9 Valuable Videos About Pre-Motions

When it comes to working with new pitching students who have already had previous coaching, one of the initial adjustments pitching coaches like to make is changing their pre-motion. At Practice Pro, we call the pre-motion a “take-away.” It’s an easy concept to grasp and inexperienced players and parents tend to believe that the pre-motion is responsible for issues such as inaccuracy or a lack of speed.

However, while the pre-motion can certainly contribute to these problems, especially for pitchers in their first year or two, it's important to understand that the primary cause of inaccuracy is a lack of practice and repetition, regardless of mechanics.

Think of the pre-motion as akin to the "load" in hitting. In hitting, you coil your body in the opposite direction of your intended swing, building tension, and then release that energy towards the target.

There are three main types of pre-motions: dropping one hand back, dropping both hands back, and rolling the hands. There has also been a recent trend of pitchers eliminating the pre-motion altogether. Let's take a look at examples of pitchers from the current world series employing each of these take-aways:

Two hands back:
Ashley Rogers of Tennessee - https://youtu.be/SdalxVHztmI?t=96
Kate Sandercock of Florida State - https://youtu.be/vQWvZ2AWCQE?t=15
Lindsay Lopez of Washington - https://youtu.be/pVQBjkAyMZg?t=19
Mariah Lopez of Utah - https://youtu.be/9eKvcRuN0bE
NiJaree Canady of Stanford - https://fb.watch/kVEKUFix2u/

One hand back:
Alana Vawter of Stanford - https://youtu.be/fN0D13YowB4?t=22

Roll:
Jordy Bahl of Oklahoma - https://youtu.be/PtCgn32_wSA?t=30
Kelly Maxwell of Oklahoma State - https://youtu.be/vQWvZ2AWCQE?t=76
Alex Storak of Oklahoma - https://twitter.com/alexstorako?lang=en

Sprinter Start (no pre-motion):
I couldn't find an example, so please let me know if you come across someone who uses this technique at the WCWS!

Pitchers often become quite attached to their pre-motions, as it becomes their signature style. They develop a sense of familiarity and comfort with it. Altering the pre-motion (or any aspect of the pitching motion) initially affects accuracy negatively until the new mechanics are ingrained in the player's muscle memory. For this reason, I typically refrain from changing a player's pre-motion until they have developed trust in me, which could take anywhere from one to twenty lessons.

For new players without prior experience, we introduce the two-hand take-away first. This involves dropping and rocking back with both hands. To understand how this works, try standing up and swinging your arms back and forth in front and behind you. Observe how, when your arms reach their maximum extension, they naturally recoil and bounce forward due to the tension build-up. This recoiling motion adds speed and momentum to your arm circle, which is the advantage of dropping the arms back.

The one-handed take-away achieves the same effect. While some consider it cooler-looking, it's crucial to remember that nothing looks better than fooling the batter. The one-handed take away puts pitchers in a position to throw balls. The tendency for the chest to rotate to one side makes it challenging to push off straight towards the target instead of sideways. This can slow down the pitcher or cause the ball to move inside.

During my college years, my coach had me switch from a two-handed take-away to the rolling pre-motion. She believed it helped me bend my knees more, and I agreed. I recommend the roll for pitchers who struggle to keep their arm circle aligned. It's a shorter and more precise motion, minimizing the chance of errors. However, a drawback is the lack of momentum generated from the arm swing.

Recently, I've noticed a popular pre-motion that involves no weight transfer back and starts from the loaded position. While I appreciate the simplicity and reduced room for error in this approach, I personally prefer to see a clear load before assuming this position. However, many successful pitchers use this technique, so to each their own! Unfortunately, I couldn't find an example of the sprinter-start pre-motion in the current WCWS.

I would consult your pitching coach before making any changes to your pre-motion. He or she has a long-term plan for your development, and it's essential to align with that guidance. Additionally, many players change their pre-motion in response to a temporary slump, mistakenly assuming it will solve their problems. In reality, constantly altering your motion prevents the repetition necessary to develop consistent muscle memory. Changing anything in your motion usually negatively impacts your accuracy.

Each coach tends to have their preferred pre-motion, and some may even insist on a particular style. Mainly, it's crucial to recognize that the pre-motion itself is not foundational. Factors such as forward momentum, resistance, and maintaining a straight arm circle are the most crucial in terms of mechanics. I haven’t yet met a reputable pitching coach who would deviate from these three core fundamentals. Let me know what you think in the comments below!