Pitching Drills. Our philosophies/goals
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- Rolf Austin
- 7 years ago
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1 Pitching Drills Each of these drills can be done at home, inside. None of these drills involve throwing a baseball. Instead, they focus on creating muscle memory. The towel drills can be done either with a parent or alone. If done alone, a bucket or chair should be used as the target for the player to hit with the towel. Our philosophies/goals There are five Imperatives that we will be striving to achieve with our pitchers this season and going forward. Our conditioning and drills are all designed to help our players achieve these imperatives. #1: Dynamic Balance The word dynamic means to control your center of gravity (belly button). In baseball, this means keeping your head over your belly button and between the balls of your feet while throwing. Achieving dynamic balance should be your first priority when learning to develop rock solid pitching mechanics. #2: Postural Stability Achieve good posture by not changing your body position when throwing the ball. All of your movements should be as compact, fluent, and explosive as possible, and always directed toward the plate. Any phase or movement directed away from the plate releases your kinetic energy prematurely and leads to mechanical inefficiency. #3: Opposite/Equal Elbow Alignment at Foot Strike Each of our boys throws differently than the other, with different arm action and angles. We are not going to look to change how they throw or their arm slot. Instead, we will adjust their glove arm to balance and equally oppose their throwing shoulder/elbow position to allow them to move naturally while helping them to prevent injury. Examples of opposite/equal. Notice that the player s natural throwing slot has his elbow below his back shoulder and also behind him. His glove arm and shoulder are aligned opposite his throwing side and equal to it. This is perfectly fine and will be key to preventing arm injuries.
2 #4: Late Torso Rotation By far, achieving late rotation is the most challenging mechanical task to master. It requires the time, knowledge, and effort to create enough functional strength and core stability to create late rotation the entire game. Pitchers also naturally want to open up their front side early, so rotating late requires patience and muscle memory work. Being dedicated to learning late rotation is another investment that will help you become a more successful pitcher. Here are examples of late torso rotation: Left to right: Josh Beckett, Roy Halladay, Roger Clemens. Notice that all three pitchers are opposite/equal and have released their hips while maintaining their shoulders? If you look at the jerseys of Josh Beckett and Roger Clemens you can see the wrinkles in their jerseys that mirror the stretch in their core. When they finally release their shoulders, they will gain that extra snap on their pitches. Imagine stretching a rubber band and then letting go of one end. This is the same effect as delaying your shoulders from rotating until last in your pitching mechanics. #5: Fixed Glove at Release Conventional wisdom, for years, told us that pitchers should pull their glove side elbow to their hip when releasing a baseball. Conventional wisdom thought this was a power move that would help pitchers create more arm speed and velocity. What the eyes saw wasn t actually what the most successful pitchers really did. High tech video analysis has recently showed us that the best and most healthy pitchers fix their glove at release and keep both elbows in front of their head and center (belly button) of gravity. Video analysis has shown that when Nolan Ryan releases the baseball, his lead elbow (glove side) is 10 inches in front of his center of gravity at release point. Roger Clemens is inches. Kevin Brown Rob Nen Get the picture? When you reach foot strike, your glove should stabilize and become fixed over your front foot. Your glove side arm shouldn t change position. Your body then should move toward your glove and all your energy should be directed toward the plate. Compare throwing the baseball to a whip and a crack. For the whip to crack, the handle of the whip must stop. In pitching terms, the glove is the handle and the tail of the whip is your hand and the baseball.
3 1. Wall Drill This drill helps build functional strength, learn muscle memory and teaches the proper sequencing to throw a baseball efficiently. With 5 to 60 second repetitions in each position, you ll train your body to slide, glide and rotate your hips late.follow these steps below. 1) Place your lead foot against a wall and find your opposite/equal. 2) Press your lead arm (glove arm) firmly against the wall, maintaining balance, posture and an opposite equal. 3) Glide your front knee to the wall, maintaining posture, balance and an opposite equal. 4) Holding your knee to the wall, create late torso rotation by releasing your back leg and hips. Fight to not rotate your shoulders. 5) Pop your hips violently 10x (ten times). Do not rotate your shoulders! 6) Hold late rotation position for the amount of time required. 7) Move to the Power Position by fixing your glove and squaring up to the wall. Press your glove and knee firmly against the wall. 8) Finish the Wall Drill by holding your pitch release against the wall, to tolerance. Do this drill holding your different pitch grips with your hand (you can also place a baseball in your hand to do this drill). Step 1. Notice the front and rear shoulders are opposite and equal. opposite/equal). Step 2 and Step 3. Front knee has glided to the wall (maintaining posture, balance and Steps 4, 5 & 6. Back leg and hips release first, then the torso. Notice his hips have turned (bellybutton to the hitter) and his shoulders have yet to release. If you do this properly you will really feel the stretch in your abs. Hold this position for the amount of time required in the workout charts. Steps 7 & 8.At the point you should have driven your chest to your glove against the wall (nose over toes position). Hold this position with your different pitch grips.
4 2. Progressions This drill is designed to help you learn the role of kinetic energy in your delivery and to teach you how to sequence and unlock properly. High repetitions and isolated movements will help you understand and feel how to create kinetic energy, and then how to unlock it (sequencing) in the right order. Kinetic energy is energy generated through movement or motion. We create this energy through moving through the proper sequence (order) and building up energy from the ground up until the point where we release the ball. Progressions start in the stretch position and coming to the Set position. How To: 1) Set position to opposite/equal 2) Opposite/equal to glide forward. Set position to glide forward. 3) Glide forward to release back hips. Set position to release back hips. 4) Opposite/equal to torso release. Set position to torso release. 5) Opposite/equal to Power Position. Set position to Power Position. 6) Power Position to release. Set position to pitch release.
5 3. Towel Drill All Mark Prior jokes aside, the towel drill is a great drill that provides instant feedback to a player if they are using proper mechanics or not in their delivery motion. We will utilize this drill early in our off season training and I am asking that it continue at home. Feedback and corrections: Any shift in posture will result in a missed strike. If your head moves up, down or back you ll miss short of the target. Rotating too early will cause you to be short of the target. Late rotation (what we want) results in a towel strike almost every time. If you don t fix your glove out front you ll fall short of the target. How To: 1) Grip a hand towel between your thumb and middle finger of your throwing handing with about 12 inches of towel showing. 2) String forward (set position to opposite/equal), then take five additional steps (five feet) forward. Your partner should put the target at your belly button height (five steps in front of your stride). You can alternately place a bucket upside down as the target or a chair. 3) In the stretch delivery, snap the towel to the target. 4) Take your glove, eyes and the towel all to the target.
6 4. Balance Towel Drill This drill is a modification of the standard towel drill. It will help you master a balanced release and finish. If done correctly, you ll maintain balance on your posting leg (stride foot) after snapping the towel. Tighten your abs, keep your eyes and head level, and focus on the target. How To: 1) Start in the opposite/equal position. 2) Rotate and balance on your stride foot as shown in picture 1 3) Snap the towel to the target, maintaining your balance. 4) Progress from easy, medium and full speed arm slot towel snaps. Maintain balance.
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