Pitching Drill: Lunge Throw (Baseball)
A throw started from a deep lunge with the front shin vertical and the weight fully on the heel. Puts the pitcher as far from a quad load as possible so the back leg has to work fast.
How to Run This Drill
- Get into a lunge, sitting on your back knee
- Set your front shin completely vertical
- Check that your weight is fully on your heel
- Pick up out of the lunge and take your leg lift
- Take your time coming up so you reach a full leg lift
- Get forward down the mound
- Make the throw
Coaching Points
- The opposite of the closed janitor: it puts you as far from a quad load as possible
- Your center mass starts already in front of the back leg, so you want to get forward immediately
- Trains you to work the back leg quickly and get off it as soon as you move
- The common mistake is rushing up and never reaching a full leg lift
- As long as you keep the weight off your toes, you are doing it right
Quick Actions
At a Glance
Categories
Pitching
Focus Areas
DirectionMechanics
Age Groups
13-1415-1617-1818+
Players
1-4 players
Difficulty
intermediate
Similar Drills You Might Like
Explore more drills to build your practice plan and develop well-rounded skills
HittingFun Gamesintermediate
Homerun Derby
Fun competitive hitting game rewarding line drives and hard contact. Pop-ups and high fly balls are outs even if they go far.
View drill
Hittingintermediate
Angle Flips
Front toss variation where the tosser is positioned at an angle, helping hitters work on inside-out swing path and staying inside the ball.
View drill
Hittingadvanced
Backside Angle Toss
Advanced front toss drill with tosser positioned behind and to the side, forcing hitter to stay back and use proper swing path.
View drill