PitchingIntermediateModerate load
Garage-Door Beat-the-Timer Delivery Quickness Drill
A solo, at-home pitching drill that turns a garage door or wall, a strip of tape, and a phone camera into a time-to-plate lab. Pitchers deliver from the stretch, film in slow motion, and measure the exact seconds from first move to ball impact so they can shrink their delivery clock and stop giving away bases.
⏱ ~15 min📋 2-3 sets of 10 timed reps from the stretch (mix full leg lift and slide-step), resting between sets; about 30-40 total throws.
What you'll need
- Garage door, solid wall, or backstop/fence target
- Painter's or masking tape (to mark a strike-zone box)
- Tape measure
- Bucket or bag of baseballs/softballs (8-12)
- Smartphone with slow-motion video + tripod or stand
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