Baseball Strength Drill: Pitchers Rice Bucket Drill

  

 

Rice bucket drills can be used as strength building exercises for ball players of all ages. The following rice bucket drills will help pitchers develop the necessary wrist and forearm strength.

To perform these drills you will need a 5-10 gallon bucket, filled with 10-15 pounds of rice. Each drill should be performed for approximately 30 seconds.

Finger Flicks: Bury the fingers of your pitching hand into the rice up to your middle knuckle on each finger. Open and close your fingers rapidly for the duration of the drill. The deeper you go in the rice, the harder it is.

Wrist Flicks: Using a closed fist, put your fist into the rice so half of your hand is covered. Flick your wrist back and forth as quickly as possible for the duration of the drill.

Wrist Rotations: Using a closed fist, put your fist into the rice so half of your hand is covered. In a clockwise motion, rotate your wrist along the bucket, touching the sides of the bucket.

Reverse Wrist Rotations: Repeat the above drill, but using a counter clockwise wrist rotation.

Digs: Start with your hand on the top of the rice, opening and closing your fingers while you dig all the way to the bottom of the rice bucket. Once you get to the bottom, work your way back to the top.

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