Hitting Drill: Knob and Knee Drill (Baseball & Softball)
A hitting drill that teaches proper load by bringing the bat knob and front knee together, then stretching them apart into launch position. Builds the separation between upper and lower body that coils the swing like a spring.
How to Run This Drill
- Player sets up in their normal batting stance, bat in hand. No tee or pitch is needed to start - this can be done dry or off a tee.
- Begin with the knob of the bat and the front knee close together - this is the starting reference point.
- From there, let them come apart: the front knee moves forward and the hands pump back, loading the upper body as the lower body begins to coil forward. This is the load-and-separate movement.
- As you move into the load: coil into the rear hip, feel the rear glute and hip socket tighten. Feel the back scapula (rear scap) feel strong and loaded. Feel a stretch across the front side, up and under the front lat. These three sensations together mean you are properly loaded at launch position.
- Watch out for hands that go back and around the body. Hands should come straight back into a strong launch position - not hidden or wrapped behind the body. The pitcher should still be able to see the bottom hand.
- Once you feel the proper stretch and load, make your swing.
- Cue: "knob and knee together, stretch out slow, swing." Do this slowly at first to feel the stretch before adding speed.
- Use this as a warmup drill before live hitting. A few slow reps to feel the load, then transition into full swings. Off a tee works well for adding contact.
Coaching Points
- Three things to feel in launch position: stretch across the front side (front lat), strong rear scap, tight rear hip. All three together means properly loaded.
- Hands go back to a strong launch position - not back and around the body. The pitcher should be able to see the bottom hand.
- This is a separation drill - upper and lower body working in opposite directions creates the coiled tension that powers the swing.
- Do it slow first to feel the stretch. Speed comes after the feel is established.
- Works well as a warmup before tee work or live hitting - a few knob-and-knee reps to groove the load pattern.
Quick Actions
At a Glance
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