Strength Training - Resistance Bands

Underload and overload training increases leg drive and power through the windmill motion. There are multiple ways to achieve under load and overload depending on the pitcher’s age, strength, and mechanical efficiency. A pitcher should have an intermediate understanding of mechanics before attempting any underload or overload drills. The video shown below uses resistance bands on a training harness to add resistance through the forward move, extension, and finish.

One band - Center of back - Focus on forward move and extension.

Two Bands - one center of back (forward move & extension) - one on drive side hip (hip closure & finish).