Master the Basics: Step and Stop Drill
Master the Basics: Step and Stop Drill
When you’re just starting out, one of the most important things you can do is build good habits early—especially when it comes to throwing. One of the drills I always introduce during the first few weeks of Academy is the Step and Stop Drill. It’s simple, effective, and something you can run with any team or individual player, regardless of experience.
What’s the goal of this drill?
This drill helps players get into the correct throwing position as their front foot lands. That moment—when the front foot hits the ground—is crucial. It sets the tone for the rest of the throw, and we want players to build muscle memory around doing it right.
Step 1: Start with the Grip
Before we even get into the movement, I make sure everyone understands the four-seam grip. I explain it by showing them the “horseshoes” on the ball. You want to grab across those horseshoes with your fingertips on the seams and your thumb directly underneath. That’s your go-to beginner grip for consistent and accurate throws.
Step 2: Set Up for the Drill
If you’ve got access to a net or a cage, split your group on either side of the central net. If not, players can just throw to a partner. Either way, have them stand side-on to the net or their target—glove side facing forward.Everyone starts with their hands together. Then, they step and stride like they’re about to throw, but here’s the key—they STOP in that throwing position. That’s the whole point. Step… and stop.
Step 3: Check the Position
When they stop, here’s what we’re looking for:
- Elbow to elbow should be level
- Four-seam grip facing backwards
- Glove palm facing out toward the target
- Eyes looking over the front elbow
- Landed on the balls of their feet, ready to drive
At this point, I walk around and help correct positions. Elbows are often too high or low—that’s normal. The goal is to coach them into that strong, repeatable position.
Step 4: Add the Throw
Once they’ve got the position locked in, we move to the next phase. After the “stop,” I’ll call out “go.” From there, players drive off their back leg, pull their glove in toward their body, and follow through like a pitcher—finishing bent over the front side with momentum going toward their target.
I always like to demo this a few times so they can see what it looks like when done properly. And over time, they’ll start to self-correct. That’s the beauty of the drill—it teaches awareness and form all in one.
The Step and Stop Drill might be basic, but it builds the foundation for great throwing mechanics. Whether you’re new to the game or just brushing up, this is one you’ll want to keep in the toolbox.
Watch the full video below to see how it’s done! 👇
