Pitching - St. Croix Valley Athletic Association · Pitching Main Points 1. Feet-take a small step...
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Pitching Main Points 1. Feet-take a small step back with non-throwing side foot, keeping the weight over the stationary foot, which is turned parallel and touching the rubber 2. Balance Position-non-throwing side leg comes up, is at waist level, torso is slightly forward so that the weight is centered over the pivot foot. 3. Power Position (Power T Position)-hand above the ball, take the ball down out of the glove and up (circular motion) as the front foot strides toward home plate. 4. Rotation-hand goes from above the ball to behind it as the release point is approached; elbow is above the shoulder. 5. Follow-through-end up in a good fielding position; the follow-through takes care of itself if mechanics are correct; don’t be too picky about a perfect follow- through if the results are consistent.
Transcript of Pitching - St. Croix Valley Athletic Association · Pitching Main Points 1. Feet-take a small step...
Pitching
MainPoints1.Feet-takeasmallstepbackwithnon-throwingsidefoot,keepingtheweight
overthestationaryfoot,whichisturnedparallelandtouchingtherubber2.BalancePosition-non-throwingsidelegcomesup,isatwaistlevel,torsois
slightlyforwardsothattheweightiscenteredoverthepivotfoot.3.PowerPosition(PowerTPosition)-handabovetheball,taketheballdown
outofthegloveandup(circularmotion)asthefrontfootstridestowardhome
plate.4.Rotation-handgoesfromabovetheballtobehinditasthereleasepointis
approached;elbowisabovetheshoulder.5.Follow-through-endupinagoodfieldingposition;thefollow-throughtakes
careofitselfifmechanicsarecorrect;don’tbetoopickyaboutaperfectfollow-throughiftheresultsareconsistent.
Pitching101~DonCampbellI. Introduction
a. Whyteachmechanicsb. Mechanicsis#2pitchingfactorc. Improvemechanics/improvecontrol
II. PitchingMechanicsa. Gripsb. 3phasesofwindup
1. Starttobalancea. Smallstepbackb. Forearmsparalleltogroundc. Liftkneeupandbackd. Kneeandbackbent
2. Balancetoreleasea. Separatehandsfirstb. Thumbsdown,armsextendedc. Straightlinewithfoottogroundd. Toeslightlyclosed
3. Releasetofollow-througha. Thumbsupb. Spineverticalc. Sturnumoverfrontkneed. Show3rdbasemanspikese. Donnotcrossmidlinef. Finishwithhandlow,backparallelg. Samelandingspoteverytime,bothfeet
c. Pitchingfromstretch/seti. Forearmsparallel,awayfrombodyii. Feet12inchesapartiii. Pullkneeupandbacktoedgeofrubberiv. Straightlinetolandingspot
III. Pitchingthoughts
ACurve,slider,changeB.LongtossC.BullpensD.Pitchcounts
ThingstorememberaboutPitching:
1. Goodpitchingwillbeatgoodhitting–A..400hitterisconsideredverygoodandhestillfails60%ofthetime
2. Freepasses–walksandhitbatters-arelikebasehits.Keepyournumbers(walks,hits,andhitbatters)downtoanaverageofoneperinningandyouwilldojustfine.
3. Thehittergetsworsethedeeperhegetsbehindthecount–Stayahead!
4. Itmaybetheonlyteamsportplayedwhereonepersoncancontrolthewholegame.
5. Developasmanypitchersasyoucan.Youneverknowwhowillstillbetherewhentheygetolder.
6. Achange-upcanbethemostdevastatingpitchinbaseball,butthereisnothingthatbeatsawelllocatedfastball.
7. Don’toveruseyourpitchers!Anarmhasonlysomuchmileagebeforeitwearsout.
8. Makesurethatyourpitchersgettogetheranddiscusshowtheycangetouthitters.Twomindsarebetterthanone,anditkeepsthemthinkingaboutthegame.
9. Haveyourpitchersthrowfromthestretch.Themostimportantpitchesinthe
tightestsituationscomefromthestretch.
10. Don’twasteagoodbullpenorpre-gamebyjustthrowingwithoutthinking.Workonlocationandpitches.Isagreattimetodevelopyourgameandraisethelevelofperformance.
11. Reflectonyourperformanceafteryouhavethrown.Pickstrengthsandweaknesses.
12. Ifhittingistiming,thenpitchingisthedisruptionoftiming.Makethehittershityourpitchandallowyourfielderstomakeplaysforyou.
