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Most non-pitchers have similar starting positions; however, there are few pitchers who begin there throwing motion the same.  Considering that every athlete, pitcher or non-pitcher, have different starting positions, we will begin with the first fundamental step, which truly starts the throwing process. 

Balance

The balance point varies between pitchers and non-pitchers.  Both start with their opposite throwing shoulder facing their target.  Non-pitchers have both feet on the ground in an athletic position.  (Picture)  An “athletic position” can be defined as knees slightly bent producing a strong and balanced base with 60-70% of their weight on their back leg, or drive leg.  Pitchers are balanced by one leg, their drive leg, while the other is lifted off the ground.  (Picture)  Their drive leg is slightly bent creating an athletic position.  There are varying ways to position a pitchers lead leg in the balance position from just below their opposite legs knee, to close to the height of their head.  This “leg lift” is an individual preference.  Considering pitchers only have on leg on the ground, 100% of their weight is balanced on their drive leg.

Stride and Separate (“Power Position”)

Both pitchers and non-pitchers are similar in this step.  From balance point, the next step is two-fold.  In unison, the athletes lead leg moves from its position on the ground (non-pitchers) or in the air (pitchers) toward the target and their hands separate symmetrically away from each other ready to throw.  (Picture, picture)  This position is described as the “power position.” 

Lead Leg Stride (Lower Body)

From the balanced position, non-pitchers should take their lead leg directly towards the target.  Any excess movements in a different direction will disrupt their momentum and could lead to wasted energy (less velocity) or an inaccurate throw.  The stride leg should hit the ground slightly bent to maintain balance and maximize the strength of the throw; as well the drive leg should remain in an “athletic position.”  The front foot, or “plant foot”, should land closed at a 90 degree angle toward their target (picture), while the drive leg’s foot should remain stationary on the ball of the foot.  (Picture) 

From the balanced position, pitchers should begin to lower their leg in unison with hand separation.  Some pitchers create rhythm by acting as if their hands and lead leg are attached with a string so that they move as one.  Once the lead leg begins to lower, then it can begin to travel directly toward the target.  As with non-pitchers, any excess movements in a different direction will disrupt their building momentum and could lead to a drop in velocity or an inaccurate throw.  The stride leg should hit the ground slightly bent to maintain balance and maximize the strength of the throw; as well the drive leg should remain in an “athletic position.”  The front foot, or “plant foot”, should land closed at a 90 degree angle toward their target (picture), while the drive leg’s foot should remain stationary on the ball of the foot.  (Picture) 

Hands Separation (Upper Body)

The original positioning of the hands determines whether the hands travel downward before they split apart.  The higher the original positioning, the more the hands travel downward before breaking apart.  Hands generally separate at the belly button; however some separate higher while others separate lower depending on their comfort level.  After separation, the hands travel symmetrically away from each other and finish in slightly different positions.  The ending position resembles a touchdown signal in football with both arms in the air bent at 90 degrees except the lead arm is rotated 45 degrees downward.  (Picture)  The throwing hand is showing the baseball opposite the target with the fingers positioned behind it.  (Picture)

Weight Distribution

During the stride and separate phase, the athlete’s head should have little movement toward the target.  This allows for the thrower to keep their weight back, which in turn gives time for the throwing arm to catch up to the rest of the body movements.  The only difference between pitchers and non-pitchers in the stride and separate step is that pitchers tend to keep more of their weight back during this movement to aid in accuracy.  (Picture, picture)

Turn and Pull

From the “power position”, we begin to start the act of throwing.  Once again, this is a two-part process that works in unison with our upper and lower body.  However, unlike the “stride and separate” step, the lower body movement starts the kinetic energy chain followed by the upper body.  This step in the throwing process is very similar between pitchers and non-pitchers. 

Turn (Pivot) (Lower Body)

The plant foot begins to pivot toward the target, which allows the hips to open, while the drive knee turns toward the target and the ball of the foot turns 90 degrees.  (Picture)

Pull (Strong Front Side) (Upper Body)

After the lower body pivots and creates a strong base, the upper body begins its movement by pulling the glove side arm to the hip.  This results in the torso turning and generating force toward the target.  (Picture)

Extend, Release & Finish

This step is simply extending the throwing arm toward the target and releasing.  A total weight shift occurs here from the back drive leg to the stride leg.  The drive leg aids in extension by pushing on the inside of the foot and thrusting forward.  A key indicator to weight shift is the head moving forward toward the target.  After the ball has been released, the throwing arm should follow through across the body to finish.  Non-pitchers tend to finish in the standing position while pitchers finish bent at the waist with their chest collapsing on their knee.  (Picture, picture)

(Pictures, step by step of each phase of throwing motion)

Front Side Arm

There are several different theories on how to get the most out of a pitchers front side arm.  Before we go into any specifics, you must first understand the importance of the front arm.  Throwing a baseball consists of using both arms to generate as much torque with the upper body as it will allow.  Therefore, the lead arm is just as important as the throwing arm.  Once a pitcher understands this concept, they can begin to fully generate that power.  The front arm begins the “scap-load” positioning, which will be discussed later.

Theory 1

Tom House (Chest to Glove Hand) –

The basics of this theory are extension of the front arm toward the target then taking your chest to the glove of the front arm.  This allows for consistent extension with your throwing arm.  The front arm extends straight out with the glove hand facing down.  Once the throwing arm begins to accelerate toward the target, the glove hand turns facing upward.  The motion ends with the chest moving forward meeting the glove hand out front over the front foot.  (Pictures)

Theory 2

Theory 3

Scap-Load

The “scap-load” position is more of a movement then a position, which is why it is difficult to teach through pause positioning drills.  The movement is defined as the last position before acceleration toward the target.  Essentially, the “power position” is the paused positioning equivalent.  The “scap load” is achieved when the back pinches the scapulas with both arms outward.  The reason why this position can not be achieved through slow motion is because the full force and torque of pitching is needed to get the body to respond in this flexible manner.  Most pitchers that throw with higher velocity reach the scap position exceptionally.  This increase in velocity is due to the body’s ability to bend and create a longer path for the arm to move forward.  A good way to understand this is to think about hammering a nail.  The hammer comes back before it is thrust forward.  The farther the hammer comes back, the more force generated at the point of contact. Thus, the more the “scap-load”, the more the velocity.  Now this is not the only way to generate velocity, but it is a commonality with high velocity pitchers.  (Pictures of professional pitchers against amateurs w/ out scap load)

Leading with Elbows

An easy way to create the “scap-load” position is by leading with the elbows when separating.  This allows for the scapulas to pinch and the chest to bulge forward.  Along with aiding in “scap-loading”, some agree that the whip-affect of the downward pointing throwing hand creates more velocity.  So with this method, there are two possible advantages for a velocity gain.(Picture)

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