The one-knee drill brings you more to the throwing position and allows you to work on your curveball without worrying about the lower half of your body. Once you and your partner have performed a dynamic warm-up, band work and stretched out your throwing distance, stand about 30 to 40 feet apart. Take a knee so your stride leg is in front and your hands are already separated, with the baseball in the throwing position.
For this pitching drill you don’t necessarily need a net. You can use a wall or another person. But the idea is to have something behind the pitcher that will let the pitcher know if he has broken his hands too early or is not gaining enough ground going forward. This is a great pitching drill if done correctly and will promote torque as well as linear momentum. Check the vid for more of an explanation!