13. Don’teverlookatanumpireinawaythatisnegative.Don’tquestionhisballstrikecalls.Letyourcatcherdothisforyou.Youmayneedthemaninbluelaterinthegame.
14. Teachaleftytowearhishatcorrectlyandnevergiveupononeasapitcher.Theymightsurpriseyou.
Pitching–TrainingBetweenStarts
Day1PitchBands:ShoulderroutineSprints:4–15yard,4–20yard,4–60yardLift:Upperbody,Lateralraises,Frontalraises,Triceps,Biceps,Reversecurls,WristcurlsDay2Throw:Light10-20minutesSprints:4–15yard,4–20yard,4–60yardLift:Lowerbody,Squat,Straightlegdeadlift,Hamstringcurls,Mediceneballslams,Kettlebell,CalfraisesAbs:125Day3Throw:10-15minutes&5-10minutelongtossSprints:4-15yards,4-30yards,4-40yards,4-60yardsAbs:200Day4Bullpen:30-40pitches–simulatedinnings,counts,stretch&situationsBands:ShoulderroutineSprints:4–15yard,4–20yard,4–60yardLift:Upper/Lower,Lunges,Step-ups,Hangclean,Push-ups,DIR,DER,Pull-upsAbs:125Day5Throw15-25minutesDay6Pitch
One-KneeDrillObjectiveTointroduceplayerstoproperthrowingmechanics,particularlyarmaction(gettingtheballdown,out,andup)SetupTwoplayers(oraplayerandacoach)andabaseballExecutionThisdrillbreaksdowntheplayer’sarmactionandworksonkeepingtheelbowattheproperlevel.Playersdroptheirthrowing-sidekneetothegroundwiththeoppositekneeupandplaycatchatashortdistanceusingafour-seamgriptothrow.Concentrateontakingtheballdown,out,andupfromthegloveandkeepingtheelbowabovetheshoulder.Thehandisontopoftheballasit’stakenoutoftheglove,shiftingtobehindtheballasthearmcomesforward.Playersdon’tthrowhard.Havethemchecktheirgrip,hand,andelbowpositionafterbringingtheballdown,out,andup.Handshouldbeontopoftheballwithfingerspointingawayfromthetargetjustbeforethearmcomesforward.Fromthere,theplayerpointsthefrontshouldertowardthetarget,rotatesthehips,bringsthearmforward,andreleasestheball,keepingtheelbowabovetheshoulder.Youngerplayerscanusesoftbaseballsordothisdrillwiththeircoaches.CoachingKeysManyyoungplayersturntheirhandsothatit’sundertheballbeforetheybringthearmforward.Somepeoplecallthis“piethrowing”.Thinkofhowyouhavetoholdapietothrowitatsomeone;thepalmisfacingupsothatyoudon’tdropthepie.Thisistheoppositeofhowyoushouldthrowabaseball.Forplayerswhodothis,havethemstoptheirmotionjustbeforetheybringthearmforwardandchecktoseethatthehandisontopoftheballandthattheballispointingstraightback.Otherplayerswilllettheirelbowsdropbelowshoulderlevelatthereleasepoint.Tofixthisproblem,trytheTeeDrill.
TeeDrillObjectiveTohelpplayerslearntokeeptheelbowabovetheshoulderwhenthrowingSetupTwoplayers(oraplayerandacoach),battingtee,abaseballExecutionThisdrillhelpspreventplayersfromdroppingtheirelbowwhenthrowing.Playersassumeaone-kneeposition,asdescribedintheOne-KneeDrill.Abattingteeisplacedonthethrowingside,closeenoughsothatiftheelbowdropsithitsthetee.Playerstaketheballdown,out,andup–checkingtheirgripasnecessarybeforerotatingforwardandreleasingtheball.Thepresenceoftheteewillforceplayerstoconsciouslythinkaboutnotdroppingtheelbowbelowshoulderlevel.Overtimethiswilldevelopmusclememorythatleadstoproperthrowingmechanics.
