- Home
- Sports and Activities
- Baseball
- The Complete Guide to Pitching
There is more to becoming a great pitcher than sound mechanics, a blazing fastball, and a live arm. A pitcher must know how to pitch—what to throw, when to throw it, and where to locate it. He must have a me-versus-you mind-set, that unique blend of confidence and determination that fuels a passion to set the tone of the game, own the mound, and shut down the opponent.
The Complete Guide to Pitching is the most comprehensive pitching resource available. Derek Johnson, one of the game’s premier pitching coaches, takes you inside the art and science of pitching. You’ll discover these strategies:
• Upper- and lower-body pitching mechanics
• Most effective arm and shoulder strengthening workouts
• Shutting down the opponent’s running game
• Developing a potent pitching arsenal, including the splitter, curve, and changeup
• Creating a pregame pitching plan
• Situational strategies and recognizing hitters’ weaknesses
• Fielding the position
• In- and off-season conditioning programs
• Windup, stretch, and follow-through
From pregame warm-ups to cultivating the pitcher–catcher relationship, it’s all here in this one-of-a-kind book and DVD package. Featuring skill instruction, development drills, exercises, personal insights, and instruction on every aspect of pitching, The Complete Guide to Pitching is a must-have for every pitching coach, pitcher, and baseball fan.
Part I The Science of Pitching
Chapter 1 Foundation
Chapter 2 Pre-Mechanics
Chapter 3 Upper-Body Mechanics
Chapter 4 Lower-Body Mechanics and Finish
Part II The Art of Pitching
Chapter 5 Developing an Arsenal
Chapter 6 The Role of the Catcher
Chapter 7 Pitching With a Plan
Chapter 8 Fielding the Position
Chapter 9 The Mental Game
Part III Conditioning for Pitching
Chapter 10 Arm Strength and Injury Prevention
Chapter 11 Total-Body Conditioning for Pitchers
Chapter 12 In-Season Throwing Routines
Chapter 13 Year-Round Programming
Derek Johnson, named college baseball’s National Pitching Coach of the Year in 2004 and National Assistant Coach of the Year in 2010, is widely considered one of the top pitching coaches in the country. In October 2012, he accepted a position with the Chicago Cubs as their minor league pitching coordinator. Before his appointment with the Cubs, he spent 11 years as pitching coach at Vanderbilt, three as associate head coach. While at Vanderbilt, four of his last five staffs led the Southeastern Conference in earned-run average (ERA). His staffs were also ranked nationally at number 15 (2003), 7 (2004), 17 (2005), and 13 (2007). More than 25 of Johnson’s past pitchers have been drafted.
Under Johnson’s tutelage, Vanderbilt participated in the College World Series in 2011, led by eight players who would later be selected in the Major League Baseball draft, including first-round picks Sonny Gray and Grayson Gravin. The 2011 pitching team led the Southeastern Conference in ERAs and strikeouts. In 2010, the Commodores allowed the fewest home runs in the league, led by Sonny Gray, who was named Baseball America’s Summer League Player of the Year (the Commodores’ third win in five years). For his efforts with this team, Johnson was named the ABCA/Baseball America Assistant Coach of the Year.
Johnson's 2007 crew led the SEC in eight statistical categories, including ERA (3.55), strikeouts (632), opponents’ batting average (.238), complete games (7), and runs allowed (266). Vanderbilt hurlers also threw a school record 606.2 innings in 67 games with 13 saves. Six pitchers from that 2007 staff were drafted and signed into the professional ranks, led by number-one overall pick David Price (Tampa Bay Devil Rays) and the eighth overall pick, Casey Weathers (Colorado Rockies).
Johnson lives in Nashville, Tennessee.
"[W]ithout question one of the best resources ever on pitching... Every pitching coach and pitcher in the nation should get a copy of this marvelous book/DVD.”
Collegiate Baseball
“[T]he most comprehensive pitching resource available.”
Baseball The Magazine
"Derek Johnson epitomizes the role of a pitching coach, and he applies that passion to Complete Guide to Pitching."
