Pitching Drill: Closed Janitor Drill (Baseball)
A feed-the-flaw drill that deliberately puts a pitcher into a quad load and asks them to get out of it. Retrains the back hip to sit back behind the heel before driving down the mound.
How to Run This Drill
- Set up like a hybrid wind-up, but step forward first instead of stepping back
- Notice your back leg is now in a quad load with your weight on your toes
- Keep your torso down where it is and do not stand straight up
- Pick your lead leg up and sit your hips back behind your heel
- Work your back knee back in line with your ankle
- Redirect down the mound toward home plate
- Take a few dry reps first to feel the hips sit back and the knee line up
- Once the feel is there, take one good rep at full intent
Coaching Points
- This is a feed-the-flaw drill: you are put in the bad position on purpose to learn the way out
- Save it for medium to high intent days
- Do it on the mound, not flat ground, because flat ground gives the back leg no room to rotate down
- It is hard to throw soft when you are working the back leg this way
Quick Actions
At a Glance
Categories
Pitching
Focus Areas
DirectionMechanics
Age Groups
13-1415-1617-1818+
Players
1-4 players
Difficulty
advanced
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