Speed in leg drive

Developing Pitching Speed: A Deeper Look
By Amy Johnston
There are several key elements a pitcher can focus on to increase speed, and it all starts with the push-off—your drive off the mound. The faster and more powerful the push-off, the longer the stride. These two elements go hand in hand.
For beginners, I often set a visual goal: strive to step out at least the distance of your height. Another simple method is to step heel-to-toe six times and mark that distance in the dirt—then work to consistently stride beyond it. Research shows a clear correlation between stride length and velocity. For example, pitchers averaging 68 mph typically stride around 7 feet 4 inches. Understanding that connection can be a powerful motivator for pitchers to accelerate their drive off the mound.
There are a number of drills designed to help pitchers improve their explosiveness, including:

• The Flamingo Drill (single-leg push-off)
  
• Resistance Band Training
  
• The Two-Step Drill
  
• The Sprinter’s Stance Drill
  

Ultimately, the push-off is powered by major muscle groups—especially the quadriceps and the anterior tibialis. The anterior tibialis, responsible for dorsiflexion and inversion of the foot, plays a key role when the pitcher rocks back and lifts the toe (remember: a strong negative movement sets up a more explosive positive one). Rolling over the toe with the heel driving upward also helps reduce stress on the knees and ankles.
The quadriceps are heavily engaged during the “sprinter’s stance” phase—when the pitcher’s knee moves past the toe, and weight is fully loaded into the front leg. Once the stride foot lands, the focus shifts to the back-leg muscles, especially during the knee-to-knee drive.
To maximize speed, pitchers should train these muscle groups with fast-twitch development in mind—high intensity, low duration. However, endurance (slow-twitch muscle balance) is equally important. After all, the championship game isn’t the first game of the day—it’s usually the third, fourth, or even fifth.