The Foot Flip Drill

11/13/2006

The first thing I have my guys work on is what I call the Foot Flip Drill. I developed this drill as a result of studying how Steve Carlton (.pdf) strode toward the plate. The goal of this drill is to teach my guys how to stride sideways to the target, as Curt Schilling is doing in the photo below...

They then flip their Glove Side (aka GS) foot just before landing so that toe of their GS foot points directly at the target. What this does is keep the hips closed as long as possible, which then maximizes the forth with which they then pull the shoulders around. This drill, which is focused on action of just the lower body, involves the following steps...

1. I have them start out standing sideways to the target in the Set position.

2. They then lift their GS leg vertically up to Balance Position, with their GS upper leg horizontal and their GS lower leg and GS foot hanging down vertically below their GS knee.

3. From the Balance Position they start to vertically lower their GS foot again and then, when their GS foot is 9 or so inches above the ground, start to stride toward the target. In other words, the GS foot goes vertically up, vertically down, and then out toward the target. When striding, I have my guys focus on keeping the side of their GS foot pointing at the target and their GS toe pointing at 3B (1B if they are lefties) as Kason Gabbard is doing in the photo below.

Sometimes, it is easier to do this if they think of leading with their heel. I also have them try to keep their GS foot just 3 to 6 inches above the ground as they stride.

4. At the last second before their GS foot lands, I have them rotate, or flip, their GS foot so that they land with their GS toe pointing at the target, as Sandy Koufax is doing in the photo below.

Once my guys have mastered the Foot Flip Drill, I then have them work on the Sideways Shoulders Drill.