5 Drills That'll Help Your Mechanics Improve

After eight years of running a pitching school and sometimes coaching up to 150 pitchers per week, I have identified the drills that work the fastest to help pitchers understand the most important skills in pitching. After trying just about everything, these drills work for the largest amount of girls at the fastest rate. It is crucial to teach them correctly, so be sure to pay close attention to the explanations provided in the videos. Here are five of my favorite drills that help pitchers improve at blazing speed.

1. Pitch in Front of a Mirror - Arm Circle

This is the most basic and effective drill for developing a perfect arm circle. While it may not seem glamorous, pitching strikes is the ultimate goal, and this drill can help you achieve that. By pitching in front of a mirror, you get immediate feedback on your form. Ensure you can see your entire forearm and hand to confirm a good arm circle. Watch a demonstration on YouTube and Instagram.

2. Queen of the Hill Tool - Resistance

The Queen of the Hill tool is invaluable for understanding resistance. It helps pitchers learn to push back against the ground at the precise moment of release. Although it's heavy and not cheap, it's worth the investment. The tool teaches you to straighten or lock out your knee at release, ensuring your entire front side, including your leg, torso, and head, leans back and harnesses all your energy. Watch Samantha in action on Instagram.

3. Snow Pump Drill - Resistance and Hip Rotation “Banana”

Named after Lindsay Snow, my old teammate who struggled with resistance and banana (hip rotation), this drill addresses two key aspects of using your legs. It focuses on pushing yourself backward for resistance and closing your hips by pumping your leg up to your chest. Make it fast!. See the drill on YouTube.

4. Wasserman Plyo Balls - Sequencing

Proper sequencing in pitching involves the timely unraveling of your body parts during the pitch. Plyo balls are heavier, kind-of squishy balls designed to increase body awareness. They are not for arm strength. The Wasserman High-Level Throwing program, which we implemented this year, helped us achieve more speed records and better mechanics. This workout is particularly effective in teaching players to separate hip movement from shoulder and arm path. Here are two of my favorite movements. Watch the workout on Vimeo and Instagram.

5. Frankenstein Drill - Plug (Push off)

The Frankenstein drill helps prevent over-rotation and teaches the proper function of your push-off foot. It emphasizes de-weighting, with your heel traveling over your toe and gliding forward before rotating open. Watch the drill on YouTube and Instagram.

By consistently practicing these drills, you'll see significant improvements in your pitching mechanics. Remember, while there’s no magic potion, dedication and repetition are key to your success. What are your favorite drills? Comment below!