Tim Corbin-- Head Baseball Coach Vanderbilt University
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Improving balance and momentum will help you on the mound
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery.
Balance and Momentum
Before we delve into the nuts and bolts of lower-body mechanics, be sure to note that the lower body—feet, legs, and hips—is directly responsible for the creation of momentum in the delivery. The pitcher starts the delivery by moving the feet and lifting the leg, which generates the force needed to propel the ball. This momentum builder is referred to as the tempo of the delivery. Along those same lines, the lower body is responsible for maintaining balance during these movements, allowing rhythm and timing to occur. The pitcher wants to gain momentum so that more force can be harnessed and applied; at the same time, he needs to remain balanced so that the rhythm and timing of his movements will allow him to apply these forces at the proper time. As mentioned in chapter 2, balance serves as one of the seven foundational principles of this book. It promotes athleticism in the delivery, and if the pitcher strives to balance all areas of pitching, he has a better chance of becoming a complete pitcher.
Quick Pitch
The ability to move from one foot to another with power, precision, and balance is vital for the pitcher. These movements harness the pitcher's power so that he is able to apply maximum force to the baseball and control of the pitches that he throws. Every pitcher should practice developing a solid foundation on the back foot, as well as learning to land solidly on the front foot.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/61art_Main.jpg
So how does a pitcher remain balanced and athletic with his lower body? As the lead foot and leg lift up to start counterrotation, the majority of the pitcher's weight should be distributed on the ball of his post-leg foot. As the delivery unfolds, the pitcher should be able to completely control the movements he is making, keeping his head in the middle of his body. And when landing, the pitcher should land flat with the majority of his weight distributed onto the ball of his stride foot as the ball is released. This is athleticism. This is balance! The pitcher moves his body where he wants and how fast he wants. He coordinates the upper and lower half of the body to create symmetry for the impending explosion at the end—the pitch.
Balance Drill
This drill uses an Airex pad, a foam pad designed to promote balance. The pitcher's main responsibility is to travel from one foot to the other while on the Airex pad, maintaining balance and posture. This drill can be completed with or without the use of a baseball.
Setup
The pitcher will execute this drill in sock feet so that he can feel the foam pad better. The drill will start with one foam pad and then an additional pad will be needed.
Procedure
- The pitcher steps on the foam pad with his back foot and starts in the set position. He lifts his front leg multiple times trying to keep the back foot stable on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad directly in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad. An actual throw may or may not be used during this portion of the drill.
- The pitcher starts in the set position with the foam pad underneath his back foot and a second foam pad in front of him at a distance that allows for a proper stride. He lifts his front leg one time and lands with his front foot as stable as possible on the foam pad in front of him. An actual throw may or may not be used during this portion of the drill.
Pitching Points
It should be noted that pitcher should start slowly with his movements and build speed as he gets more comfortable with the foam pad underneath him.
Posture
As discussed in the previous chapter, posture is a series of movements that make up the delivery and help determine body alignment and direction to the plate. Subtle moves that the pelvis, spine, and head make during the delivery can cause inefficiencies and inconsistency of movements. Obviously, it then makes sense that posture can also affect what happens in lower-body mechanics. If the center (pelvis and core) isn't used as the engineer for movement, steering the body down the mound will be difficult, and poor direction can occur because, as noted, the legs and arms will always follow the center. A relatively common example of this is the lack of proper posture in a pitcher who strides across his body. This occurs because, as the pitcher lifts to the top of his delivery and starts his descent to the plate, the pitcher's head and spine work in front his center of gravity, causing a forward lean. As a result, the pitcher fails to initiate his core properly, and his body drifts toward the side, causing him to stride across his body (see figure 4.2). His legs did not necessarily lead him to striding across his body. It was poor posture and a poor “center” that led the way.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph1_Main.jpg
Another common postural deficiency that affects timing, alignment, and momentum is bending the back knee with too much flexion instead of angling the knee toward the plate (see figure 4.3). When the back knee is flexed, the posture of the pitcher changes dramatically (the pitcher sits, or lowers his profile and becomes smaller), and the hips are limited in their ability to move out toward the plate because they are stacked. This sitting action angles the knee toward the open-side base (right-handed pitcher toward third base and left-handed pitcher toward first) instead of keeping the knee under the hip and directing the back side toward home plate. This can create a stalling effect, or a starting and stopping and then restarting, which disrupts momentum to the plate. Stalling will often create rhythm and timing issues, and the pitcher's command and stuff can be compromised.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/63ph2_Main.jpg
The pitcher should instead attempt to get “down the hill,” turning the back side and back knee into a closed-off front side, as shown in figure 4.3a. This will leverage the body and is known as riding the back leg down the hill.
