3-Day Accelerator Email Course

Day 1 - Pitching

Coach Bob Bennett

These insider drills were developed by one of the winningest Division I coaches of all-time - former American Baseball Coaches Association President, Bob Bennett.

Dry Run Pitching Drill


To help pitchers understand and develop the phases of the pitching motion, in a slow, controlled manner that allows the coach to make adjustments and corrections.


Line up your pitchers facing the coach with about 4-5 feet of space between them. They will wear gloves but do not need a ball for this drill.


Take your pitchers through each phase of the pitching motion one by one, stopping at the end of each phase to make adjustments and corrections.

Phase 1: Stance

• The pitcher's weight should be evenly distributed on both feet
• Eyes should be facing the target
• The glove should be palm up and the throwing hand palm down to conceal the ball

Phase 2: Pivot and Balance

  • Take a short "rocker step" with the stride foot (glove side foot) that goes backward, away from the rubber
  • The step should be short, and compact so the pitcher's head remains over the ball side foot.
  • Following the rocker step, the pivot foot (ball side foot) will square off parallel to the rubber
  • Bring the stride leg up into a controlled motion to transfer the pitcher's weight into the pivot leg
  • Hold the "balance" position with the stride leg up and balance until the coach says stop


Phase 3: Separation and Stride

  • After the stride leg reaches its highest point of elevation, the pitcher will separate his hands in a thumbs down position, while beginning his stride toward home plate
  • Perform a controlled "fall" towards home plate, with the head, glove side knee, elbow and shoulder leading the way
  • Make sure to keep a firm back pivot leg, rather than collapsing it down into a "drop and drive" motion. This will help pitchers keep the ball release point high, and develop pitches that travel on a downward plane toward the hitter
  • Upon foot strike of the stride leg, the arms and body should form a "T" position. Minimize stress on the stride leg by landing with a bent knee.

Phase 4: Release and follow through

  • After achieving the "T" position, the throwing shoulder will accelerate explosively toward the plate for the release and follow through
  • The pitcher's head should move to directly over the stride leg, while the throwing shoulder, arms and upper torso extend toward home plate
  • As the throwing arm moves forward, the throwing elbow should be even or slightly higher than the throwing shoulder
  • The elbow snaps to full extension
  • The wrist should be straight and firm, while the fingers stay on top of the ball

The pivot foot heel rotates up and out, then comes off the rubber to complete the weight transfer from the back foot to the front foot

Progress through each of the phases one by one, providing corrections and adjustments along the way. Once the player is comfortable, with phase 1, have them complete phase 1 and 2 together, then stop. Then add phase 3 and stop. Then add phase 4 to create the complete pitching delivery.