High school
Pitching
All positions
Intermediate
Constrained Step-Behind Drill with Plyo Balls
Constrained version of the step-behind that forces better pelvis loading and hip-shoulder separation by limiting free movement.
- Equipment:
- Ball only
- Duration:
- About 8 min
- Setting:
- Indoor or outdoor
- Players:
- Solo
Coaching notes
Pitcher performs step-behind throws under constraints (e.g., limited foot placement or balance requirements) using plyo balls to exaggerate proper loading and separation.
Objectives
Force correct pelvis load, improve separation timing, and eliminate compensatory movements.
Coaching cues
Stay constrained; load the rear hip fully; keep front shoulder closed longer; drive through the constraint.
Common errors
Breaking the constraint early; incomplete rear-hip load; early front-shoulder opening.
Steps
- 1. Set constraint (line, cone, or balance requirement)
- 2. Perform step-behind under constraint
- 3. Load and separate properly
- 4. Throw with intent and reset
Source:
RPP Baseball