The following list includes important features that can positively or negatively affect posture. A pitcher can work on these areas to improve posture naturally during training or bullpen sessions without changing large movement patterns—they are small details that create big changes.
- Setup—The feet should be hip-width apart in the stretch position; the front-foot arch should be in line with the back-foot toe so the pitcher is in a position that makes it easier to lift the front leg; the pitcher should be in an athletic starting position with knees bent and weight distributed evenly.
- Ball of foot—The weight of the back leg should be on the ball of the back foot and spread evenly along the foot; the pitcher wants to avoid letting weight go to the heel of the back foot, or too close to the toes.
- Leg lift—For a more compact delivery and for a greater chance of good posture and connection with other body movements, the leg should lift instead of swing; the front foot should be under the front knee the majority of the time through the lifting phase.
- Chin over belt—During the lifting phase, the chin should remain over the center of gravity; some flexibility can be allowed here as long as posture is not adversely affected. A still head early in the delivery is something the pitcher should strive for.
- Tight belly button—The pitcher should tighten the abdominal muscles directly behind the belly button when the front leg is lifted to start the delivery; this tightness can lead to proper alignment and posture.
- Angled back knee—As the pitcher lift and starts his decent, the back knee should start the chain reaction for rotation by angling itself toward the plate. If the back knee is angled properly, good alignment and proper rotation will occur.
Learn more about The Complete Guide to Pitching.
Three key concepts to keep in mind while pitching
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup.
Considerations in Developing an Arsenal
Before we get into the details about the specific types of pitches that pitchers should have in their arsenal, let's review a few key concepts that every pitcher should be aware of: determining the type of pitch to throw, finding the correct arm slot, owning versus renting the pitch, and using the strike zone.
Determining the Type of Pitch to Throw
Every pitcher is constantly wanting to learn another pitch to supplement his arsenal. When I was a kid, I wanted to throw a Nolan Ryan fastball, a Bert Blyleven curveball, a Fernando Valenzuela screwball, a Steve Carlton slider, and a Tommy John changeup. Unfortunately—or maybe fortunately—our catcher didn't have enough fingers to put down to call all of my pitches. In addition, most of the pitches I borrowed from those superstars weren't as good as the ones their owners threw, so I saved them for the backyard games I played by myself throwing against a concrete stoop. As time and many trials and errors passed, I ultimately learned what worked for me and eliminated the pitches that I couldn't command or the pitches that simply didn't work.
This process of elimination is the starting point for every pitcher in developing the arsenal. Once a young pitcher starts to throw pitches other than the fastball, he should definitely experiment with different grips and pitches to find out what might work for him. Accordingly, the pitching coach should encourage him to discover such grips and pitch types. One major consideration for the pitcher to think about would be whether his physical size lends itself to throwing a particular pitch. An example of a bad fit would be a pitcher with very small hands trying to throw a split-finger fastball. Throwing the split-finger might not be impossible for the smaller pitcher, but because of his hand size, he may end up altering his arm action or delivery in order to execute the pitch. If this is the case, the pitcher increases his chance for injury, and the hitter will likely receive early clues regarding what pitch is coming. Neither scenario benefits the pitcher.
