Single Leg Depth Drop into Hip Rotation

Start by standing on a box or bench with one foot, keeping your balance steady. Step off the box with that foot, allowing your other leg to drop freely as you land softly on the ground. Immediately land in pistol squat form by extending your free leg forward. Then step the front leg into your stride position and hold that position, keeping your chest up. Once you stride, rotate your rear hip explosively. 

Pitchers: Use a PVC pipe along the shoulders and complete with a normal pitching stride and hip rotation