Pitching Drill: Balance Pause Drill (Baseball)

1 player on the mound (mound optional, can use flat ground), 1 player catching (or a screen can be used) Player starts on the pitching rubber with 60% of weight on drive leg, 40% on lift leg Once weight is distributed properly, player lifts leg to get into balance position and holds the stance for 3 to 5 seconds (if the player is unable to stay balanced have them start over) Player begin the drill with 5 dry repetitions (without throwing) to make sure mechanics are correct After the dry repetitions, player goes through the drill again, this time throwing the ball to the catcher by driving down the mound from the balance position Players should have at least 5 dry repetitions, then at least 10 throwing repetitions

• Start: 60% weight on drive leg, 40% on lift leg
• Lift to balance point and hold 3-5 seconds
• If you fall, start over - must be balanced
• Begin with 5 dry reps (no throw)
• Then 10 reps throwing from the balance point
• Balance is the foundation of control