Muscles Used in the Backstroke. Even though you're swimming on your back, you use your abdominals in addition to the muscles of your back -- the latissimus dorsi and spinus erectors -- to support you as you flow through the water during the backstroke.
The average distance for a pitching wedge is 130 to 135 yards; for a sand wedge 115 to 120 yards; and for lob wedges 75 to 95 yards.
The important point about the pitching distance drill is that the pitcher should essentially keep her form the same as she pitches, regardless of the distance. It is important that she provides the correct amount of power, keeping the body mechanics and pitching technique the same.