Five Fundamentals:

Take Away, Plug, Banana, Arm Circle, Stride

Acceptable options to say for one important thing about each:

Take Away - Transfer your weight back.

Plug - Don’t turn. Arms and legs move together. Both arms.

Banana - Close your hips. Protect your shoulder.

Arm Circle - Straight, most important fundamental

Stride - Resistance, lock out, near powerline, ball of foot, 45 degrees.

Demonstrate Ability:

Do 5 pitches, announcing one fundamental at a time.

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To pass this skill you must either submit a video in CoachNow, or test in class with an instructor.

Your video has to be unedited, so if you make a mistake, you’ll have to start over. Don’t worry, it doesn’t have to look fancy. Put your camera on the side of your body. You can choose to pitch into a close net or to a catcher. It doesn't matter where the ball goes. Also, when you video yourself and compare it to my example video below, you might say somewhat different details about what’s important. That’s OK, as long as they are correct.

Post photo(s) or video(s) in CoachNow.

The photo can be from your written records page in your binder, old and new speeds.

Screenshots of your speed entries in CoachNow, old and new speeds.

Photo of you with a radar gun, old and new speeds.

A combination of these.

The skills that we will be accepting at this level must include all the following.

Your changeups must be full effort the ball coming out slowly a straight arm and wrist reverse release

Your knees may not touch the ground and you may not go up to your hands. You must be on your elbows.

This can be done in practice or a game. You have one chance in your lesson, or one video submission per day, to show one pitch, full distance, in which you can perform 3 fundamentals at once.

Proficient includes any combination of these:

Take Away
Weight transfer back

Plug
Chest pointing to catcher (closed)
Hips pointing to catcher (closed)
Stacked, back knee lined up with head.

Arm Circle
Good follow through
Point elbow at target in follow through, bicep and body separated about 45 degrees in follow through, Straight On-line, the catcher can see the whole time. Not too bent at the elbow (relaxed is ok/good)

Stride
At least 20 degrees, no space at waist.

Banana
Stacked, variation of less than 10 degrees

Video or demonstrate in person each drill. Also explain two important things about each.

Snow Pump
Resistance
Banana

Roeser
Resistance
Banana

Erica
Banana
Arm Speed

A coach must watch and call the hits, good misses and bad misses. Or it can be submitted via uncut video from behind so we can see the pitcher and strike zone.

Call a spot, pitch 10 pitches and “bad miss” 40% or less bad misses.

Proper form must include:
Your changeups must be full effort The ball coming out slowly
A straight arm and wrist
Reverse release

Acceptations for pitchers throwing a different type of changeup. This test would need to be submitted in class or a non-edited video on CoachNow where we can clearly see the catcher.

Your knees may not touch the ground and you may not go up to your hands. You must be on your elbows. You may not put your waist up in the air for a rest.

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To submit your planking video please submit an unedited video in CoachNow. Camera angle must be from the side with your whole body visible so we can see if your body is flat.

A perfect push up is touching your chest to 12” softball. Multiple push ups must be done WITHOUT putting your knees down. You may tilt up to rest. When doing the pushup your body must be flat.

You may do this in class or video it. We must be able to clearly see your whole body and your chest touching the 12” softball.

Proficiency is a video of 5 pitches in a game, uncut, 100% must demonstrate proper mechanics. Weight transfer back, chest square to the catcher in plug, firm stride, reverse posture (90° or more at toe touch), stacked, a follow through.

Video or demonstrate in person each drill. Also explain two important things about each.

Snow Pump
Resistance
Banana

Roeser
Resistance
Banana

Erica
Banana
Arm Speed

Pitch any type changeup you like. Play a hit/miss game and you may only have 1 bad miss. Do this in class with a coach watching, OR video yourself from behind so we can see you and the catcher. Must be uncut.

This must be done in class judged by an instructor. For each pitch you must complete one each with:

the correct axis and

so many rotations it’s impossible to count them.

This must be done in class. An instructor will judge if the ball is actually moving or not. A ball that moves downward due to slow speed is not a drop ball. Play the hit/miss game and you must hit at least 2 that moves and hits the spot.

This 10-pitch test would be a test in class by an instructor. The speed of all your pitches must be within 90% of your mound speed record with a batter in the box. Your primary fastball would most likely be a C or U fastball. Down the middle count as bad misses at this level.

