ON-YOUR-KNEE DRILL

The abdominals and hip and trunk rotation are critical to a mechanically correct delivery. This drill is widely used by pitching coaches to reinforce this movement.

If you are right-handed, place your right knee on the ground with your left shoulder pointing at the catcher (fig. 5-17). The catcher should be about six feet or more in front of the plate in order to make the drill easier. Simply rock back and throw the ball (figs. 5-18 and 5-19).

Remember to keep your head on line and to "finish" the delivery. You may throw all of your pitches during this drill- it is especially helpful for developing your curve and change-up.

5-17. The On-Your-Knee Drill begins with your right knee on the ground (for a right-handed pitcher). Your left shoulder should be closed and pointing toward your target.

5-18 and 5-19. Simply rock back, transfer your weight to the front side, and throw the ball to your target. Remember that good extension (a good finish) is one of the goals of this drill.

Good extension (reaching out to release the ball) is another objective of this drill. Try to make your head finish out in front of your left knee (if you're right-handed). This movement encourages you to transfer your weight smoothly and completely to your front side, thus avoiding the shoulder injuries that can occur during this deceleration phase.