By Bill and Cal Ripken

Baseball is a simple game. However, planning an effective baseball practice can be challenging. With this article, we are going to take a look at some of the basic components of a baseball practice and outline some sample practices for older and younger youth teams.

Warming Up

So many times a coach will show up and immediately tell the team to go run around the soccer goalposts and come back. As players get older they begin to understand that this is a warm-up. They know what it means to jog and get loose. Younger players usually do not grasp this concept. They will view this as a race and will run as hard as they can in an effort to win the race. Some players will not be able to complete the run at this pace and will get tired quickly. Others will push themselves to the very end and will exhaust their energy. Either way you are going to have a bunch of tired kids. It might take them 10 minutes or longer to recover, which is not a good situation to be in when there only is an hour block allotted for practice.

A better idea for the younger ages is to open practice with base running. Kids love to run bases. In fact, they love it so much you can begin and end practice with base running. There is a drill we call “Big League” base running that we really like. The players run from home to first as if they are trying to beat out an infield hit. The concepts of touching the front of the bag and running through the base are stressed. Next, the players run from first to third. After that they walk home and then run a double. Then they simulate scoring on a hit from second base. Beyond that, if the players are not too tired they can run out a triple or a home run. Each time specific base running fundamentals are stressed.

As players get older (above the age of 13) the concept of a dynamic warm-up, including jogging, running, bounding, skipping, high knees, etc. can be introduced. The team should be able to arrive at practice and start this type of warm-up as a team on its own before beginning a daily stretching routine.

Cold muscles should never be stretched, but it is important to introduce a stretching routine to any age group. After the base running or dynamic warm-up, players can sit in a circle to begin their stretching routine. Younger players will not have a real physical need to stretch. They roll out of bed and are loose and ready to go. There is not much danger of them pulling muscles. However, understanding the importance of stretching and developing a routine will be habit forming and will help them throughout their athletic careers. So the earlier the concept of stretching is introduced the better. Team stretching also provides coaches with an opportunity to go over the practice plan that has been developed for that day, which will eliminate wasted time once the practice begins.

The Importance of Having a Plan

It is important for a coach to spend at least some time in advance putting the day’s practice on paper. It is even better if this plan can be emailed to all of the players and parents the night before practice. If the coach comes to practice with a plan and can communicate and organize the plan effectively while the team stretches, the confidence level of the players and parents will increase. They will understand that the coach is taking his or her responsibilities seriously and is attempting to make the experience as rewarding as possible for all involved. Players are more likely to give maximum effort and attention to a coach who is organized, and parents are less likely to question an organized, dedicated coach.

Dealing With Limited Field Space

It can be very easy for us to tell coaches not to fall into the trap of running a practice where one kid is hitting and everyone else is standing around in the field. After all, we have access to a new youth baseball academy that we have built in Aberdeen, MD, that has four youth fields, a synthetic turf practice infield, four batting cages with a tee and soft toss area and a large multi-purpose grass field. Most coaches come to practice and have use of one field for an hour. Some coaches don’t even get to use a field with a backstop. Those circumstances make it harder to plan an effective practice. Harder, but not impossible. You just have to get a little creative!

Batting practice can be set up so that there are actually several different stations going on at the same time. Let’s say you have a team with 15 players. You might break your team into three groups of five. One group goes to the outfield, where a coach or volunteer hits fly balls and ground balls to the players between pitches. Another group goes to the infield, where a coach or volunteer hits ground balls to the players between pitches. The third group is a hitting and base running group. One player goes to first base and simulates situational base running (seeing a bunt hit the ground before breaking, hit and run, advancing on a hit, reading a fly ball, etc.). Another player is hitting at home plate (two bunts, two hit and runs, 10 swings). The other three players are hitting plastic, rubber or foam balls off of a tee or by doing a soft-toss drill into the backstop or a fence.

In this scenario players are working on hitting, throwing and catching. If you spend 15 minutes on warm-up, throwing and catching before starting batting practice, you then can let the groups hit for 10-15 minutes each and still accomplish quite a bit. There might even be more time left over at the end to go over a team fundamental for older groups or to do more base running or have skills contests for younger teams.

