Warm-up Effective Throwing/Pitching Mechanics Make it Simple/More Pitchers PFP s: Pitchers Fielding Practice Drills

Warm-up Effective Throwing/Pitching Mechanics Make it Simple/More Pitchers PFP s: Pitchers Fielding Practice Drills

bgrengs@farmington.k12.mn.us Phone: 651-295-0449

Focus: * Stretch/Flexibility * Proper throwing mechanics * Develop arm strength

* Start with chest to glove * C, Tuck, Across/Elbow-up

Stationary Facing (no step, rotate hips) Right, left Facing Right Left, Cross-over Pitching throws: Stretch Wind-up

Long toss is the key to building arm strength and arm speed - needs to be done every practice and before every game. Velocity comes from hand speed - faster the hand moves once the ball is above shoulder - the faster the ball.

Players should be taking 2 steps - for a righty it should be right, left throw. They should be throwing the ball on a line, even if it is a one hop. Players receiving the ball should move up to try and catch the ball in the air. Players should be moving their arms in a big C and focus on moving their hands as fast as they can once the ball get above their shoulders.

Essentials of Pitching: 1. Control 2. Velocity (changing speeds)

EFFECTIVE PITCHING

Stay on the Target line Target Line: the line between rubber and the plate

Getting it all Started Small rocker step Proper pivot pivot ankle square to target Glove near chin/chest Hands not past center of gravity

Common Mistakes FLAW Large Rocker Step--Leads to an unbalanced beginning FIX Head over the center of gravity the majority of our mechanics. Start with a small rocker step (6 inches). It doesn t matter whether it s straight back, to the side, etc as long as your head stays still.

FLAW Improper Pivot Leads to Incorrect landing position FIX Proper Pivot Pivot ankle should be square to the target Incorrect Correct FOOT

The Correct Positions 1. Balance Point 2. Power T 3. Power L 4. Finish

Balanced on the Target line Nothing off-center Think Butt Cheek No Flamingos The Japanese Exaggeration

Everything on the target line Front side Arm Shoulders Chin Majority of weight still on back foot See the back of your hand (fingers on top of ball, pick cookie out of cookie jar)

Chest to Glove! (rather than glove to chest) Big Chest (like a cobra) Toward Target Elbow at least equal height as shoulder Extend toward catcher on release

INCORRECT FLAW Opening up the front side too soon. FIX Lead with glove to target, keeping shoulder and hip closed. The pitcher should land slightly closed. Remember, we are only 1/2 done. Pitchers like to go fast- The faster I go, the harder I throw, mentality. Usually, the opposite is true. CHEST to GLOVE!! CORRECT

FLAW Tucking the glove glove ends up behind your back A pitcher can t open up (upper half) too early. You lose maximum effort and puts undo stress on the elbow and shoulder. This also leads to control problems. INCORRECT FIX FIRM FRONT SIDE! Healthier Arm Control Movement Glove and Chest come together CORRECT

FLAW FIX Not getting to full Bend back extension with upper Reach towards body 75% target Using your arm to nose and chin throw--not your body. towards target Not achieving maximum Lengthen Stride effort. about 75% of body length Your body needs to be moving forward after foot strike.

Throwing a punch Chin on Target line Good back-side action (leg above butt) Controlled Glove action (near armpit)

Focus on the Fastball!!!!! Be a Two Pitch Pitcher Fastball/Change-up Pitching is throwing Just with less margin for error!!! Everyone who plays baseball should be able to throw batting practice Baseball player should be able to throw strikes

*Pitcher s in two lines on opposite sides of the rubber, *Alternate lines every turn Two coaches with a fungo.

Skills Group A PFP s Pitchers rotate lines in PFP s

Skills Group B PFP s Pitchers rotate lines in PFP s

Skills Group C PFP s Pitchers rotate lines in PFP s

Skills Group D PFP s Pitchers rotate lines in PFP s

Get to the line third base fence line, read the play.

Hold 5 seconds, can repeat with eyes closed Lift leg is at highest point before going home Stand tall, back leg flexed, but firm Hands at chest relaxed Eyes on target

Hold position plant foot down, arm back, firm glove Front foot lands on straight line (w/in 6 in) Both legs flexed but firm, work down hill Ball in throwing position behind head, fingers on top Lead elbow should height acts as sight

Elbow at shoulder level, ball away from head Chest over front knee Glove up in front of chest

Follow thru to plate Back finishes parallel to ground Arm across opposite knee Long, fluid finish body absorbs force of arm

Use towel to re-enforce each position above provides some resistance

A. Foot on chair (balance) break hands to foot strike and throw (key-smooth it out and relax) B. Back foot on chair, break hands get over front leg follow through or extension (key- 10 reps throw to partner who is squatting like a catcher 15 yards apart)