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
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