5 Pitching Drills to Boost Velocity & Command – With Pro Coach Hector Berrios
If you’ve been around baseball for any length of time, you know the drill: everyone wants to throw harder, but command often gets left behind. That’s why I’m excited to bring in a guy who knows a thing or two about both.
I’m talking about Hector Berrios – my former pitching coach back in my Metro organization days, and a guy who’s spent over 30 years in the game as both a pitcher and a coach. He’s worked with pros like Sisto Sanchez, Jose De Leon, Pedro Baez, Jeurys Familia, Ronald Bolaños, and many more.
In this post, Hector walks us through 5 pitching drills to boost velocity & command he uses with his pro clients to maximize velocity, improve command, and build repeatable mechanics. These aren’t gimmicks – they’re proven techniques that have helped guys earn big-league bonuses.
Watch the full video demo below, then use this post as your reference guide to lock in the details.
Drill #1: The Towel Drill (from the Power Position)
This is the classic towel drill – but with a twist. Hector uses it to fix one of the most common mechanical flaws in young pitchers.
The Problem:
Most pitchers tend to “chase the front side.” That means their torso leans forward too early, which causes the back hip to become a follower instead of the driver. When that happens, you lose power and control.
The Fix:
Stay “mounted” on your back side longer. Think of it like going up an incline – you want to give yourself time to stay loaded before you fire forward.
Key Cues:
Common Mistake:
Reaching with your glove arm and letting your torso get out in front of your lower half.
Drill #2: Up the Mound Towel Drill
This drill takes the towel drill and adds a directional component by working up the mound (or up a slope).
The Goal:
Feel the connection between your backside and frontside, and learn how to brace properly through your landing.
The Analogy:
Imagine you’re walking on a 2×4 board. If your foot drifts too far to one side, you lose your leverage and “plop” down. The goal is to stay on that 2×4 as long as possible.
Key Cues:
What Pitchers Do Wrong:
They get upright too early and their back foot comes through low and weak. You want to finish through the throw, letting your lower half take the brunt of the force.
Drill #3: Towel Drill Up High (Extension Focus)
This is a variation of the towel drill that targets a specific point in your delivery – the extension and pronation phase.
The Setup:
Instead of holding the target (glove) low and out in front, Hector has you aim for a high extension point – right around where your arm would be during pronation.
Why It Works:
It forces you to stay through the throw longer and promotes a cleaner follow-through. You’re not just snapping off early – you’re driving through the target.
Key Cues:
Coach’s Note:
Hector admits he didn’t love the traditional towel drill at first because it made him feel like he was reaching and dragging. But when done with the right intent – and with a coach watching – it becomes incredibly valuable.
Drill #4: Back Heel Drive
This drill is all about where your power actually comes from.
The Mistake:
Most pitchers try to reach with their front shoulder. That’s a recipe for leaking energy and losing command.
The Fix:
Drive with your back heel instead.
Key Cues:
The Result:
You’ll notice a longer stride – but not because you’re “jumping.” You’re simply maximizing the energy from your lower half. Hector jokes that a 265-pound guy can feel like 285 coming at you when he’s really loaded up.
Pro Tip:
Think of it like a boxer loading up a punch. The power doesn’t come from the arm – it comes from the ground up.
Drill #5: The Mount & Roll Drill
This one might be the most important for creating separation and timing in your delivery.
The Setup:
Many pitchers get into their leg lift, then swing their lead leg out, up, and down in a disconnected way. What we want is a roll – a smooth, controlled hip rotation that sets everything in motion.
The Cue:
Roll your hip, then extend. Your leg acts as a counterbalance, not a kickstand.
Key Cues:
The Kinetic Chain Analogy:
Think of your delivery like a train, not a race car. A train starts slow and builds speed over time. Your arm should be the last thing to accelerate – not the first.
Bonus Feel Drill:
Have a coach or partner hold your lead leg as you roll and extend. You’ll feel the resistance immediately and understand how the energy should transfer into the ground.
What’s Next?
That’s 5 powerful pitching drills (okay, maybe 5 with a few variations) that you can start using today to:
Want to take it further?
Thanks for reading! If you found this helpful, drop a comment below or share it with a pitcher who needs to clean up their mechanics. And don’t forget to watch the full video above – these drills come to life when you see them in action.
See you in the next one.
– Coach Madden