You can do this 10-pitch test at the same time as you test #6, if you wish. Your secondary fastball is the fastball you did NOT throw in #6

To submit your planking video please submit an unedited video in CoachNow. Your knees may not touch the ground and you may not go up to your hands. You may put your waist up in the air.

A perfect push up is touching your chest to 12” softball. Multiple push ups must be done WITHOUT putting your knees down. You may tilt up to rest. When doing the pushup your body must be flat. You may do this in class or video it. We must be able to clearly see your whole body and your chest touching the 12” softball.

Mastery is a video of 5 pitches in a game, uncut, 100% must demonstrate great mechanics including reverse posture (100° or more), lock out, stacked, arm whip, at least one inch drive/glide off the mound at plug with square chest and hips.

To pass this skill you must either submit a video in CoachNow, or test in class with an instructor.

When you post in coach now, you must submit a video or videos from two angles. The two can be edited together. One view must be from the side so we can see your arm and one view from behind, so we can see where the ball goes and if it comes out slowly. You must state which changeup you are throwing and explain how you plan on releasing it.“

Your changeups must come out slowly with a full effort/fast body. They must look like they will be a fastball - deceptive.

This must be done in class judged by an instructor. For each pitch you must complete one each with

the correct axis and

so many rotations it’s impossible to count them.

This must be done in class. An instructor will judge if the ball is actually moving or not. A ball that moves downward due to slow speed is not a drop ball.

This is a test in class with a coach present. The speed of all your pitches must be within 90% of your mound speed record with a batter in the box. 50% must be inside pitches. Bad misses include down the middle.

You can do this 10-pitch test at the same time as you test #7, if you wish. Play the hit/miss game and get 0 bad misses. The types of fastballs include U, C,and 2-seam. Your secondary fastball is the one you are second-most accurate with.

In a test of 30 pitches, in a game or practice. We chose 30 pitches because it will tire you out. Even when you are tired you need to pitch above 50 mph using a Radar Gun.

To submit your planking video please submit an unedited video in CoachNow. Your knees may not touch the ground and you may not go up to your hands. You may put your waist up in the air.

A perfect push up is touching your chest to 12” softball. Multiple push ups must be done WITHOUT putting your knees down. You may tilt up to rest. When doing the pushup your body must be flat. You may do this in class or video it. We must be able to clearly see your whole body and your chest touching the 12” softball.

Supply receipts, videos, or journal -. 30 sessions within one year - with a trainer, crossfit, an in-person small group training program, Sarah’s program with 25 LB dumbbells, F45, track club, etc. bring it to your coach beforehand to get approved. If you finish 30 sessions before a year is up, it doesn’t count. The beginning and end must be one year. Things that don’t count - cross country, body weight exercise program

Mastery is a video of 5 pitches in a game, uncut, 100% must demonstrate proper mechanics.

This would be a test in class with a batter in the box. Deceptive means your body looks the same effort level as your other pitches. Your follow through looks the same as another pitch.

For each pitch you must. complete one each with

the correct axis and

so many rotations it’s impossible to count them.

An instructor will judge if the ball is actually moving or not. A ball that moves downward due to slow speed is not a drop ball. Mastery means the pitch breaks the proper direction and late with 80% accuracy. Late means within 15 feet of the plate.

This would be a test in class with a coach present. The speed of all your pitches must be within 90% of your speed record with a batter in the box. 50% must be inside pitches. Bad misses include down the middle.

This would be a test in class with a coach and a batter present. The speed of all your pitches must be within 90% of your speed record.

In a test of 30 pitches, in a game or practice. We chose 30 pitches because it will tire you out. Even when you are tired you need to pitch above 55 mph.

To submit your planking video please submit an unedited video in CoachNow. Your knees may not touch the ground and you may not go up to your hands. You may put your waist up in the air.

A perfect push up is touching your chest to 12” softball. Multiple push ups must be done WITHOUT putting your knees down. You may tilt up to rest. When doing the pushup your body must be flat. You may do this in class or video it. We must be able to clearly see your whole body and your chest touching the 12” softball.

Supply receipts, videos, or journal - 30 sessions within one year for three years. If you go to 29 it doesn’t count. The reason this is not 4 full years is because we are giving you leeway for error - an opportunity to improve if you make a mistake. These may qualify but you must bring it to your instructor before you begin to get approved.

A personal trainer

Crossfit
An in-person small group training program
Practice Pro CoachNow strenght program with added weight
F45
Track club, etc.
Things that don’t count
cross country
body weight exercise programs