Date: Session #1 Age: 8-15 Practice objectives: At the end of the practice, players should be able to properly grip a baseball, get into proper throwing position, and start the throw with their lower half. This lesson is primarily designed to teach proper throwing technique, very little will be done with actual pitching here. Equipment: Baseballs, targets 5 min Explanation of grips 5 min Explanation of throwing position 10 min Two knee 10 min Throwing position w/leg lift* 10 min Hip trigger 10 min Target throwing game -Players get in a circle around coach -Each kid gets a baseball to show mastery of the grips -4-seam grip across the C (horse shoe) -2-seam grip (with the railroad tracks) -Coach describes proper throwing position -Have a player get into throwing position - In small lines (throwing to targets) or as one big group (throwing against a wall), players kneel (both knees) with their chest facing the wall -Players turn their shoulders to their target keeping hips toward target, get into throwing position and throw -In small groups (throwing to targets) or as one big group (throwing against a wall) players will get into proper throwing position, pick up their front foot and throw. -In the same set up as the previous two drills, players will start in their throwing position -Players pop their back hip twice, then throw the ball to the target -Divide players into two teams -Set a target at a reasonable distance -Teams take turns throwing to the target -Coaches keep score, team with most points wins -Fingers as close together as comfortable -Thumb directly under fingers Loose grip, ball should be easily pulled from hand -Throwing position is when the pitcher s front foot hits the ground -Complete shoulder turn (elbows and shoulders form a line at target) -Hips stay facing forward -Pause in throwing position, coaches correct throwing position -Elbows at shoulder height or higher -Ball facing same direction as chest or away from target -Both elbows at shoulder height -Ball facing same direction as chest or away from target (never toward target) -Legs body width apart -Chest to target on throw - When the hip pops, the shoulders should not move creating separation -Have players focus on starting the throw with their hips -If they hit the target, they get 1 point for their team -If they get into a proper throwing position, as they throw, they get 2 points
End of Practice Announcements: Review throwing position and hip trigger through questioning Date: Session #2 Age: 8-15 Practice objectives: At the end of practice students should understand the stretch and balance positions, be able to get to their throwing position from stretch position, and start their throw with the hip. Equipment: Baseballs, targets, 5 min Review last lesson 7 min Two knee 8 min Ten toes 10 min Throwing from the stretch discussion 10 min Butt to wall 10 min S-T-R-I-K-E-S* (use catchers with this drill) -Introduce yoga poses* -J-Band exercises -Head direction -Controlling front side -Players throw to targets in small lines, or against a wall as a large group -Essentially the same drill as two knee drill -Players point all ten toes toward target, feet slightly wider than shoulder width -Turn shoulders to align with the target -Proper throwing position -Initiate the throw with the core (hips) -Proper follow through -Stretch position -Leg lift -Throwing position -Start throw with the hip -Chest to target on throw -After explanation, have a demo, then let kids try it with no ball, just get to throwing position -Each pitcher lines up 1 foot from wall -Start with feet crossed in set position -Leg lift -Drive off inside of foot, get butt to wall -Divide players into two teams -Set a target at a reasonable distance -Teams take turns throwing to the target -Coaches keep track of each teams letters -See S-T-R-I-K-E-S for explanation End of Practice Announcements: Review throwing from the stretch through questioning. -Condition arms -Loose grip, 2 and 4 seam -Legs body width, elbows at shoulders, ball positioning -Hip leads the shoulders -Shoulders aligned to target -Elbows at shoulder height -Ball facing away or with chest -Complete shoulder turn (elbows and shoulders form a line at target) -Hips stay facing forward -Pause in throwing position, coaches correct throwing position -Elbows at shoulder height or higher -Feet at shoulder width, hands between chest and chin -Lift front knee to opposite ear -Point butt at target -Land in line with target in throwing position -Coaches correct up to throwing position -Drive hard to wall -Only butt/hip touching the wall -Hold for 5 seconds -Watch that pitchers are trying new proper leg lift an butt to target technique -Emphasize correct throwing position
Date: Session #3 Age: 8-15 Practice objectives: At the end of this lesson, pitchers should be able get from the stretch position to their throwing position by leading with their hip, Equipment: Baseballs, targets, pitching mounds 8 min Review last 2 lessons 7 min Two knee 10 min Butt to wall* 10 min Crossover 5 min Throwing from the stretch position (use catchers) 10 min S-T-R-I-K-E-S* (use catchers) -Yoga -Pitching from the stretch -Throwing position -Starting with the hip -Players throw to targets in small lines, or against a wall as a large group -Add front side technique --Each pitcher lines up 1 foot from wall -Start with feet crossed in set position -Leg lift -Drive off inside of foot, get butt to wall -In small lines or everyone throwing to a wall -Players start in same position as butt to wall drill -First few times through, players go from crossover set position, to throwing position -After they are able to do that, they go straight through to throw -Have players take turns pitching from the stretch -Divide players into two teams -Set a target at a reasonable distance -Teams take turns throwing to the target -Coaches keep track of each teams letters -See S-T-R-I-K-E-S for explanation -Loose grip, 2 and 4 seam -Legs body width, elbows at shoulders, ball positioning -Hip leads the shoulders -Shoulders aligned to target -Elbows at shoulder height -Ball facing away or with chest -Front side technique, turn and swivel glove, chest comes toward glove on release -Drive hard to wall -Only butt/hip touching the wall -Hold for 5 seconds -Drive hard forward -Lead with butt -Land in throwing position in line to target -Drive hard to wall -Only butt/hip touching the wall -Hold for 5 seconds -Watch that pitchers are trying new proper leg lift an butt to target technique -Emphasize correct throwing position End of Practice Announcements: Review pitching from the stretch through questioning.
