PitchingIntermediateModerate loadMinor tier
Resisted-Release Slide-Step: Overspeed Time-to-Plate Contrast Ladder
A band-resisted-then-free contrast ladder that trains pitchers to shave hundredths off their delivery. Overload the downhill move with a hip band, release it, and stopwatch faster free reps to cut time to plate under 1.30s without lengthening the delivery.
⏱ ~20 min📋 3-4 rounds. Each round: 3 resisted slide-step reps (~80-85%), then 3 free reps stopwatched. Finish with 3 no-band reps. Rest 45-60s between rounds.
What you'll need
- Pitching mound
- Resistance band
- Stopwatch
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