You appear to be a pitcher who’s been taught the up-down-and-out front leg movement with maybe a dose of “stay back” thrown in. Unfortunately, that up-down movement before starting to move forward does two things: (1) it makes you late to start forward and it leads to keeping your weight back while just your front leg move forward.
To engage your lower half more, you need to get your center of mass moving forward sooner (before peak of knee lift) and faster.
The Hershiser drill is an NPA drill where you simply stand next to a padded wall or chain link fence, lift your knee and stride your front hip into the wall/fence. Stand with your posting foot about 2 of your shoe lengths from the wall/fence. Push your front hip or maybe a little bit of your back pocket into the wall/fence - your front hip should be the only part of your body touching the wall/fence. Focus on the timing of when you push your hip into the wall/fence - get it going before peak of knee lift. There is nothing magical about this drill - it’s a “feel” drill that helps you get a feel for the timing of getting the hips moving early (and also of leading with the front hip into your stride).
Another drill to use is the cross-over drill. Start in your set position. Then cross your stride foot over the posting foot so that your stride foot is on top of the rubber. Bend both knees so that both feet are flat on the ground. Now stick your front hip out towards home plate. From that position, lift your knee and go. This starting position positions you so that your front hip is already leading the way and you’ve created a significant weight imbalance such that as soon as you lift your stride foot gravity starts pushing you forward. Make sure you don’t cheat on your knee lift. In fact, getting yourself going in this manner will let you be quick enough to the plate that you can use a knee lift even with runners on base.[/quote]
Yes I checked out the Herschiser Drill and I Love it already, just from doing a few, and then measuring my stride length after, it has helped gain a couple inches already, and I’m sure as i get more confortable that could increase…
Thanks for the other drill, and insight! I appreciate it a ton! I will go back and watch my video, and then hopfully once i make my new video for youtube, i could compare the difference between the two strides, and hopefully the results show in velocity, movement and accuracy aswelll…