High school
Throwing
All positions
Intermediate
Backside Leg Hops and Explosive Weight-Transfer Throwing Drills
Two simple lower-half drills that build explosive drive and clean weight transfer for increased throwing velocity across all positions.
- Equipment:
- Ball only
- Duration:
- About 10 min
- Setting:
- Indoor or outdoor
- Players:
- Solo
Coaching notes
Players perform backside leg hops to load and fire the rear leg, then explosive weight-transfer throws that emphasize shifting energy from the back side through the front side into the throw.
Objectives
Increase lower-half contribution to throwing velocity and improve sequencing from the ground up.
Coaching cues
Load the backside; drive and transfer weight explosively; finish in a balanced position.
Common errors
Spinning off the back side; incomplete weight transfer; early upper-body commitment.
Steps
- 1. Perform backside leg hops to load and fire
- 2. Execute explosive weight-transfer throws
- 3. Combine into full throwing sequence
Source:
Ultimate Baseball Training
