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Backside Leg Hops For Velocity
Players hop three times on their back leg, then explode forward to throw, building lower body power.
throwingallpair8-10 min
Bring
- baseball
- glove
- partner
Host
Open grass or outfield. One coach, 2-4 players per drill. 8-10 minutes.
Prep
- Players pair up 10-15 feet apart.
- Stand in an athletic position, glove on.
Run
- Right-handed throwers: Lift your left knee to your balance point, balancing on your right leg. (Left-handed throwers reverse).
- Hop forward three times on your right (backside) leg without letting your left knee drop.
- On the third hop, explode forward, leading with your front (left) hip, and throw the ball to your partner.
- Repeat 5-8 throws per player.
Say
- Balance point!
- Hop, hop, hop, EXPLODE!
- Front hip leads!
Watch for
- Not leading with the front hip
- letting the knee drop
- falling off balance
Harder / easier
- Easier: Hop once or twice instead of three.
- Harder: Increase distance between partners. Use a heavier weighted ball (if available and appropriate for age).
Why this one
Builds lower body power and proper hip rotation for increased throwing velocity.
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