Finding the Correct Arm Slot
Another consideration to take into account before a pitcher develops his arsenal is the pitcher's arm slot. I watch a good number of high school pitchers each spring and summer as part of my recruiting duties, and many of these pitchers throw pitches that their arm slots simply do not complement or support. An example of this might be a pitcher with a low to mid three-quarter arm slot attempting to throw an overhand curveball, also known as a 12-6 curveball because of the rotation of the pitch spinning straight over the top from 12 o'clock to 6 o'clock. A pitcher with a low arm slot must obviously change something in his delivery to create the correct spin, and the only reasonable strategy would be to elevate his arm slot to promote the desired rotation.
At a younger level, this arm slot change may work quite well, and the pitcher may have success. However, as the pitcher advances to higher levels, the hitters will find it easier to recognize that something other than a fastball is coming. In addition, the hitters will be able to recognize this earlier in the pitch, giving them time to readjust or redirect their swing. What were relatively easy outs for the pitcher in Pony League or high school will become “easy pickings” for the more seasoned hitter in college or professional baseball. Therefore, after tinkering with different grips and pitches, the pitcher needs to make prudent decisions on the pitches that he will throw based on his arm slot and whether or not the pitch provides early visual clues for the hitter. If these two elements are satisfactory, then it is time to move on to the next step.
Table 5.1 lists the various pitch types and gives suggestions that the younger pitcher might follow when choosing an arsenal. As with most things in baseball, there may be exceptions to these rules, but nonetheless, this chart presents guidelines for distinguishing which types of pitches might be appropriate for the pitcher.
Owning Versus Renting the Pitch
Pitchers need to understand the concept of “owning versus renting” the various pitches in their arsenal. As mentioned before, it is common for young pitchers to adopt the various types of pitches that their favorite big leaguers throw, and they sometimes end up throwing four or five different pitches.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/81se_Main.jpg
Unfortunately, the young pitcher can rarely master and command his full repertoire. Though he is capable of throwing a certain pitch, he may not be able to throw it for a strike very often, and the pitch presents no real threat to the accomplished hitter. This condition is called renting the pitch. The pitcher has the ability to throw the pitch, but his inconsistency and lack of command with it make it a low-percentage strike pitch. In other words, the pitcher can't rely on the pitch in a crucial situation; it is not a sure thing, and he is therefore renting the pitch. Owning the pitch means that the pitcher is sure-minded when throwing it. He is able to throw it in any count or situation, and he places full trust in its action and his command. An owned pitch is one that is thrown in the strike zone more often than not (high strike percentage) and one that will force the hitter to make a decision to swing or not. This is an important distinction for the pitcher to make as he is preparing the tools for his arsenal.
Quick Pitch
Before any pitch can be owned and then used in any situation or count, the pitcher must first place trust in his ability to execute the pitch consistently. Trust in a pitch comes through purposeful and focused practice—or intention. When practicing a new pitch or a pitch that the pitcher currently rents, the pitcher should remember that consistent, powerful, and focused intention must be present in order to develop trust in the pitch. The core concept
“Training vs. Trusting” can be applied here too; the more the pitcher trains with a certain pitch, the more he will trust it.
Learn more about The Complete Guide to Pitching.
Come up with a solid pitching plan by examining pressure zones
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team.
The Pitching Plan
Every pitcher should go into a game with a solid plan for how he will pitch based on the strengths of his arsenal coupled with information about the other team. Too often at the lower levels of the game, college included, the pitcher tries to beat the opponent by relying solely on exposing the hitter's weakness, even if that goes against the strength of his arsenal. This plan may have short-term value for the first time through the batting order or perhaps the second, but in the long term, this strategy does not usually yield consistent results. A pitcher who stays true to what makes him effective in the first place—whether it be throwing a fastball to a certain side of the plate or using off-speed pitches that he owns rather than rents—will have more success. A pitcher must also remember that at the beginning of the game, hitters are rarely truly ready to hit, so this is another good reason why a pitcher should use his strengths the first time through the batting order.
Quick Pitch
Pitchers should use a three-pronged approach in understanding how to attack a hitter:
- Pitcher's strengths—Matching the pitcher's strengths against the hitter's strengths.
