Softball drill
Rocker throwing drill
With the feet already set wide and sideways to the target, the player rocks forward, rocks back to load and separate the hands, then drives forward and throws. It teaches weight transfer and a firm front side without a stride.
At a glance
- Sport
- Baseball and Softball
- Skill
- Throwing
- Ages
- 10U to High school
- Players
- 2 per pair (any number of pairs)
- Time
- About 5 minutes
- Level
- Beginner
- Equipment
- Gloves, One ball per pair
- Indoors
- Yes
The rocker takes the stride out of the throw. The feet start where they would land, wide and sideways to the target, so the player can concentrate on moving their weight: back into the rear leg as the hands come apart, then forward into a firm front leg as the arm comes through. The glove arm gets work too, pulling in to the body instead of flying off to the side.
Use it early in the throwing progression, after one-knee throws and before full catch. It helps players who push the ball, drop the elbow or let the glove arm swing wildly.
Setup
- Partners stand about 30 to 40 feet apart.
- The thrower sets the feet wide, sideways to the target. The video uses a stance about two-thirds of the player's height.
- The ball starts in the glove at the middle of the chest.
How to run it
- Rock forward onto the front leg with the hands still together at the chest.
- Rock back onto the rear leg and separate the hands as the weight goes back.
- As the weight loads back, the glove arm points up at an angle toward the target and the front toe can lift a little.
- Pull the glove elbow down and in toward the front hip to start forward.
- Drive the chest forward over the front leg, release over the top and let the back foot turn over.
Coaching points
- A stance wide enough that no extra step is needed. The feet stay put until the back foot turns over at the finish.
- Separate the hands on the rock back, not on the rock forward.
- Glove arm angled slightly up on the load, then pulled in to the side of the body on the throw.
- Finish with the chest and chin out over the front knee.
Common mistakes
- Feet too close together, then taking a stride anyway.
- Breaking the hands apart while rocking forward.
- Spinning upright on the back foot instead of driving the chest over the front leg.
Printable drill card
Take this drill to the field: the setup, steps, coaching points and equipment on one card, with the video's address to find it again. Free, no account needed.
Print the drill cardSmaller: half page or quarter page (PDF).
By age
10U
Keep it to the rhythm: rock forward, rock back, throw. Look for the chest over the front knee at the finish and do not worry yet about the glove angle.
12U and up
Add the glove details, slightly up on the load and tucked in on the throw, and move back to normal catch distance once the weight shift looks smooth.
Frequently Asked Questions
Do the feet move in the rocker drill?
No. They stay in the wide stance the whole time. The front toe can lift a little as the weight rocks back and the back foot turns over on the finish, but neither foot takes a step.
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