are your focus right now, grab the free Quick Start Guide at the link below and keep building those good habits rep by rep.