Date: Session #4 Age: 8-15 Practice objectives: At the end of this lesson, players should be able to properly control their front sides at the end of their pitch and keep their head in a direct line. Equipment: Baseballs, targets, pitching mounds 7 min Review last 2 lessons 8 min Two knee drill and ten toes 10 min Step behind 8 min Butt to wall* -Yoga -J-Band Exercises* -Grips -Pitching from the stretch -Throwing position -Starting with the hip -Players throw to targets in small lines, or against a wall as a large group -4 min of two knee/4 min of ten toes -Throwing to target or to a wall, players start with their shoulders lined up to their target -The player steps at a 45 degree angle with their glove foot -Then straight behind with their throwing foot (toward target) -Drive with their hip first, land in line in throwing position and throw to target -Each pitcher lines up 1 foot from wall -Start with feet crossed in set position -Leg lift -Drive off inside of foot, get butt to wall -Strengthening the muscles around the shoulder -Loose grip, 2 and 4 seam -Legs body width, elbows at shoulders, ball positioning -Hip leads the shoulders -Shoulders aligned to target -Elbows at shoulder height -Ball facing away or with chest -Separation between lower and upper half -Work the footwork slow at first, then add the ball -Watch closely for butt leading -Make sure players are getting to their throwing position -Emphasize twist and swivel with glove side -Head in direct line* -Drive hard to wall -Only butt/hip touching the wall -Hold for 5 seconds 7 min Crossover Drill* (Throwing to catchers) -Pitchers start in crossover position -Lift and throw fastball to catcher -Lead with butt -Throwing position -Proper finish with front half
10 min Staff Strike Percentage Game -Set up as many lines as you have catchers (by age) -Pitchers throw from the stretch for a simulated batter (to either a walk or strikeout) -Keep track of total balls and strikes End of Practice Announcements: Review head control and front side control during the pitch. -Set a strike % for each age group -Keep an eye on mechanics as player throw -Emphasis on head direction to the target and controlling front side
Date: Session #5 Age: 8-15 Practice objectives: At the end of this lesson pitchers should be able to complete the pitching motion from the stretch by taking their knee to opposite ear on the leg lift, leading with their hip/butt, landing in line in good throwing position, driving chest to the glove, turning and swiveling with their glove in front and keeping their head in line. Equipment: Baseballs, targets 12 min Warm-up 5 min 8 min Review last session Two knee drill and ten toes 7 min Rocker Drill 5 min Step behind 15 min 10 min Staff Strike Percentage Game Medball Workout -Yoga* -J-Band Exercises* -Pick a few medball exercises, don t ever allow players to catch medballs -Head direction -Controlling front side after throw -Players throw to targets in small lines, or against a wall as a large group -4 min of two knee/4 min of ten toes -Throwing to target or to a wall, players start with their shoulders lined up to their target and hands in throwing position -Players rock back and forth -Take chest to glove, twist and swivel -Pin back leg to ground (turn to toe) -Throwing to target or to a wall, players start with their shoulders lined up to their target -Begin to move quicker as athletes become more comfortable with the drill -Set up as many lines as you have catchers (by age) -Pitchers throw from the stretch for a simulated batter (to either a walk or strikeout) -Keep track of total balls and strikes -Rotational recoiled throw -Rotational scoop toss -Step behind medball toss -Figure 8 medball throw -Hot feet medball throw End of Practice Announcements: Review any aspect of that has been covered through questioning. -Strengthening the muscles around the shoulder -Head stays in line toward target -Front side, turn and swivel, torso to glove -Shoulders aligned to target -Elbows at shoulder height -Ball facing away or with chest -Separation between lower and upper half -Starting throw with back hip -Head direction -Twist and swivel front half -Chest over front side -Watch closely for butt leading -Encourage explosiveness for those who are more comfortable with the drill -Set a strike % for each age group -Keep an eye on mechanics as player throw -Emphasis on head direction to the target and controlling front side -Show exercises (use tablet or smart phone if possible) -Let players try and demonstrate each workout
