3 Simple Drill Routines to Clean Up Your Delivery

Back when I was playing, I was usually able to diagnose issues with my delivery. But I struggled to clean them up because I'd try to "cue" my way out of them. That is, without understanding the underlying cause or building any muscle memory, I'd just try to feel my hips sit back or tell myself to stay in line with my lead leg. This led to either small changes or none at all, and an overall stiff and robotic delivery as I tried to feel whatever I was working on.

Since I've retired, I've learned that most problems don't get fixed with a cue. Patterns change when you feel the right movement enough times that it becomes second nature. That's what drill routines are for: target the root cause and build the muscle memory first, then apply it dynamically, so by the time you step on the mound you're not thinking about cues. You just let the training take over and go compete.

Below are three common flaws I see in pitchers of every age, why each one costs you, and a short routine to clean it up.

The routines build in order from most constrained to most like your normal delivery. They're designed that way to help you feel the pattern first, then start to transfer that pattern to the mound. There are video demonstrations for each routine, and a a cheat sheet at the end of this post you can save to your phone or print.

Problem 1: A Pushy or Inefficient Arm Action

A pushy arm is one of the most common flaws that we see. Instead of the body rotating and whipping the arm through, the arm muscles the ball forward like a dart throw. You'll often see the elbow climb above the shoulder line, the arm lead with the elbow, or the throw look stiff and forced.

Why it matters: the arm is the last link in the chain, not the engine. When it does the work the lower half and trunk should be doing, you lose velocity and put more stress on the shoulder and elbow. This routine teaches the arm to rotate, stay relaxed, and get carried by the body.

90-90 Medball Wall Dribble — Feel internal rotation at the shoulder with the elbow level with the body.
Straight Arm Medball Wall Dribble — Feel the shoulder blade retract and pull the ball into release instead of pushing it.
Arenado Throw — The constrained low slot keeps the arm in the right plane (shoulders, elbow, and hand in line and perpendicular to the spine at release) and makes it hard to climb or lead with the elbow.
Fast Figure 8 — Stay relaxed into the flip-up and let the body capture the arm swing instead of forcing it.
Medball Shuffle Throw — Feel the body deliver the arm rather than the arm driving the throw.

Problem 2: Quad-Dominant Back Leg or Trouble Hinging

A lot of pitchers try to generate power with the back leg by using their quads instead of their glutes. The knee drifts over the toe, the hips never sit back, and the body slides forward, forcing them to fight to get back in line.

Why it matters: the back hip is where you store energy before you move down the mound. If you can't hinge and get into that glute, there's nothing to rotate out of. You end up leaking energy early and relying on the arm to make up for it. Also, this can lead to a cross-body delivery or difficulty finding a consistent release point. This routine teaches the hinge first, then makes it more dynamic, then puts it into the throw.

Banded Hinge with 3D Strap / Core Velo Belt — Learn the pattern of sitting the hips back and loading the back glute. You should feel it in the back of the hip, not the front of the thigh.
Waterbag Hinge Drill — Same pattern, made a little more dynamic with the water bag.
Staggered Stance Medball Slam — Get into the hinge quickly and explosively, and absorb force at the bottom.
Medball Step Back Shot Put — Use momentum to help you feel your weight get into your heel and help your hips sit back.
Plyo Step Back Throw — Same drill as the shot put, but now transferring the feel into your delivery.
Anterior Walk-In Throw — Feeds the flaw. Rather than momentum helping you like on the step back, you have to redirect the energy after leg lift to sit back and find the hinge.

Problem 3: "Opening the Gate" with the Front Leg

"Opening the gate" is when the front leg swings in a big circle as the pitcher strides, and the hips open slowly rather than explosively into landing. Instead of working directly toward the target, the body pulls off to the side.

This usually isn't a front leg problem. It comes from not being able to rotate the back hip effectively. When the back hip can't turn, players pull with the front leg to create rotation some other way.

Why it matters: this move means that you're leaking power through your entire delivery. Pulling open early sends energy away from the plate, opens the shoulders too soon, and makes it harder to repeat a release point. Fixing it starts with the back hip, not the front leg.

Banded Back Hip Rotation (Assisted and Resisted) — Train the feel of rotating the back hip with a 3D strap or Core Velo belt. Assisted reps help find the feel. Resisted reps make you create it on your own.
Drop Step Medball Shot Put — Starting facing away from the target forces you to rotate the back hip to clear the hips and get the ball where it's going.
Drop Step Plyo Throw — Same idea as the shot put, transferred into a throw.
Rotational Step Back Throw — Gets closer to the delivery, helps feel the back hip load and unload into the throw.
Kershaw Drill — The pause at the bottom keeps the front leg from swinging out, letting the back hip drive the throw.

Putting It to Work

Pick the routine that matches the problem you see most (not all three at once). Do it before throwing every day you play catch, and focus on quality reps--they don't have to be (and really shouldn't be) high effort. Learn the patterns, and let the reps take over when you get back in a game.

If you're not sure what your lowest hanging fruit is, that's what we're here for. Along with our in-person and remote training, we're offering a 2-day masterclass November 7th-8th for high school pitchers looking to elevate their game before next spring. In addition to arm strength, power, and speed testing, you'll throw on our force plate mound so we can objectively identify where you're leaking power in the delivery and develop a personalized plan to clean it up.

Spots are limited so we can provide the individualized attention and training you deserve, so sign up now to reserve your place.

More Free Resources

Pitch Grip Database
Throwing Program Builder
Bullpen Script Builder