Standard Drill & Exercise Dictionary

The purpose of this is to house as many drills and exercises as possible for the athletes to reference back to. We will have the drill/exercise name, a brief description of how to accomplish the task and the ‘Why’ behind us doing it.

Hip / Thoracic Spine Mobility Exercises

1. 90/90 Hip Switches
   1. How to do: Sit on the floor with both knees bent approximately 90 degrees, one leg in front and one behind. Rotate both knees to the opposite side without forcing your hips. Keep the torso tall, using hands for support if needed.
   2. Why to do: Develops active hip internal and external rotation, potentially improving Wyatt’s ability to find comfortable rear-hip positions.
   3. Cue: “Rotate through the hips, not the low back.”
2. 90/90 Forward Lean
   1. How to do: From the 90/90 position, hinge forward over the front shin while keeping the spine relatively long. Stop at a comfortable stretch.
   2. Why to do: Addresses hip mobility and tolerance in positions similar to those involved in loading the rear hip.
   3. Cue: “Hinge at the hips; don’t round to chase depth.”
3. Adductor Rock-Backs
   1. How to do: Start on hands and knees. Extend one leg sideways with the foot planted. Slowly shift the hips backward and forward while keeping the torso controlled.
   2. Why to do: Improves adductor mobility and control through the inner-thigh and hip region.
   3. Cue: “Keep the hips square; move only as far as you control.”
4. World’s Greatest Stretch
   1. How to do: Step into a deep lunge, place the inside hand near the lead foot, then rotate the upper body and reach the other arm toward the ceiling.
   2. Why to do: Combines hip mobility, ankle mobility, and thoracic rotation.
   3. Cue: “Reach through the upper back, not by twisting the lower back.”
5. Quadruped T-Spine Rotations
   1. How to do: On all fours, place one hand behind the head. Rotate the elbow toward the opposite wrist, then toward the ceiling without letting the pelvis move excessively.
   2. Why to do: Encourages thoracic rotation for trunk movement during throwing.
   3. Cue: “Move through the rib cage.”
6. Half-Kneeling Hip Flexor Stretch
   1. How to do: Kneel with one foot forward. Gently tuck the pelvis and shift forward until a mild stretch is felt in the front of the rear hip. Avoid arching the lower back.
   2. Why to do: Addresses hip-extension mobility that may affect stride and follow-through.
   3. Cue: “Tuck the pelvis before moving forward.”
7. Dead Bug
   1. How to do: Lie on your back with hips and knees bent to 90 degrees and arms toward the ceiling. Slowly lower opposite arm and leg while preventing excessive lower-back arching.
   2. Why to do: Develops trunk stability while the limbs move independently.
   3. Cue: “Keep the ribs stacked over the pelvis.”
8. Wall Slides
   1. How to do: Stand facing a wall with forearms supported on it. Slide the arms upward while allowing the shoulder blades to rotate upward without shrugging excessively or arching the lower back.
   2. Why to do: Develops scapular movement and overhead shoulder control.
   3. Cue: “Reach upward smoothly without forcing the shoulders.”

Movement constraints and pitching drills

1. Rear-Pocket Wall Drive
   1. How: Put RHP in his right-handed pitching stance with a padded wall positioned to provide light contact feedback for the rear hip. Begin with a small right-hip hinge. Move the pelvis toward the catcher-direction target while maintaining the hinge, without twisting the torso open early.
   2. Why: Teaches the feeling of loading the hip and initiating controlled forward motion.
   3. Cue: “Keep the pocket loaded as you travel.”
   4. Watch for: Rear knee collapsing inward or the upper body leaning dramatically backward.
2. Controlled Drift Drill
   1. How: Start in a normal pitching stance. Lift the left knee and let the pelvis begin moving a small amount toward home plate before the leg starts descending. Complete a controlled stride without throwing.
   2. Why: Tests whether earlier forward movement improves sequencing, similar to the issue identified in Tread’s college-pitcher case study.
   3. Cue: “Begin traveling while you’re still balanced.”
   4. Watch for: Falling, excessive forward lean, or reaching for the landing with the left foot.
3. Step-Back Drill
   1. How: Start in a stride position with the left foot forward and the right foot behind. Shift pressure gently between the legs, then transition into a controlled throwing motion.
   2. Why: Reduces the complexity of the windup so Wyatt can practice lead-leg acceptance and pelvis-to-trunk timing.
   3. Cue: “Shift, brace, rotate.”
   4. Watch for: Turning the shoulders before the lower body starts the movement.
4. Pendulum Arm Drill
   1. How: Stand in an athletic posture with the right arm relaxed. Allow it to swing gently forward and backward like a pendulum, with a loose elbow and shoulder. Gradually coordinate this natural swing with a small body shift, without forcing a throwing position.
   2. Why: Provides a relaxed-arm sensation. Tread used a pendulum-style drill with its case-study athlete to address an excessively long, hand-driven arm action.
   3. Cue: “Let the arm move; don’t manufacture the position.”
   4. Watch for: Shoulder discomfort or forceful arm whipping.
5. Reach–Anchor–Rotate
   1. How: Start in a stable stride position. Reach the glove naturally toward the catcher, then let the glove-side elbow settle toward the rib cage as the trunk rotates toward the target.
   2. Why: Helps Wyatt coordinate his glove side without violently yanking the glove backward.
   3. Cue: “Bring the chest around the glove.”
   4. Watch for: Pulling the glove behind the torso or tilting the head off-line.
6. Lead-Leg Block Isometric
   1. How: Put the left foot forward in a long split stance. Bend both knees slightly, brace the trunk, and hold the front leg stable. Progress by applying a light resistance-band pull if control remains strong.
   2. Why: Builds strength and awareness in positions used to accept ground reaction forces.
   3. Cue: “Own the front leg before rotating.”
   4. Watch for: Knee collapsing inward or an aggressive attempt to straighten the leg.

