10/08/2026
The Hover Drill is one of my favorite drills for pitchers because it helps connect multiple parts of the delivery into one coordinated movement⚾️⚡️
The drill challenges the pitcher to create tension through the stride, maintain a controlled hinge and coil, move forward efficiently, and allow the lower half to initiate the delivery. That creates an opportunity to improve the timing and sequencing between the lower and upper half while developing a more connected delivery.
Another major benefit is that it gives pitchers an environment where they can feel good movement patterns rather than simply being told what to do. The slight forward movement allows the athlete’s natural movement strategy to take over while still giving the coach an opportunity to make adjustments.
The Hover Drill can be especially useful for pitchers who struggle with rhythm, timing, separation, or efficiently transferring energy from the ground through the kinetic chain.