- Game situation—Paying attention to the score of the game, the inning, who is up, who is on deck, the history of how the hitter has fared against the pitcher in the past, and so on.
- Hitter's weaknesses—Attacking the hitter's weakness (if it fits into the pitching scheme) based on the situation and with the intent to win the game. This should be done after first targeting pitching to a hitter's strengths. The pitcher needs to realize that in almost every situation he has an advantage over the hitter.
As the game progresses and more information is obtained by both parties (hitter and pitcher), the pitcher may realize that he needs to use alternatives and switch gears in order to be successful the second time through the batting order. A good general rule is to pitch “backward,” or pitch differently than what the hitter saw his first time at bat, unless an obvious hole was exposed. The hitter who primarily saw fastballs in his first at-bat may see more breaking balls or changeups the second time around, or he may see pitches on a different side of the plate than before. The pitcher must be careful not to overthink the situation and attack the hitter if there is an obvious hole. For example, if the pitcher primarily throws fastballs to a hitter in his first at-bat, and the hitter struggles to catch up with the pitch, it would be foolish to show him anything different that is hittable until he proves that he can hit the fastball. If the pitcher wants to throw him something different—whether for the purpose of changing the pace or simply giving the hitter a different look—the pitch should be thrown outside of the strike zone and into the pressure zones (see the sidebar Pressure Zones for more information). By throwing softer pitches (changeup or breaking ball) into the pressure zones rather than through the strike zone, the pitcher can disrupt the hitter's timing yet still maintain adherence to the original plan of beating the hitter with the fastball.
Pressure Zones
Pressure zones refer to the areas just outside the strike zone, as shown in figure 7.1. The pressure zones are areas that the pitcher wants to visit often, but not live in. By throwing the ball to these zones, especially when the pitcher is ahead in the count (e.g., 0-1, 1-2, 0-2), the pitcher forces the hitter to make a decision on whether to swing or not. Approached correctly, pressure zones give the pitcher a huge advantage because hitters rarely make consistent, hard contact in these areas; swings and misses and weak contact are much more prevalent. An incorrect way to deal with pressure zones would be to throw to them too frequently or too early in the count. When a good hitter sees these pitches being thrown early in the count or too often, he will find a way to discipline himself to stop swinging at them, thus forcing the hand of the pitcher to throw a strike more to the hitter's liking. In this case, a coach will often tell the pitcher, “You are picking at the zone” or “You are being too fine.” Both statements are correct, and the pitcher must strive to first challenge the hitter with strikes located inside the strike zone. Once he can do this, the pitcher earns the right to throw his pitches into the pressure zones.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/119_Main.jpg
The third time through the batting order can prove to be tricky for various reasons. By this time, the pitcher has most likely lost a bit of velocity or “stuff,” and the hitters have had ample time to observe the pitcher's repertoire and idiosyncrasies. How a pitcher operates in this stage of a game is what separates the craftsman pitcher from the common or ordinary pitcher. Adding a third pitch into the mix here gives the pitcher an added edge, provided he used this pitch conservatively or did not need to throw it earlier in the game. Obviously, the pitcher should only throw the third pitch if conviction and trust are involved; throwing a third pitch that is rented by the pitcher is fruitless. Another possibility for the pitcher would be to show a completely different pattern of pitches or revert back to an earlier pattern that the hitter may have forgotten. Both could be promising alternatives to use the third or fourth time through the lineup, and these strategies can still be executed within the framework of pitches in a pitcher's comfort zone. See table 7.2 for a basic pitching plan based on batting order.
This plan can be quite useful if the pitcher makes sound decisions based on his strengths and weaknesses. The pitcher must also have the ability to switch gears, because every game will present different circumstances and challenges. As an old coach of mine used to say, “If baseball were easy, everyone would play it.” In other words, the pitcher's livelihood depends on his ability to adapt and overcome.
