The pitcher , quarterback both release the ball eight to 12 inches in front of the landing leg big toe.That should be the idea hit point on the serve
more get big
on the serve get big
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hug
on the serve — bring the hitting had to the opposite pocket
knees in heals up
one way to think of adding your knees is to push the knees in and get on your toes by getting your heals up
get back
try and get back on the ground stroke to create time