Throwing & Pitching Fundamentals
This a collection of my notes from Chapter 1 of Tuffcuff - an outstanding guidebook for young throwers, their parents, and coaches.
Some Myths and related Truths
- No landing on heel. Be balanced and athletic, landing position is personal
- Toe pointed down under knee @ leg lift. Leg lift is for balance and momentum, it’s flexible
- Thumbs down, elbows up @ landing. Elbows should be 180degrees apart @ landing
- Pull glove backward to rotate. Fix glove in front of body and drive/rotate chest to it
“Arm slot is a gift from God.”
Mechanical Imperatives
Dynamic Balance
- Weight in balls of feet, eyes level
- Keep moving towards home plate
- Land w/ weight back
- “Slide, glide, rotate” towards the plate after landing
- Head stays “still” above the belly button
Posture Stability
- Spine-to-hip alignment should stay consistent
- Rotational sequencing/kinetic chain: begins at foot strike, everything before that is a bonus; Feet -> legs -> hips -> torso -> shoulders -> arms/elbows -> hand/fingers
Elbow Positioning @ foot strike
- Elbows 180deg. apart relative to center of chest both up/down and side/side (1st/3rd)
- Prevents rushing and flying open
Late Torso Rotation: Creates power, protects shoulders/elbows from strain
- Land w/ weight back, hips + shoulders closed
- “Slide, glide, rotate” weight to front foot - increases momentum
- Delay shoulder rotation until hips are 75% open and 75% of the way to front foot
Fixed Glove
- Fix glove over front foot, squeeze & swivel to facilitate hip rotation after landing
- Pull chest to glove, not glove to hip (or lower)
- Both elbows in front of center of mass and head at release
- Glove arm stays in the “box”: Outline body from shoulder to shoulder, hip to shoulder, and shoulder to hip
Natural Differences In Pitchers’ Mechanics
- Angle/rotation of hips and shoulders
- Leg lift: height and foot position
- Arm path and arm slot
- Degree of flex in legs
- Glove position @ release
- Upper body angle
- Front foot positioning at strike. Approx. 11o’clock for lefty’s 1o’clock for righties
- Stance over rubber
- Tempo/cadence of delivery
Common Mechanical Flaws
- Slow lower half and/or fast upper half
- Dragging hands
- Collapsing back side
- Rushing/flying open
- Head falling off target
- Changing posture during delivery