PowerPositionObjectiveTodevelopapropergripandarmactionSetupTwoplayers(oraplayerandacoach),baseballs,apitchingmound(optional)ExecutionVariationsofthisdrillcanbedoneatalllevels.Thedrillcanbesimplifiedfortheyoungestagegroupstostresswhichdirectiontofacewhenthrowing;theproperfour-seamgrip;gettingtheballdown,outandup;keepingthehandabovetheballpriortorotation;keepingtheelbowabovetheshoulder;pointingthefrontshouldertowardthetarget;steppingtowardthetarget;andfollowingthrough.Forolderandmoreadvancedplayers,thedrillcanhelptroubleshootmechanicalproblemsoftenexperiencedbypitchers.Playerscreateawidebasewiththeirfeetandholdtheballwithafour-seamgrip.Weightshiftstothebacksidebeforemovingforward.Handsbreak,andtheweightgoesback.Powerpositionisassumed(checkasnecessary):handabovetheballwithfingerspointedawayfromthetarget.Weightisback;elbowisabovetheshoulder.Frontshoulderpointstowardthetarget.Handshiftsfromabovetheballtobehindtheballasthearmmovesforwardthroughrotation.Ballisreleased(doesnothavetobethrownhard).Follow-throughtakesplacewiththetrailfootstayingincontactwiththerubber.Playersrotateonthebackfootsothehipsturn.Fronttoepointsforward.CoachingKeysThePowerPositionDrillcanbeusedtotroubleshootthefollowingmechanicalflaws:Short-arming.Startinthefinishpositionwiththethrowingarmextendedforwardasiffollowingthrough.Takeweightallthewaybackthroughthepowerpositionbeforefinishingtostretchoutthethrowingmotion.Gettingpitchesup.Havethecatchershortenupwiththepitcherthrowingfromamound.Tothrowdownhillfromthepowerposition,thepitchermustgettheelbowupandstayontopoftheball.Long-striders.Again,havethecatchershortenupwiththepitcherthrowingfromamound.Ifthestrideistoolongthepitcherwon’tbeabletocompensatetogetdownhillintimetothrowastrike.Breakingballsoroff-speedpitches.Betweenstarts,pitchersstrugglingwiththeirgrips,mechanics,orcontrolcanpracticetheirbreakingballsandoff-speedpitchesfromthepowerpositiononoroffamoundfromashorteneddistancetogetabetterfeelandmakecorrections.
FourPitcherPickOffDrillObjectiveTeachPitcherspickoffmovesatallbasesSetupRegularinfield(smallerinfieldcanbeused)Execution
PitchingMechanicsTwoTheories:“TallandFall”vs.“DropandDive”–WetendtousetheTallandFallmethodbecausethemechanicstendtobemoreconsistent.3PhasesofPitching:PhaseI Starttobalance
A. gloveposition-takingsignsB. rockerstepC. backfootintorubberD. balancepositionE. handsaretogetheratornearchestslightlyawayfromthebody
Pointsofemphasis:
- RHsontherightsideoftherubber- Rockerstepisshortandback-Itisthetimingdevicethatgetsmotiongoing- Liftlegisparallel(orcloseto)ground- BackfootturnsintorubberbeforePitchergetstobalance- Frontfootshouldbeinarelaxedposition- Frontfootstaysundertheknee- Shouldersandbodyishunchedslightlyforward- Backlegisflexed,yetfirm
PhaseII BalancetoLanding
A. handsbreakB. goalpostpositionC. liftlegkneegoestolandingpointD. frontfoothitsinastraightlinetotarget;toesareslightlyclosedE. armpathgoesinadown,back,anduppath
Pointsofemphasis:
- Headislevelandeyesareontarget- “Thumbsdown”- Armpathmustgettoreleasepositionbythetimethefrontfoothits- Liftlegdoesnotgettoohightocauseimproperbalance- Frontfoothitsontheballsofthefeetratherthantheheel- Armpathislongandfluid–ratherthanshortarm- Landonflexedfrontleg
PhaseIII LandingtoFollowThrough
A. hipandtorsorotationB. armgetstoreleaseposition-armslotC. upperbodyextendstowardstheplate
D. chestgetsoutoverthefrontlegE. glovehasturnedovertopalmuppositionF. backlegliftsupandcomesthroughto2ndquadrant
Pointsofemphasis:
- frontelbowleadstogetmoreextension- Armslot-elbowisparallelorslightlyabovetheshoulder- Glovecomesslightlybackwhilechestextendsintotheglove- “Lazyglove”vs.readytofieldposition- Backisparalleltogroundafterthefollowthrough- Armpathextendsacrossthefrontknee- Keeptheheadas“quiet”aspossible- Backfootliftsofftheground
PitchingDrillsRememberthatwhenPitchersworkonmechanicstheyshouldnotworkonlocationatthesametime.Mechanicsarenotfocusingonresults,theyarefinetuningtheprocessofdeliveringabaseball.ArmActionDrills
A. Toweldrills1. Balancetofollowthrough2. Frontfoot3. Fullmechanics
B. ArmPath/Wrist1. Wristsnaps2. Shortlever3. Longlever
DryMechanicDrills
A. MassPitchers1. PhaseI,PhaseII,PhaseIII2. Eyesclosed-balancetofollowthrough3. Eyesclosed-fullwindupandstretch4. Walldrill
PartnerDrills
A. Oneknee-shouldertoshoulder1. Fastball2. Change-up
B. Shouldertoshoulderrotation-standingC. Strideout
1. Throwing2. Reaching
D. Partnerhandling1. Balance-catch-throw2. Reachingback3. Knee-stride
E. Chairdrills1. Frontleg2. Backleg
F. Otherdrills1. Pickupthehandkerchief(dollarbill)2. Backsidemoundwork
Pitchers-BackUpBases
Teachyourpitcherstobackupabaseonallplays.Thereisnoplayinbaseballwhereplayersshouldbestandingaroundafterabasehit.Youhavetoreinforcethisbecausesometimesapitcherwillhanghisheadwhenhegivesupahitandhewon’thustletothespotwhereheshouldbe.
