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The drill works on developing proper footwork. It is important to
push off the mound forcefully (speed), to maintain good balance
of your body at all times (control) and maintain proper weight distribution
on each leg (advanced pitches). Proper footwork also reduces leg
injury.
a) Start at the normal pitching position with weight back on the
stride foot, but without a ball.
b) Transfer weight forward to the pivot foot and start taking a
step with the stride foot to move your body forward. Bend the
knee of your pivot leg as your stride foot reaches to take a
forward step.
c) Push off the mound by straightening the pivot leg and thrusting
the hips/stomach forward. This is where throwing speed can be achieved.
Be sure to thrust toward the target and not upward.
d) The stride foot should land pointing substantially in the direction
of the throw; if your stride foot lands to one side your body will
be out of balance and control will be more difficult. The knee should
be bent on the stride leg when it lands.
e) Follow through by dragging the pivot foot forward off the mound
and planting it in a position which will enable you to field a ball
hit back to you. Don't lift the pivot foot during the drag — it
is illegal for women!
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