Pitching Drill: Balance Pause Drill (Baseball & Softball)
Pitching drill emphasizing balance at the top of the leg lift by holding the position before delivering the pitch.
How to Run This Drill
- 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
Coaching Points
- 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
Quick Actions
At a Glance
Equipment Needed
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