Theproperpositionforaplayathomeplateisbehindtheplate,asdeepaspossibleanddirectlyinlinewiththethrow.Usethethirdandfirstbasemenforcutoffsonthrowstotheplate.Theirpositionisontheinfieldgrassinlinewiththethrowandthecatcher.Ifaballishittotheleftfield,thethirdbasemanisthecutoffman.Thefirstbasemanisthecutoffonallotherthrowstotheplate.
Theexceptioniswhenthereisarunneronfirstbaseandaballishitdeepintheleft/right-centerfieldgap.Themiddleinfieldersgoouttoformadoublerelayandthethirdbasemanmuststayathometocoverhisbase.Thefirstbasemanbecomesthecutoff.
Hereareapitcher’sresponsibilitiesforbackingupbases:•Singletoleftorcenterfieldwithnooneonbase-backsupsecondbaseindirectlinewithoutfieldthrow.•Singletorightfieldwithnooneonbase-apitcher’sfirstreactionshouldbetohustletofirstbaseincaseofaplaythere.•Singletotheoutfieldwitharunneronfirstbase-backsupthirdbaseinlinewiththethrowfromtheoutfield,asdeeplyaspossible.TheSSisthecutoffmaninthissituation.Hewillbestationedapproximately60feetfromthirdbaseinlinewiththethrow.•Singletotheoutfieldwitharunneronsecondbaseandtryingtoscore-backsuphomeindirectlinewiththethrow.•Allextrabasehitswithnooneonbasebacksupthebasewhereballwillbethrown.•Extrabasehitwitharunneronfirstbase-becomesafloater.Thepitchershouldhustletoaspothalfwaybetweenthirdandhomeandthenhustlestobackupthebasewheretheballwillbethrown.Thisplayshouldbedrilledinpractice.Ittakessometimingandskill.
Pitchersshouldalwayshustlewithcontrolledspeedtotheirbackuppositions(Beingundercontrolhelpsyoutoreactatthepropertime.)Theyshouldgetasdeepbehindthebaseastheycanandstillbeinlinewiththethrow.Iftheyaretooclosetothebase,theoverthrowwillgetbythemtoo.Rememberonthebigfieldsthedugoutsareopen(nofence)andwhenaballgoesintoit,therunner(s)getanextrabase.Thepitchermustdoeverythinginhispowertopreventthis.
Pitchersshouldgetoutoftheinfieldonallpossibleplaysattheplate.Otherwisetheyarecloggingthingsup.Teachthemtogowheretheyaresupposedtogo.Properbackupsbythepitchingstaffwillsaveyouarunortwointhecourseofaseason.Thesearesomemoreofthe‘littlethings’thatwinclosegames.
Severalyearsago,theLittleLeagueWorldSeriesendedwhenthepitchercutathrowtotheplatefromtheleftfielderwhilestanding10feetINFRONTOFTHECATCHER.Underpressure,apitcher(andallplayers)willinstinctivelydowhattheyhavepracticed.
LittleLeaguecoaches,haveyourpitchersgothecorrectpositionafterabasehitwitharunneronsecond.Iknowmanycoachesusetheirpitchersasthecut-off,butthat’snotthecorrectwaytoteachthegame.ForgetthefactthatmostLittleLeaguepitchersarethebestathletesonthefield.Teachthemthegamethewayitissupposedtobeplayedandgetyourotherplayersinvolved.Theseskillsarejustasimportantasproperthrowingmechanicsandpickoffmoves.Theydefineatotalpitcher.
