Pitching Drill: RDL Throw (Baseball)
A single-leg RDL hinge held into the leg lift and throw. Built for pitchers who stay too tall in the upper half and kick the leg out to counterbalance.
How to Run This Drill
- Get your front foot up and balance on your back leg
- Perform a single-leg RDL by hinging at the hips and letting them sit back horizontally
- Let your torso come forward as the hips go back, going about halfway down
- Hold your torso where it is
- From there, take your leg lift and bring your knee to your chest
- Get forward down the mound from that position
- Make the throw
Coaching Points
- Built for pitchers who stay too tall in the upper half and kick the leg out to counterbalance
- The dominating thought is hips sitting back horizontally, not bending down
- Do not go all the way down, halfway is enough
- Practice the RDL and leg lift standing still first, without throwing
- If your hips shift or your posture changes during the leg lift, you are not doing it right
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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