Pitching Drill: Stride and Drives

Hey There, Friend!

This week, I’m sharing one of my favorite drills for teaching safe, efficient, and powerful lower body mechanics:

👉 The Stride & Drive Drill

It isolates the lower half of the body and helps pitchers better understand exactly what’s happening from the waist down throughout the pitch.

In the video above, you’ll see each part of the movement in action. Let’s break it down:

Weight Starts on the Front Foot (Drive Foot)

• That front foot should be placed in the middle of the rubber, lined up with the middle of home plate.

• The back foot can either be off the rubber (“start back” method shown in the video) or on the rubber if using the “step back” method.

• Want to know the difference? 👉 Click here to watch this quick explanation

Weight Shifts to the Back Foot (Stride Foot)

• Think of this like pulling back a bow before launching an arrow—or the backward move that starts your swing at the plate.

• This movement should be controlled and rhythmic, setting up an explosive move forward.

Load the Legs and Hips

• As the pitcher begins her stride, weight should be on the balls of both feet.

• Look for flex at the knees and hips—this is what builds energy and explosiveness.

Stride

• The stride should be aggressive but balanced.

• Her stride length in this drill should mirror her normal stride distance.

• As the stride foot reaches out, the drive foot must move forward with it.

• The key? Releasing the weight from the back foot by rolling over the toes and dragging lightly as the stride happens.

• Stride foot should land flat and get up and down fast

Drive

• Once the stride foot lands, it’s time to drive the back knee forward.

• The stride leg should stay strong and firm.

• Think about closing the gap between the knees.

• A great cue? 👉 Drive your back knee toward the catcher’s glove.

How to Use This Drill

If your pitcher is working to build or correct her lower body mechanics, this is a drill to use daily—but just for a few minutes!

Here’s what I recommend:

• ✅ Do 20–30 correct reps per day (that's less than 5 minutes)

• ✅ Once she’s nailed the separate pieces, put it all together (like the first pitcher in the video!)

This kind of short, consistent practice will build the right movement patterns much faster than long, unfocused sessions a couple times a week.

A Quick Note to Encourage You…

Creating new movement patterns takes time. Be patient. Stay consistent. And remember—quality is more important than quantity.

If your pitcher commits to a few correct reps each day, the results WILL come.

As always, I’m here for any questions you have! Just email me HERE.

All my best,
Myndie