High school
Pitching
All positions
Intermediate
Figure-8 Rockers with Plyo Balls
Figure-8 patterned rocker throws with plyo balls that train continuous hip and trunk sequencing while maintaining athletic posture.
- Equipment:
- Ball only
- Duration:
- About 6 min
- Setting:
- Indoor or outdoor
- Players:
- Solo
Coaching notes
Pitcher performs continuous figure-8 rocker movements with light plyo balls, emphasizing smooth hip load-to-drive transitions and trunk stacking.
Objectives
Build fluid hip-trunk sequencing, improve athletic posture under load, and reinforce continuous movement patterns.
Coaching cues
Keep hips low and athletic; smooth continuous figure-8 path; drive through each rocker with intent; maintain trunk stack.
Common errors
Rising up between rockers; breaking the continuous path; early trunk rotation.
Steps
- 1. Establish athletic base
- 2. Perform continuous figure-8 rockers
- 3. Throw plyo on the drive phase
- 4. Maintain low hips and stack
Source:
RPP Baseball