Date: Session #6 Age: 8-15 Practice objectives: At the end of this lesson, pitchers should be able to perform many of the drills in the rotation well with little or no help from coaches. Equipment: Baseballs, targets, pitching mounds 50 minutes 6 min Rotations including 8 min explanations at the beginning -Yoga -J-Band Exercises* -Assign 2 or 3 players to each station, leaving the live pitching station empty to begin with -Put the younger players closer to the live pitching to catchers station since they need less time to warm up. -All throwing drills can be done to a wall or targets -Rotate catchers through the live pitching station keeping catchers age appropriate for the catcher (younger catchers with younger pitchers, older pitchers with older catchers) 1.) Meball workout 2.) 2 Knee drill 3.) Rocker drill 4.) Butt to the wall 5.) Step behind 6.) Crossover 7.) Live pitching to catchers -Strengthening the muscles around the shoulder -Coaches should rotate through each of the stations keeping an eye on technique. -Encourage the players who know what they are doing to help those who don t know as much or are struggling. End of Practice Announcements: Have a player explain each of the drills and give the reasoning behind doing the drill.
Date: Session #7 Age: 8-15 Practice objectives: At the end of this lesson players should know the difference between pitching out of the windup and pitching out of the stretch, they should also be able to demonstrate both pitching from the stretch and windup Equipment: Baseballs, targets 5 min Medball exercises 8 min Two knee drill and ten toes -Yoga* -J-Band Exercises* -Have players work in pairs throwing medball against the wall. -Each player throws a set of 5-10, have them stop BEFORE they get tired. -Players throw to targets in small lines, or against a wall as a large group -4 min of two knee/4 min of ten toes 7 min Crossover Drill -Pitchers start in crossover position -Lift and throw fastball to catcher 5 min Explanation of pitching from the windup 10 min Pitching from the windup (use catchers) -Pitchers in leagues w/ leadoffs can pitch from the windup when norunner on base, but must pitch from the stretch with runners on base -Pitchers in leagues w/ no leadoffs can pitch from either -Coach explains pitching from the windup -Have a player demonstrate pitching from the windup throwing to a target -Emphasize that players DO NOT NEED to pitch from the windup, pitching from the stretch is ok at all times -Set up as many lines as you have catchers (by age) -Pitchers throw from the stretch for a simulated batter (to either a walk or strikeout) -Keep track of total balls and strikes -Strengthening the muscles around the shoulder -Emphasize throwing the medball with their lower half and core, not very much with their arms -Shoulders aligned to target -Elbows at shoulder height -Ball facing away or with chest -Separation between lower and upper half -Lead with butt -Throwing position -Proper finish with front half -Chest facing the catcher -Feet shoulder width apart -Small step sideways (no head movement) -Pivot with throwing foot -Lift glove leg -Same as pitching from the stretch -Look at pitching from the windup video for a good explanation of footwork -Set a strike % for each age group -Keep an eye on mechanics as player throw -Emphasis on head direction to the target and controlling front side
10 min S-T-R-I-K-E-S* (use catchers) -Divide players into two teams -Teams take turns throwing to the target -Coaches keep track of each teams letters -See S-T-R-I-K-E-S for explanation -Keep technique in the forefront as they play the game -Do not sacrifice technique for accuracy right now End of Practice Announcements: Review pitching from the windup through questioning, especially when you throw from the windup and when you throw from the stretch.
