Pitch Mechanics 101

Improving Command

Almost every pitcher at some point in the season will struggle with his/her command. It seems inevitable. A multitude of factors come into play and not all of them are the pitcher’s fault. I’m here to provide tips to prevent this from happening to you. I believe command comes from two basic factors: repetition, and confidence.
As a pitcher, you need to feel comfortable on the mound. If the grip(s) you’re using aren’t working for you, feel free to experiment and find one that better suits you. If you don’t feel confident throwing or gripping a pitch, how can you expect to be successful with that pitch? Confidence, in general, is something no pitcher should lack. You need to have a belief in yourself that you can throw the next pitch exactly where it needs to be located.
As far as repetition is concerned, it takes practice and repetition to gain the aforementioned confidence. You can’t expect to have thrown a curveball ten times and walk into a game being successful with it. Improving command of a pitch comes from throwing the pitch to the desired spot over and over again. For example, if you have a problem throwing your change up to your arm side, then throw that pitch over and over again. This will teach your brain a new pattern to which your body will adjust. Practice, practice practice. If you wanted to learn how to dribble a basketball, you would practice dribbling, right? Pitching is no different. There’s a reason the more you practice a task, the better you get at that task. All of your bullpens should be blocked bullpens. For example, your bullpen should look something like this: 3×10 FB arm side, 3×10 FB glove side. Same for all off speed pitches. It takes this repetition for your brain to realize the pattern and make adjustments.
Also, repetition is needed from your mechanics. If your delivery is inconsistent, you can expect your location to be inconsistent as well. This is where the importance of videotaping your bullpens becomes important. I’ve had countless pitchers ask me why their curveball is flat or why they can’t locate their curveball consistently. I’ll watch their video and, as usual, their elbow drops or they open up too soon. It’s this inconsistency in your mechanics that leads to your inconsistency in location. Even if your mechanics are terrible, you can consistently locate with REPETITION. Be sure you’re videotaping your bullpens to identify any inconsistencies in your delivery, then work to correct the flaw. All the while working on your command in your bullpen sessions.
In closing, having confidence in yourself and repeating your delivery are the keys to command. Hopefully this post taught you something new or gave you guys some ideas. Let me know what you think! Good luck this season! read more

Pickoff Moves

Controlling the running game is a vital aspect to pitching. I’m sure most of you have several pickoff moves, ranging from the checking throw over to your best move. The issue most pitchers have is when to use each pickoff move. There is no definitive answer as it depends on the flow of the game. Obviously you wouldn’t use your best move in the 1st inning or with a base runner you know isn’t going anywhere. I suggest using your best move when it’s needed most. You really only get one shot, better use it wisely. Another strategy to consider is to repeatedly throw over. Throwing over several times in a row not only will make the runner think twice about stealing, but also gets him leaning back to the base expecting the throw. That little lean can create a double play and/or preventing the runner from taking an extra base. As a pitcher, if you can mix up the amount of time you hold the ball while being set, keep a pickoff move in the runner’s head, and be quick to the plate, you will give your catcher a chance to throw out a potential base stealer and control the running game. I hope this post helps with any of you struggling in this department. If you have any questions or comments, feel free to reach out to me here or on twitter at @PitchMechanics read more

