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Learn to Pitch with your Back Leg: Preseason Pitching Week #4 from 17-year Pro Matt Whiteside


This week we’re continuing our focus on the back leg, the proverbial engine of a powerful pitch. With most drills, the goal is achieving perfect form, but by throwing a wrench in that system—by forcing pitchers to adopt an irregular stance in the service of further isolating that back leg—we’re able to better focus on that specific area of improvement, which is precisely the point of the this week's drill.

Feet Wider than your Stretch Drill

The goal here in Week 4 is to isolate the back leg, which this drill elegantly achieves. By requiring a pitcher to stand with his feet six to eight inches wider than he normally would during the stretch phase of the pitching motion, the push phase is performed entirely by the back leg, where the pitcher has all of his power, thus reducing the stress placed on the shoulder and elbow. Timing is critical in this drill, so make sure that your pitchers’ upper body technique that you’ve been working on for the past four weeks is in a good place to move on to this more complex drill. As was the case for the Week 3 drills, Feet Wider than your Stretch can be performed uphill, and with a power plate.

Feet Wider than Stretch—Uphill

Feet Wider than Stretch with Power Plate

Matt whiteside is the owner of All-Star Performance Baseball Camps and Clinics, and directory, pitching instructor, and coach of the St. Louis Gamers. He previously played in the MLB for six years. Additional resources for players, coches, and parents are available at gamersacademy.net.

From GameChanger.