Pitching

COACHING TECHNIQUES

Most effective for teaching a new skill

Backwards Chaining

Backwards chaining allows you to:

Break the motion into manageable parts
Prioritize proper form and mechanics
Build muscle memory around a correct release, so players aren’t developing bad habits early.

Teaching the skill with a step-by-step approach, starting with the end of the pitching sequence and working your way up to the full pitching mechanic.

Breaking it down in pieces allows players to fully master the complex mechanics of pitching into simpler steps. This allows the players to learn gradually and effectively, developing a solid foundation in pitching.

Get creative with pitching activities, utilize targets, taped/drawn lines to create goals/challenges for your pitchers!

Power and speed will come with time, we want to encourage proper mechanics at first.

COMMON TERMINOLOGY

The Grip

Proper grip is important for proper rotation of the ball. Position finger tips along the top of the C-shaped seam and place the thumb on the opposite side on a seam.

The grip should be firm enough to hold the ball securely, but not so tight that the ball is in the palm.

What to look for:

Ensure all fingers are on the seam
Thumb and middle finger should align

Drills to Fix Spin/Grip

The Power Line

An invisible line from the middle of the pitchers plate to the tip of home plate.

This gives pitchers a reference point to keep their body in line throughout the pitch.

Straying from the power line can lead to poor mechanics, inaccuracy, slower pitch speeds and over-compensation putting undue stress on the body, increasing risk of injury.

WARMUP

Pitcher Specific Warmups

Get warm

Start with moderate-intensity activity to gradually raise heart rate, increase muscle temperature and improve range of motion

Get loose

Then move to dynamic stretching, activating muscles through large range of motion, gaining better sense of balance and developing body control

Get fired up

End on higher-intensity drills that activate the nervous system, prepares the body to pitch

Pre-Game Warm Up

A comprehensive warm-up video designed for beginner pitchers!

Warm-ups can look different for every pitcher. It's about finding what works best for you!

BASICS OF PITCHING

Following a Backwards Chaining Technique

Release & Follow Through

Wrist Snaps

Setup

2-4 feet from target
Establish powerline

Equipment

Ball
Catcher/Fence

Purpose

A proper release should be mastered as it is the foundation for generating power, spin and accuracy

What to look for:

Athlete should begin in an athletic position, standing sideways on the power line with glove foot a stride ahead.
Ensure proper grip on the ball
Keep pitching arm stationary and close to the hip
The spin should not wobble or rotate sideways, the goal is to create a tight pure backspin.

Note:

This drill is to familiarize pitchers with the feeling of the ball rolling off the fingers, no need to continue wrist snaps once pitcher is producing spin consistently.

Move onto Release & Follow Through 2 once producing spin consistently.

Release & Follow Through

Setup

8-10 feet from target
Establish powerline

Equipment

Ball
Catcher/Fence

Purpose

A proper release should be mastered as it is the foundation for generating power, spin and accuracy

What to look for:

Athlete should begin in an athletic position, standing sideways on the power line with glove foot a stride ahead.
Arm should start at the beginning of the release with the palm facing up
Arm drops and brushes leg to release, pointing towards your target with your thumb
The spin should not wobble or rotate sideways, the goal is to create a tight pure backspin.

Note:

This drill is to familiarize pitchers with the whip action of the release. It coordinates the whip action at the elbow and the wrist snap together.

Move onto Position 1 once producing spin consistently.

Arm Path

Arm path is the route your arm follows in the pitching motion, think of it as a drawing a big circle

Effective arm circles helps build momentum, proper spin on the ball and encourages more consistent and accurate pitches.

Position 1

Setup

10-15 feet from target
Establish powerline

Equipment

Glove

Purpose

Position 1 drills focus on the last quarter of the arm circle

Building a strong foundation in each stage of the arm circle is crucial for throwing consistent and accurate pitches.

What to look for:

Athlete should begin knees slightly bent, with feet on the power line a bit larger than shoulder width apart.
Pitching arm extends back along the power line with your palm facing up
Glove arm mirrors the throwing arm and extends forward pointing to the target
Glove arm should come down at the same time as pitching arm
Athlete should finish tall with legs stacked under hips

Note:

Ideally athletes start this drill with no-step. Once the athlete gets comfortable and executes the motion consistently without a step, we then want to introduce stepping towards the target.

Position 2

Setup

10-15 feet from target
Establish powerline

Equipment

Glove

Purpose

Position 2 drills focus on the last half of the arm circle

Building a strong foundation in each stage of the arm circle is crucial for throwing consistent and accurate pitches.

What to look for:

Athlete should begin knees slightly bent, with feet on the power line a bit larger than shoulder width apart.
Pitching arm reaches up next to the ear with a slight bend in elbow and the palm facing towards the target
Glove extends forward pointing to the target forming a "K shape"
Glove arm should come down at the same time as pitching arm
Athlete should finish tall with legs stacked under hips

Note:

A key focus for the Position 2 Drill is ensuring the athlete's arm stays along the power line and not behind the body. Ask your catcher to let you know when the ball is out of their view! If they can't see it, your arm has drifted behind your head is off the power line.

Position 3

Setup

15 feet from target
Establish powerline

Equipment

Glove

Purpose

Position 3 drills focus on 3/4 of the arm circle

Reinforce proper arm path along the power line
Ensure the ball stays visible to the catcher
Build consistency in posture, finish, and sequencing
Practice staying relaxed through release

What to look for:

Athlete should start with their body facing the catcher
Both arms begin pointing to the target (Zombie Position)
Ensure the athlete's hips clear as they step towards their target. The athlete should face sideways throughout the motion and after release
Ensure the athlete is creating a full circle around body and that the ball remains visible to the catcher at all times.
Athlete should finish tall with legs stacked under hips

Note:

Just like Position 2, the Position 3 Drill is designed to help pitchers maintain proper arm mechanics and timing. A key focus in the drill is ensuring the hips stay cleared and out of the way as the arm moves through the circle into release. Remind athletes to let the arm pass through the cleared hip lane and to finish with one shoulder pointing to their target.

Position 4

Setup

20-30 feet from target
Establish powerline

Equipment

Glove

Purpose

Position 4 is a full arm circle drill.

Building a strong foundation in each stage of the arm circle is crucial for throwing consistent and accurate pitches.

What to look for:

Ensure the athlete is releasing the ball off of the back hip
Ensure the athlete is snapping their wrist and not pushing the ball
Ensure the athlete's hips are not flying out after the release, their body should face sideways to the catcher at release.
Arm should create a full circle around body, while their upper body stays tall
Athlete should finish tall with legs stacked under hips

Note:

Position 4 is designed to practice the full arm circle. Mastering Position 4 helps pitchers maintain proper arm mechanics and timing. The key focus in this drill is putting all motions (Position 1-4) together in a smooth motion.