SPECIAL NOTE:
This is for a well balanced and already 'strong' pitcher and not for a beginner. You most definitely want to make sure you're 'core strong' and have no knee, ankle, hip, shoulder or back injuries.

High school softball pitcher performing a softball pitching exercise to help her with a stronger drive as well as core strength, shoulder stability, muscle endurance mostly in shoulder area and balance. This is a great exercise for all (depending on age/fitness level) fastpitch pitchers.

Make sure to engage the core when you begin the explosive drive as well as when you land during this softball pitchers exercise. This will help you balance and protect your back.

What to focus on during the movement is starting from your 'center' . So the coaching of this is, 'lead with your core, pull with your shoulder, keep your arm FULLY extended and land soft and hold that position with arm overhead for 2 seconds.'

As you can see her movement is all ONE MOVEMENT. She leads with her core then extends her lead foot and arm at the same time.

You can start this on the ground before moving up to an unstable environment.

Perform 3- 5 sets at 6-8 reps each. This all depends on your fitness level. You can do this 3-times a week with at least one rest day in between.

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