Date: Session #8 Age: 8-15 Practice objectives: At the end of this lesson athletes should know the different grips for different pitches and how to throw them Equipment: Baseballs, targets 5 min Medball exercises 5 min Pitching Grips -Yoga* -J-Band Exercises* -Have players work in pairs throwing medball against the wall. -Each player throws a set of 5-10, have them stop BEFORE they get tired. -Show change up grip and curveball grips (only older kids 14 and older should throw curveballs) -Strengthening the muscles around the shoulder -Emphasize throwing the medball with their lower half and core, not very much with their arms -Change up Thrown just like a fastball turning the index finger slightly toward the target on release -Younger kids throw three finger changes, older kids throw circle change ups -Curveball Thrown just like a fastball, but release with the fingers on top of the ball forming a C with the hand. (2 nd picture of grip) 10 min Players throw different pitches 5 min Step behind 10 min Target throwing game 10 min S-T-R-I-K-E-S* (use catchers) -Allow players to attempt throwing pitches to targets -Coaches walk around and help players with releases -Throwing to target or to a wall, players start with their shoulders lined up to their target -Begin to move quicker as athletes become more comfortable with the drill -Divide players into two teams -Set a target at a reasonable distance -Teams take turns throwing to the target -Coaches keep score, team with most points win -Divide players into two teams -Teams take turns throwing to the target -Coaches keep track of each teams letters -See S-T-R-I-K-E-S for explanation End of Camp Announcements Drills to work on at home, prepping for the season. -Change ups should spin similar to fastballs with the same arm speed -Curveballs should spin top over bottom (12 to 6) or slightly slanted (1 to 7) -Watch closely for butt leading -Encourage explosiveness for those who are more comfortable with the drill -If they hit the target, they get 1 point for their team -If they get into a proper throwing position, as they throw, they get 2 points -Keep technique in the forefront as they play the game -Do not sacrifice technique for accuracy right now
Pitching Camp Resources Throwing position with leg lift - http://www.youtube.com/watch?v=wnn1s3lxnf4 Ten Toes Drill - http://www.youtube.com/watch?v=o1toxa3dbne 2 Knee Drill - http://www.youtube.com/watch?v=lovr1xrmwqw Crossover drill - http://www.youtube.com/watch?v=hc5_hfrcpdw Butt to wall drill - http://www.youtube.com/watch?v=zu4vloethm4 Yoga Poses - http://www.youtube.com/watch?v=uugtqwgcrum http://www.youtube.com/watch?v=_x2lkcvtnqc J-Band Exercises - http://www.youtube.com/watch?v=bedude8jcnm Pitching from the windup and Twist and swivel - http://www.youtube.com/watch?v=uwzi5hldwhe focus on the glove side, twist and swivel and chest comes to glove Step behind drill - http://www.youtube.com/watch?v=46iycrxmxhi Rocker Drill - http://www.youtube.com/watch?v=jpvjcdfum4y Leading with the butt (Felix Hernandez) at 0:09, throwing position and separation at 0:14 http://www.youtube.com/watch? v=wkagtyybvmq Medball Exercises - http://www.stack.com/2011/12/03/top-5-explosive-training-exercises-for-baseball-players/ S-T-R-I-K-E-S- There are two versions of this game. The first is for younger players, or players who are not as advanced. The second one is for older players (over 15) or more advanced younger players. Version 1 - Younger Players - Pitchers compete against one another during a bullpen session. Players take turns throwing pitches. If the first pitcher throws a strike, the second pitcher must throw a strike or he gets a letter (very similar to P-I-G or H-O-R-S-E in basketball. If player one doesn t throw a strike, then player two gets an opportunity to throw a strike and force player two to throw one or he gets a letter. The player spells S-T-R-I-K-E-S first loses. Feel free to change S-T-R-I- K-E-S to your mascot, or some other meaningful word or phrase. In version one, all pitches should be fastballs, and you are only measuring strikes. Version 2 - Older players (15U+) - The game is played the same as version one, with two major differences. The first difference is the distinction between an strike and a quality strike. A quality strike is one that is on the corners of the plate, or over the middle of the plate but at the knees (see Quality Strike Chart in Silver-Library for visual). If player one throw a strike, player two can match him with a strike or steal the letter with a quality strike. If player one throws a quality strike, then the only way player two can match and not get a letter is by throwing a quality strike. The other change in version two is that the second pitcher must also throw the same pitch as the first pitcher did. So if pitcher one threw a breaking ball for a quality strike. Then pitcher two must also throw a breaking ball for a quality strike to match. Grips 4 Seam fastball 2 Seam fastball
With the seams Circle change up Three finger change up Curveball Across the seams