One thing you might notice in pitchers who get the most from their bodies is their ability to activate their hips and lower body while maintaining good posture (head over belly button). I will be honest that, at times, I am opposed to pitchers attempting this sort of action, the reason being a lack of strength and flexibility in the lower half and core. However, I strongly believe that the ability to effectively "separate" the lower body and the upper body is what gives some pitchers a little extra.
Take a look at Pedro Martinez in the picture, one of the best (if not the best) and most dominant pitchers we have seen in the last 20 years. His ability to keep his weight over his back side with great posture while still moving in a linear direction toward home helped him get the most from his frame.
So, how can you practice this? It might feel a little strange at first if you are not used to the action, but after your leg lift, smoothly throw your lead hip toward your target (don't open it and begin early rotation) and keep your head over the rubber. Your hands and upper body should not move forward with your hips: something commonly known as "rushing." If this is difficult for you and you struggle with your balance, it may signal a weakness in your lower body and core, something you will need to address. I suggest trying this while playing catch to get a feel for it and make it become second nature. If done properly, this will help you be more consistent with your timing (how you transfer power through the kinetic chain) and elevate your game!
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