Medicine-ball training

1. Standing Rotational Scoop Toss
   1. How: Stand sideways to a reinforced medicine-ball wall with feet shoulder-width apart. Hold the ball near the trail hip with both hands. Load through the hips, rotate through the pelvis and trunk, then release the ball into the wall.
   2. Why: Trains explosive transverse-plane rotation and can serve as a standardized rotational-power assessment.
   3. Cue: “Rotate from the ground up; throw the ball fast.”
   4. Watch for: Throwing mainly with the arms while the hips remain stationary.
2. Step-Behind Scoop Toss
   1. How: Start sideways to the wall. Step the trail foot behind the lead foot, load into the trail hip, then move into a firm lead-foot plant and throw the ball rotationally.
   2. Why: Connects horizontal momentum with rotational power, reinforcing the feel of traveling before rotating.
   3. Cue: “Carry momentum into a stable front side.”
   4. Watch for: Leaping upward instead of moving across the floor.
3. Step-Back Shot Put
   1. How: Hold the medicine ball near the right shoulder. Step backward with the right leg, load into that hip, move forward into the lead leg, and push-throw the ball toward the wall.
   2. Why: Links rear-hip loading, forward movement, front-leg bracing, and rotational acceleration.
   3. Cue: “Pocket first, then fire.”
   4. Watch for: Leading with the shoulder instead of the pelvis.
4. Half-Kneeling Scoop Toss
   1. How: Kneel with the left leg forward, right knee on a pad, and torso facing sideways to the wall. Rotate through the hips and trunk and release the ball while keeping the left knee stable.
   2. Why: Limits lower-body movement and emphasizes trunk rotation around a controlled lead-side base.
   3. Cue: “Stable front hip, fast trunk.”
   4. Watch for: Excessive lower-back twisting or loss of balance.
5. Around-the-World Slams
   1. How: Stand in an athletic stance holding the ball with both hands. Move the ball in a controlled arc around the head and upper body, then rotate and slam it onto an appropriate floor surface. Reset after each slam and alternate directions.
   2. Why: Trains trunk coordination, rotational tension, and the ability to accelerate and decelerate the medicine ball.
   3. Cue: “Stay braced, move fast, finish balanced.”
   4. Watch for: Losing trunk position, twisting the lower back aggressively, or excessive shoulder loading.
6. Split-Stance Rotational Shot Put
   1. How: Set up in a stride stance with the left foot forward. Hold the ball at chest or shoulder height. Maintain front-leg stability as the hips and trunk rotate and the ball is pushed forward.
   2. Why: Develops rotation while the lead leg accepts force.
   3. Cue: “Rotate over the front hip.”
   4. Watch for: Letting the lead knee cave inward.
7. Overhead Medicine-Ball Slam
   1. How: Stand with knees softly bent, raise a suitable slam ball overhead without forcing shoulder range, then rapidly flex through the hips and trunk to drive the ball downward.
   2. Why: Trains rapid whole-body force generation and trunk control.
   3. Cue: “Stay strong through the ribs; snap down.”
   4. Watch for: Excessive lower-back extension at the top.
8. Standardized Rotational Medicine-Ball Test
   1. How: Use the same ball, starting position, stance, target, and measurement method on each test day. Perform three rotational tosses after warming up. Record velocity if you have a compatible radar measurement system, or distance if using a safe open throwing area and standardized distance protocol.
   2. Why: Tracks rotational performance over time.
   3. Cue: “Same setup, maximum clean acceleration.”
   4. Important: A change in throw speed or distance does not establish a corresponding change in mound velocity.

