6 Lower Half Drills for Pitchers 🦵🔥 1. Janitor Throws 2. Kikuchi Drill 3. Darvish Drill 4. Walking Wind-Ups 5. Step-Backs 6. Rotational Step-Backs More info on each one below ⬇️

1. Janitor throws, named by @Berticushill, fall under a counter-rotation category of drills that tend to work well for more mobile athletes. This winds tension through the rear hip, helping teach how to delay pelvic rotation. This could easily be called the 'Burdi' drill.

2. Kikuchi Drill This drill emphasizes catching the hinge out of leg lift. It's similar to a hop drill, but highly specific to your delivery. Maintain the same rhythm & tempo as your normal motion, but allow your leg lift to raise the heel off the ground.

3. Darvish Drill This drill encourages closing off the pelvis while moving forwards. It can be helpful for guys who have a tendency to pull the pelvis/trunk open early, but falls into the coiling category which won't be compatible with every pitcher's delivery.

4. Walking Wind-Ups These tie together the entire delivery with an up tempo starting trigger that drives forward momentum. This drill helps establish a sweet spot for how much drift a player can manage - too much and you'll lose the back leg.

5. Step-Backs & Rot. Step Backs By starting out front and stepping back, this is one of the best drills to feel out the drift without losing the back leg. Rotational step-backs (demo by @ColeRagans) encourage this with more pelvic counter rotation.

As you can see, these drills are all highly specific to in-game mechanics, making them maximally transferrable to the mound. Subtly altering the starting position or loading mechanism can be enough to unlock improved feel, timing & sequencing.

I use to have my 10-12yo little league players pick up their foot and set it down behind the rubber, then pick it back up and finish the motion throwing to the plate. That was in the late 90's

If I do these will I start throwing 98?

99 actually

What criteria do you have for giving each drill!

It's a pretty nuanced question that would be tough to fully explain in a tweet. I tried to give a general rationale within the thread. You're using different constraints within these drills to influence amount of back hip tension, degree of drift, degree of pelvic counter rotation and other variables.