No two pitchers will be exactly alike. However there are some basic mechanical techniques, which MUST be adhered to in order to be successful and, more importantly, stay injury free. Nothing a player does while pitching should be painful. (I don’t mean good pain, like soreness) Pain while pitching, or throwing overhand for that matter, usually indicates bad mechanics/fundamentals. Ignoring this can cause injury over time.

Pitchers must learn proper Mechanics/Fundamentals and Speed first. Good Control and throwing different types of pitches comes later. Coaches, parents, and sometimes even the player need to be patient with the pitchers development. Some kids will naturally “get it” quicker than others. No great pitcher ever got great without first pitching games or innings where they walked 10 batters and hit another 9! It is all part of the process. Parents and coaches must be supportive during this learning process!

Mental Skills

It takes a special kind of player to want to become a pitcher. The players who cannot handle the pressure or the extra work required usually do not last. Players who want to pitch must be willing to risk and face failure on a regular basis. Players who want to become pitchers possess an inner drive unlike most position players (i.e., infielders and outfielders). They have to have a high degree of determination, discipline and toughness. The really good pitchers develop these mental skills over time. In addition, confidence to handle pressure grows as youth pitchers learn to control their pitches and experience the pressure associated with pitching in critical situations. Successful pitchers are focused athletes who can routinely block out distractions (e.g., the antics of the batter, coaching from overzealous parents, the score).

Mechanics of Pitching

Grip: Grip the ball with the pads of the fingertips on a seam. (Look at the ball so you can see the “C” as shown in Figure 1.) Place the index, middle, and ring finger on the top seam- this will allow for four seam rotation. (A tool for helping players see the 4-seam rotation when throwing is to draw a one-half inch line across the 4 seams with a black felt marker. When the player throws the ball, she should see a straight vertical line.) The thumb is placed directly opposite the middle finger on a seam. Hold the ball firmly but not too tight. (Do not push the ball back into the hand).

The Delivery: There are several different pitching styles (e.g., windmill, slingshot). The one that is most widely used and taught is the Windmill pitching style. Depending on the age level, there may be different rules that govern the basic delivery. (i.e., Stepping back off the rubber with the stride foot). However, the following basic mechanics must be adhered too:

• Stance - The body is upright and relaxed, feet are spread shoulder width apart; shoulders are level and square to the target; arms are relaxed and at the side with the ball in the glove. (Hands apart) The front (pivot foot) is overlapping the pitching rubber by half and the toes of the rear foot are touching the back edge of the rubber. The weight is on the back foot. (See figure 2.)

• Initial Move: The upper body moves forward, shifting the weight to the front foot. The front foot (right) turns (opens) to a 45-degree angle. The pitching arm extends (with hand on top of ball) forward to create a maximum arc (arm swing or circle). The left or back leg bends while striding forward toward the catcher. At the halfway point, the hips and shoulders open (square to third base), the arm brushes the right ear; the pitching arm is extended but not locked out in a smooth fashion. (See Figure 3.)



• Downswing: The hips and shoulders start to close (or square back up to catcher) the pitching arm comes down, slightly bent with the hand behind the ball and brushing by the hip. The body is UPRIGHT, the stride foot plants on the ground in 45-degree angle. The plant leg is slightly flexed at impact. (Firm but not locked out). The right drag foot pushes off the rubber, staying in contact with the ground. (See figure 4.)



• The Release: The stride foot is firmly planted with knees still slightly flexed; the body is still UPRIGHT, hips and shoulders are almost closed, pitching arm is extended (but not locked out) perpendicular to the ground with the forearm coming as close to side with out hitting it; the wrist snaps, releasing the ball towards the catcher. (See figure 5.)

Learning Pitches

Remember, teach proper mechanics/fundamentals and speed first. Control will come from sound mechanics and practice. (Sometimes years of practice are required, depending on how often the player practices.) A pitcher can be successful with a fastball thrown with good control and a change up. Rushing to teach a variety of pitches to a young pitcher (e.g., rise, drop, curve, screw) without good mechanics can lead to trouble down the road. Likewise, parents and coaches should not push control over mechanics. This can do irreparable harm to the ability to throw the ball hard or with speed.

Players who focus on strikes too early tend to AIM or bend over. After teaching the change up, deciding when and what pitch to teach next can depend on the individual player. For instance, kids that tend to roll their wrists naturally may learn a drop more quickly than a rise. Some children are more athletic than others. The children that can actually “feel” their bodies tend to get the fundamentals quicker and can move on to other pitches more rapidly. Thus, there is no set age limit on when to teach other pitches such as a drop ball.

Warm Ups

Before any practice, all players should establish a warm up routine. Jog or do some activity for at least five minutes or until establishing a good sweat. Go through a series of stretches, which prepare the body for a pitching work out. All major muscle groups including the throwing shoulder, wrist and forearm should be stretched. Throw overhand (with proper technique) to warm up the arm. Gradually increase the distance of throws and time to a maximum of 6-8 minutes and 80 feet (adjust for age/skill level).

Begin pitching practice with a warm up routine as well. Start with some warm up pitching drills. (i.e., One-knee arm circles, half-strides) As with the overhand throw gradually increase the distance to a maximum of 100 feet for 10-20 pitches to strengthen/condition the arm.

Pitching Practice

It is important to practice as often as possible while allowing the athlete sufficient time to recover both physically and mentally. Most youth could practice as much as five days a week for several months. When applying this rule of thumb, consider the age and strength of the child and apply GOOD judgement. I believe it is important for all youth players to practice at another position in addition to pitching. In addition, young athletes should continue working to develop all other skills like hitting, running, and sliding.

I recommend that pitchers practice their pitching at a time when they are allowed to be with the team during team practice, e.g., before or after practice or at another time with pitching coach. There should be a stated goal or purpose for each workout or practice session. Every session should begin with a warm up; some specific drills (spins, arm circles, strides etc…), followed by the meat of the work out, and a warm down.

Pitcher Defense

The pitcher must have time to develop as a defensive player. Some areas for the pitcher to work on include basic overhand throwing mechanics; throwing to 1st, 2nd and third base; fielding bunts, including the squeeze bunt; back up responsibilities; and covering the plate on wild pitches or passed balls.

There are so many great resources available today to help you develop as a coach, or, more specifically, a pitching coach. Sometimes it is easier to teach your athletes if you see what the end result is supposed to look like. This applies to the players as well. I highly recommend taking the players to watch the level of fastpitch they aspire too, whether it is high school, college or the pros. There are also some great videotapes/books available as resources. I recommend contacting the National Fastpitch Coaches Association (NFCA) for a listing of resource material. www.nfca.org. Good luck!!