Pen Session Game Planning for the Reliever
Relievers need to use a different approach than starting pitchers. When relievers enter the game, the final outcome is usually still in question, and they must have the ability to establish their pitches very quickly. Relievers need to come out of the gates with “guns blazing,” so to speak, and they must pitch to their strengths. At this point in the game, the hitter will have to make adjustments from the last pitcher to the new one, and the reliever's job will be to get comfortable as quickly as possible. Because of this, it makes sense for relievers to throw the pitches they are most adept at throwing. Remember that percentages in the game of baseball favor the pitcher, so throwing good strikes with the highest level of conviction and trust will help keep these percentages on the reliever's side. When in doubt, the pitcher should always throw his best pitch in his best location, even if that means throwing “into the teeth” of the hitter.
Learn more about The Complete Guide to Pitching.
Arm strengthening exercises and routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury.
Arm Strengthening Exercises and Routines
Through the years, countless exercises, programs, and workouts have been developed for pitchers. Most of these training tools are designed to strengthen the pitching arm, improve durability, and decrease injury. The exercises and routines included here are the ones that I have found to be most effective. This is by no means an exhaustive list; however, for pitchers who are looking for a new arm strength routine, the exercises and stretches that follow will be invaluable. Even pitchers who already have an effective conditioning program will find valuable exercises that can be incorporated into the routine.
Resistance Tubing and Pitcher Stretch Exercises
Various stretching protocols can be used to properly warm up the body before beginning a throwing activity, some of which will be covered in chapter 11. The important thing is that stretching and a total-body warm-up must be done before throwing the baseball, not the other way around. For the pitcher's arm to respond properly and have the ability to handle the stress of any type of throwing activity, the pitcher must first get the arm ready. Resistance tubing exercises, pitcher stretch exercises, and perhaps even general agility training are all suitable activities to engage in before throwing; these activities “grease the grooves,” prepare the neural pathways, open up and heat the body, and generally prepare the body to handle the demands that throwing a baseball places on it. Too often, players simply go out and warm up by throwing instead of warming up to throw. This is the equivalent of lifting a heavy weight without preliminary warm-up sets or running a sprint without prior running.
Resistance Tubing Exercises
After a proper general stretch that raises the core temperature of the body, the pitcher should engage in resistance tubing exercises. Resistance tubing is available in various tensions, so a pitcher or coach should identify the desired level of resistance before purchasing. I usually buy Thera-Band brand tubing, but there are many kinds out there that are comparable in both price and quality.
The band needs to be placed at the proper height before starting the tubing program. This will ensure that tension is not misplaced or altered, thereby ensuring that the greatest amount of tension is given across the range of motion. The band will be tied or clipped (carabiners work very well) at either hip or knee height depending on the exercise, and it can be tied to almost any fence or hook. Much of the tubing that is sold today comes in various resistance levels and often comes prepackaged with clips to hook onto the fence. Exercises should be completed using strict form and in a slow and controlled manner. The pitcher should strive for a large range of motion throughout the exercise. Tubing exercises must be completed before throwing every day, and 12 to 15 repetitions should be performed for each exercise. Note that some exercises require the use of two pieces of tubing. Handles and wrist cuffs are optional. Many of the tubing exercises you will find here are designed for the throwing side of the body, however, it should be noted that they can be done on both sides of the body for optimal strength gains.
Straight-Arm Horizontal Adduction
Secure the resistance band at knee height. Hold the band in the pitching hand, keeping the elbow and wrist straight (see figure 10.1a). Pull across the body, stopping at the hip on the opposite side (see figure 10.1b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/173ph_Main.jpg
Straight-Arm Horizontal Abduction
Secure the resistance band at knee height and on the opposite side of the pitching arm. Hold the band in the pitching hand with the thumb facing the ground. Keep the elbow and wrist straight (see figure 10.2a), and pull across the body, pulling the thumb to the sky slightly above shoulder height (see figure 10.2b). Slowly return to the starting position. Repeat.
http://www.humankinetics.com/AcuCustom/Sitename/DAM/091/174ph_Main.jpg
Learn more about The Complete Guide to Pitching.
Related Books
