Pitcher’s Freeze Drill #1 – 2 – 1 – 3 – Video not yet available. Consider this text description from Dan Keller’s book Coaching the Beginning Pitcher :
Execution: From the stretch or wind-up position, the athlete lifts the leg to the balance point (#1) and then breaks to the power position (#2). He then moves backward to the balance point (#1) and then explodes forward, releasing the pitch and holding the finish position (#3). Be sure to have the athlete hold at the balance point and wait for the flash of the glove after moving from #2 back to #1. When the glove is shown, the athlete explodes through delivery and holds the finish position (#3).
Teaching Points: A 1-2-1-3 provides the opportunity to break up a single pitch into the load phase (1-2) and the explode phase (2-3). This movement shows total physical control of the pitching motion and demonstrates strength and balance at each stage of the delivery. An overall understanding of the kinetic transfer of energy is made possible by working the 1-2-1-3:
Back leg →Front leg → Throwing arm
Athletes really feel the back leg working, especially when moving in reverse from #2 to #1. They can then identify how aggressively and explosively they leave the pitching rubber and transfer energy and power to the front leg at landing. Time and time again, I go back to the 1-2-1-3 to engage the legs and remind my pitchers to stay in control of the delivery. “You are in charge!”
Advanced 1-2-1-3 – Load & Explode: Challenge older pitchers to feel the body load, move backward to balance point, and then explode through to finish. My challenge here is to feel a distinct and deliberate load… followed by a distinct and deliberate explode. How physical can you be while working through a 1-2-1-3? If the pitcher is older and working to produce power, I want him to feel the back leg stay “connected to” the front leg. As the front foot touches down and catches the surging body, energy is transferred to it from the back leg’s explosion. There’s a connected transfer that I want my pitchers to feel.
- Feel the Burn – Back leg working hard to control the delivery.
- Stay Connected – Connect-the-heels of the feet to transfer energy from back-to-front.
- Load then Explode – Emphasize two distinct movements to the delivery (over exaggerate is okay).
- Lift to Balance Point (#1)
- Load to Power Position (#2)
- Backwards to Balance Point (#1)
- Load & Explode to Finish (#3)
- FEEL THE BACK-LEG-BURN
- STAY CONNECTED
- LOAD THEN EXPLODE