- Rocker Drill - Stand with back foot positioned like it’s still against the rubber and front foot planted after stride. Bend the knees a bit. Position arms in opposite and equal position. Rock back and forth (to simulate motion towards the target) a couple times and then throw to partner making the transition to “swivel and stabilize”. Keep the back foot on the ground. Purpose is to practice upper body mechanics - opposite and equal, swivel and stabilize, hip and shoulder separation, posture stabilization. Isolates the upper half but not as much as knee drill.
This drill may or may not help. As is says, its purpose is to practice upper body mechanics. If you keep the back foot on the ground and do the drill right, it should help with stabilization (upper body and lower).
The back leg stabilizes while the back knee flexes, firms up, and loads (isometrically) during front leg lift.