High school
Throwing
All positions
Intermediate
Step-Forward Step-Back Rewire Throwing Drill
Horizontal step-forward/back sequence with rewire ball to build back-leg tension, delay torso rotation, and improve change of direction.
- Equipment:
- Ball only
- Duration:
- About 6 min
- Setting:
- Indoor or outdoor
- Players:
- Solo
Coaching notes
VeloU drill using a rewire ball in a split-stance pattern that forces the lower half to create tension while the upper body stays delayed for better sequencing.
Objectives
Increase back-leg drive, prevent early rotation, and improve directional control on throws.
Coaching cues
Keep lower spine stable; create separation then release over the front leg; maintain back foot contact through the throw.
Steps
- 1. Start in split stance
- 2. Step forward then back while loading
- 3. Create hip-shoulder separation
- 4. Release while allowing spine to move over front leg
Source:
VeloU
