5 Go-To Resources About Mechanics [Video]

During the last 15 minutes of each class we do a mental game lesson. A big part of the mental game is avoiding negative self-talk. Pitchers need to treat themselves like they would kindly treat a teammate. When someone says “I can’t do it,” or “this is too hard” we have everyone in the class do five push ups as a reminder.

How does an athlete correct herself when she makes a mechanical mistake, then? Doesn’t she have to acknowledge that she did something incorrectly?

The answer is yes. But she must react in an analytical fashion, not emotional, and internalize it in a special way. When a pitch keeps going inside the worst thing she can do is think, “What did I do wrong there?” Instead, go over these five fundamentals and make sure she is performing them. Say, “Is my take-away correct?” and try to pitch with a good take-away. A small change in wording makes all the difference.

Do this for all five fundamentals and the issue will usually work itself out. When we, coaches, parents, and players, only notice everything done incorrectly a downwards spiral is bound to begin.

Here is an explanation of each of the five fundamentals with short videos. I’d suggest going over these and using them during practice.

5 Pitching Fundamentals

* Explained for a right-handed pitcher.

Take away [Video] – Pre-motions are for rhythm and a rubber band-like effect. When first learning, ask the pitcher to not bend at the waist when dropping her arms. Both hands need to be even once swung backwards and shoulders square (facing) the catcher.

Bounce [Video] – Once she drops her hands, bounce is the first movement she makes towards the plate with her legs and arms. This is when she explosively pushes off the mound with her right foot and swings her stride leg. Both of her arms swing in front of her quickly and at the 3 0’clock position. Her hands should be even.

Stride [Video] – While she is pushing with her right foot off of the mound, her left foot strides toward the plate. The stride should land with her toe touching the power line, not the whole foot. This gives her arm circle room to swing past her hip by the time it gets to 9 o’clock, otherwise known as “opening” her body. The stride should be low and fast but not so long that she lands with a stiff leg.

Arm Circle [Video] – The arm circle is the most important fundamental. It needs to be fast and loose. At 3 o’clock her thumb points inwards. At 12 o’clock her thumb should be pointing away from her and the ball should be on line with the target, not over her head. At 9 o’clock the ball needs to be visible to the catcher. Her hand position will differ depending on the pitch she is throwing.

Banana [Video] – The banana has to do with what her right leg and hips do as she drives towards the target during release. The shape her right foot makes in the dirt looks like a banana when she drags her toe. At 9 o’clock her body is in the open position, then as she releases she pushes with her back leg towards the target. Her hips close, or face the target, and she ends up facing the catcher. This movement helps protect the shoulder because her glutes “help” the arm through the release.

We teach these five fundamentals to players of all ages and experience levels. If a pitcher is great at fundamentals she will be able to throw fast. She'll get her body into a position to execute each of the movement pitches.