Plyo Ball Drill Library

1. Reverse Throws
   1. How: Face away from a suitable padded throwing wall in an athletic stance. With the throwing arm relaxed and holding the appropriate plyo ball, perform a controlled reverse-direction throw into the pad, allowing the body to rotate naturally. Learn the precise movement from a qualified instructor before adding intensity.
   2. Why: Used as a throwing-preparation and movement-awareness drill.
   3. Cue: “Smooth movement, relaxed shoulder.”
   4. Avoid: Aggressively forcing shoulder external rotation or trying to throw the heaviest ball as hard as possible.
2. Pivot Pickoffs
   1. How: Begin sideways to the padded wall, with feet in a controlled athletic stance. Initiate a modest pivot through the hips and trunk before completing a smooth arm throw.
   2. Why: Provides a simplified environment for coordinating trunk rotation with the arm.
   3. Cue: “Let the body turn; allow the arm to follow.”
   4. Avoid: Twisting forcefully through the elbow or throwing outside comfortable range.
3. Roll-Ins
   1. How: Start a short distance from the padded target. Take a small forward step or controlled approach into a normal throwing position, allowing the pelvis and trunk to organize before the arm delivers the ball.
   2. Why: Introduces forward momentum into the throw.
   3. Cue: “Move smoothly into the front leg.”
   4. Avoid: Rushing the approach or turning the drill into a full-intent throw.
4. Rocker Throws
   1. How: Begin with left foot forward and right foot behind, making a gentle rock between the legs before a controlled throw.
   2. Why: Practices a stable front side and pelvis-to-trunk coordination without the complexity of a full windup.
   3. Cue: “Shift, stabilize, throw.”
5. Step-Back Plyo Throws
   1. How: Use the same step-back movement described in B3, but perform it at controlled speed with a familiar throwing implement into a suitable padded target.
   2. Why: Tests whether Wyatt can preserve his rear-hip movement when an arm throw is introduced.
   3. Cue: “Rear pocket leads the movement.”
   4. Avoid: Creating a long, artificial arm action to exaggerate the drill.
6. Walking Windups
   1. How: Take one or two relaxed walking steps into a natural pitching motion and controlled throw.
   2. Why: Encourages the athlete to integrate existing forward momentum into pitching.
   3. Cue: “Move continuously, then rotate.”
   4. Avoid: Excessive run-up speed or max-effort release.

Strength, power, and stability library

1. Trap-Bar Deadlift
   1. How: Stand centered in the bar, hinge at the hips, bend the knees, brace the trunk, and push through the floor to stand tall. Lower with control.
   2. Why: Builds general lower-body force production.
   3. Cue: “Push through the floor, finish tall.” Use submaximal loads with technically clean repetitions.
2. Rear-Foot Elevated Split Squat
   1. How: Support the rear foot on a low bench. Lower vertically through the front leg while maintaining knee and pelvis control. Drive back to standing.
   2. Why: Develops unilateral leg strength and stability important for accepting force.
   3. Cue: “Control the front knee and pelvis.”
3. Single-Leg Romanian Deadlift
   1. How: Balance on one leg with a slight knee bend. Hinge backward through the hip as the other leg extends behind, then return to standing.
   2. Why: Trains posterior-chain strength, balance, and hip stability.
   3. Cue: “Reach the hip back and keep the pelvis square.”
4. Lateral Bound With Stick Landing
   1. How: Push sideways off one leg, land softly on the other, and hold the landing for approximately two seconds.
   2. Why: Builds lateral power and force-absorption control.
   3. Cue: “Jump explosively; land quietly and own the position.”
5. Countermovement Vertical Jump
   1. How: From standing, quickly bend the hips and knees, swing the arms, and jump vertically. Land softly and reset between repetitions.
   2. Why: Develops lower-body explosiveness and can serve as a general power benchmark.
   3. Cue: “Fast dip, fast extension.”
6. Half-Kneeling Landmine Press
   1. How: Secure a barbell in a landmine attachment. From a half-kneeling position, press the end of the bar upward and forward while controlling the ribs and pelvis.
   2. Why: Trains upper-body pressing strength and scapular control in a manageable shoulder plane.
   3. Cue: “Reach forward without arching the back.”
7. Chest-Supported Dumbbell Row
   1. How: Lie chest-down on an incline bench, row the dumbbells toward the lower ribs, then lower without swinging.
   2. Why: Develops upper-back strength while limiting excessive trunk compensation.
   3. Cue: “Pull smoothly without shrugging.”
8. Pallof Press
   1. How: Stand sideways to a cable or anchored band, hold the handle at the chest, and press it forward without letting the trunk rotate.
   2. Why: Improves the ability to resist unwanted trunk rotation.
   3. Cue: “Keep the ribs and hips facing forward.”
9. Side Plank
   1. How: Keep the elbow lightly against the side with a small towel between elbow and ribs. Rotate the hand outward against light resistance without rotating the torso.
   2. Why: Builds low-load rotator-cuff strength.
   3. Cue: “Move the shoulder, not the whole body.”
10. Short-Lever Copenhagen Plank
    1. How: Support the top knee on a low bench while holding a side-plank position. Keep the hips elevated without twisting.
    2. Why: Strengthens the adductors and trunk in lateral-support positions.
    3. Cue: “Keep the hips high and level.”
11. Sled Push
    1. How: Lean into a weighted sled with the trunk braced, driving through alternating legs in short, controlled steps.
    2. Why: Builds horizontal force production and leg-drive capacity.
    3. Cue: “Push the ground behind you.”
    4. Watch for: Turning it into an exhaustive conditioning session.