Baseball
Rocker Drill
Hip-shoulder sequencing
6 min
Begin with 6–10 quality reps or a short controlled set; stop before mechanics degrade. For throwing/pitching, workload and intensity must remain age/level appropriate.
Beginner
Why this drill
Train hip-shoulder sequencing / direction.
Setup
Begin in wide staggered stance at low/moderate intent.
How to perform it
- 1Rock weight gently, move forward, rotate and throw while staying organized.
Key feel
Ride forward, then rotate.
Success cue
Rotation follows forward move without spinning off early.
Recommended reps
Begin with 6–10 quality reps or a short controlled set; stop before mechanics degrade. For throwing/pitching, workload and intensity must remain age/level appropriate.
Progression
rehearsal → constrained rep → variable rep → game-like rep when appropriate.