High school
Pitching
All positions
Intermediate
Preset Dynamic 45 Pitching Drill for Hip Rotation
Underrated pitching drill that builds velocity by training continuous hip opening and rotation through a preset 45-degree foot position and back-knee drive.
- Skill:
- hip rotation, velocity, lower-half drive
- Equipment:
- Ball only
- Duration:
- About 8 min
- Setting:
- Indoor
- Players:
- Solo
Coaching notes
Pitcher sets the drive foot heel elevated with toe at ~45 degrees, slides the stride foot forward while keeping the hip opening throughout the motion. Focus is driving the back knee down to the ground so the hips rotate naturally toward the plate without early opening.
Objectives
Increase hip-shoulder separation and rotational velocity; eliminate early hip opening; develop more powerful drive toward the plate.
Coaching cues
Drive the back knee down to the ground; keep the hip opening the entire time; slide the front foot forward while maintaining the 45-degree preset; stay connected through the delivery.
Common errors
Opening the front hip immediately at the start of the motion; failing to drive the back knee down; rushing the slide of the front foot.
Safety
Perform on flat ground first; monitor lower-back and hip mobility; stop if any knee or hip discomfort arises.
Setup
Flat ground or mound; no special equipment beyond baseball or towel; can be done solo or with a partner for feedback.
Progressions
Start static holds, progress to dynamic slides with throws, then full delivery from the stretch or wind-up.
Variations
Use a towel instead of a ball for high-rep feel work; add a light medicine ball for overload.
Steps
- 1. Set drive-foot heel elevated, toe at 45 degrees, hands set.
- 2. Slide stride foot forward while keeping hip continuously opening.
- 3. Drive back knee down to ground to rotate hips toward plate.
- 4. Complete the throw or towel snap, finishing in a balanced fielding position.
Source:
Trevor Bauer
