Waterbag Down Ups
Start with one foot on either elevated surface.
Step off of the elevated surface onto the ground and back up onto the surface as quickly as you can with your lead leg.
As soon as you land with your lead leg again rotate as quickly as you can to close the gap of separation between the back shoulder and the lead hip.
Players who do not get stable, stop well, rotate well or are not coordinated at accepting/transmitting force well. Players who try to fold their chest, take their chest to their knee to finish their pitch, dont get firm against their lead hip into landing, jump off the mound or don’t stay in their telephone booth when they rotate.
Start stop quick
Land then rotate
Pull it back fast
Crack the whip
Keep your head still
Nose over nuts
Rotating before landing
Trying to do continuous reps instead of a brief pause between reps
Using their arms to rotate instead of their torso/middle
Rotating in posture like a hitter instead of a pitcher/thrower
Not finishing the rotation
Not pulling back the energy fast enough to crack the whip and make the water slosh