Spring Training and Injuries to Pitchers

Every year it seems valuable arms, both young and old, are lost for an extended amount of time and sometimes, entire seasons. This year is no different with Jarrod Parker, Kris Medlen, Brandon Beachy, and Patrick Corbin out for the season after undergoing Tommy John surgery. Josh Johnson is out four to six weeks with a forearm strain, Anibal Sanchez has missed time this spring and Yu Darvish will now start the year on the DL with stiffness in his neck. All of these injuries certainly affect the short term and long term futures of their respective organizations. These injuries make you wonder why they occur and whether more could be done to prevent injuries?
The pitching motion is the fastest and most violent of all movements in sports. Preventing injuries to pitchers is impossible, but this amount of injuries at this point in the season is downright strange. Is it possible these pitchers were just doomed to be hurt? This isn’t the first TJ surgery for Medlen, Beachy, or Parker, and it seems Josh Johnson misses substantial time every season. Something is definitely not right and I have a few ideas as to what may be underlying causes of these injuries.
I’ll start with the evolution of long toss programs. I, personally, am not a fan. A recent study by Dr. Glenn Fleisig and Dr. James Andrews of the ASMI confirmed that the “greatest amount of shoulder external rotation, elbow flexion, shoulder internal rotation torque, and elbow varus torque were measured during the maximum-distance throws. Elbow extension velocity was also greatest for the maximum-distance throws. Forward trunk tilt at the instant of ball release decreased as throwing distance increased.” [Here is the link to the article: http://www.ncbi.nlm.nih.gov/pubmed/21212502]
In plain English, maximum distance throws put a higher strain on the elbow and shoulder joints and can alter a pitcher’s mechanics. This alteration usually leaves the shoulder and elbow to pick up the slack because the body isn’t aligned the way it should be. Since the shoulder and/or elbow have to take on even more stress during this already stressful activity, disaster can strike easily. The San Diego Padres, for example, are a long toss organization. It has been a part of their pitchers’ training for a few years now. They have also had a rash of pitchers needing major shoulder or Tommy John surgery including: Tim Stauffer (shoulder), Dustin Moseley (shoulder), Clayton Richard (shoulder), Cory Luebke (TJ, twice), Casey Kelly (TJ), and Jason Marquis (TJ). The Texas Rangers (another long toss organization) under Nolan Ryan, have had several of their pitchers go down with major injuries including: Colby Lewis, Neftali Feliz, Alexi Ogando, Derek Holland and Matt Harrison. Are the two related? There is no way to be sure but the timing is rather coincidental.
Another possible hypothesis is just how much these pitchers throw. For the most part, these guys are throwing every single day from January through September and possibly late into October. That is hundreds of thousands of throws. The arm can only take so much and everyone has a breaking point. The shoulder and elbow joints can only handle so much stress before something gives out or tears. Some pitchers may not be throwing full intensity until they arrive at spring training in early March but the sudden workload can prove to be a bit excessive. Perhaps if teams proceed with a bit more caution and allow pitchers to increase their workload at their own pace, the sudden workload wouldn’t be so dramatic. Also, instituting a longer rest/recovery period after the season may help save some of young arms like Medlen or Parker. With so many young pitchers already on innings limits, it is surprising that teams haven’t taken it a step further and forced the young pitchers or even all pitchers to stop throwing until later dates.
One final idea floating around about why guys like Parker and Medlen are once again going under the knife is a lack of focus on actually pitching. Pitchers nowadays seem to be built in a gym, or baseball warehouse, lifting massive weights and throwing around medicine balls. While these can be great tools to condition the body, it’s not the same thing as actually pitching. The Principle of Specificity states simply that what you do is what you get. If you are doing something you wouldn’t do in a game, the carryover will be minimal, if at all. (Here’s a link discussing the Principle of Specificity if you want more information: How the Specificity Principle Applies to Sports Training) This generation’s pitchers are much bigger and stronger than previous generations. Adding more muscle puts a higher strain on the ligaments and tendons in the body and can restrict range of motion. With more muscle pulling on the tendons and ligaments, the stress increases. It is possible pitchers like Patrick Corbin, Brandon Beachy, and others went all out in the weight room this winter and their new bodies couldn’t handle the demands that pitching sequence has on the body. Their hips and shoulders become tighter and less limber, which hinders performance and puts a strain on the muscles to perform. This is also a likely cause for the numerous minor muscle tweaks, pulls, and inflammations that pitchers tend to experience in the spring. Pitchers show up in March in great physical shape but not in shape to pitch, and their bodies have to adjust accordingly.
Obviously, injuries are a part of the game and always will be. There are a multitude of factors in play every time a pitcher picks up a ball. Perhaps it was dumb luck that several of baseball’s best young arms will miss the season, or perhaps there’s a reason for it. Teams invest millions of dollars into pitchers and it becomes a lottery of whether they will stay healthy. It doesn’t have to be this way. There are solutions to these problems and with a little more research and open-mindedness from players, coaches, and front-office personnel, it could happen. Injuries are going to happen, but the health and safety of these young arms should be more protected than they are now. read more