This is just one example of how to make efficient use of limited field space to run an effective practice. Another way is to purchase some portable pop-up nets.  These screens are light and fold up into a bag. They can be taken anywhere and set up in a matter of minutes, allowing for a coach to create his or her own hitting stations under virtually any conditions.

Perfect Practice Makes Perfect

We’ve all heard the saying, “Practice Makes Perfect.” Well, that’s not really true. If you practice a skill over and over again, but you are practicing it the wrong way, when it comes to a game situation you are going to do it wrong. Our dad, Cal Ripken, Sr., who played, coached and managed in the Baltimore Orioles’ organization for nearly 40 years, was famous for saying, “Perfect Practice Makes Perfect.” He also used to say, “If it’s worth doing, it’s worth doing right.” Both of these sayings reflect the idea that we tend to play the way we practice.

Sample Practice Plan – Ages 13 and up

20 minutes – Stretch, run, throw

20 minutes - Ground balls and fly balls – use buckets and systems to minimize throws and maximize repetitions:

• Not taking infield
• Two infield fungo stations
• One outfield fungo station

20 minutes -Team fundamentals

• Bunt defenses
• First and third defenses
• Cutoffs and relays
• Pickoffs and rundowns
• Team base running

60 minutes – Team batting practice – four stations, 15 minutes each (or four stations, 10 minutes each if you want to do another team fundamental) stations can be rotated daily – always include free hitting.

Once in-season, coaches should prioritize which issues need to be addressed during team fundamental sessions. Another team fundamental session can be added, reducing batting practice by 20 minutes. Please note that the infield fungo station does not mean taking a full infield. Batting practice provides opportunities for pitchers to throw on the side and do their running.

Sample Practice Plan – Ages 12 and Under

10 minutes – Base running (“Big League” base running)

20 minutes – Stretch and throw

• Stretch around mound or in center field
• Go over practice plan in detail

45 minutes – Stations – small groups, 15 minutes per station and rotate

• Live Batting practice
• Tee work/soft toss – use fences/backstops if necessary
• Fielding/throwing station – while live batting practice is going on
• Fly ball/throwing station – while live batting practice is going on

10 minutes -Base running

As always, common sense must prevail.  For ages 5-8, a practice should only last an hour. Times should be shortened accordingly.  Players should only stay longer if they ask to, and you should let them do what they want.  Players ages 8-10 may be able to stay the full time and 11- and 12-year-olds might be able to last for even longer. Use this framework as a guideline and customize practices to fit your needs.

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By Steven Ellis, former Chicago Cubs pitching pro

I generally encourage youth baseball coaches to have practices for your pitchers and catchers without the rest of the team there. This can be done in pre-season practices and during the season. Since pitching is so important, the time taken to develop pitching skills in practice is always well spent.

The key to having quality pitching mechanics that will allow a youth baseball pitcher to throw strikes and be effective comes from being able to repeat his delivery. There are a number of youth pitching drills that coaches can have their pitchers do in proactive to help them achieve that<

Here are four youth pitching drills to help younger pitchers and kids learn proper pitching technique and good form.

One Knee Drill – Start with hands in glove rotate shoulders, hand out of glove point elbow (power T), fingers to sky, lead with heel, tuck elbow/glove follow through thumb to thigh.

Straddle Throw Drill – Feet parallel outside of shoulders, shoulder facing target, hands in glove, hand out of glove point elbow (power T), fingers to sky, lead with heel, tuck elbow/glove follow through thumb to thigh.

Cement Throw Drill – Feet slightly outside shoulders, chest facing target, hands in glove rotate shoulders, hand out of glove point elbow (power T), fingers to sky, lead with heel, tuck elbow/glove follow through thumb to thigh. Keep feet planted.

Balance Position Drill – Start from balance position (Step 3) hands in glove shoulder facing target, hand out of glove point elbow (power T), fingers to sky, tuck elbow/glove follow through thumb to thigh.

* Stay balanced and smooth.
* Don’t rush delivery.
* Keep eye on target.

One final note: When throwing the fastball, hold the baseball with two fingers with horseshoe facing first base side so four seams will rotate when ball is released.

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When a pitcher is throwing sidearm, it always seems to cause a big deal amongst other players, fans, etc. I never really understood this thinking…

In this article, I will go into detail about the negatives of sidearm pitching, and you can decide for yourself if sidearm pitching is really all its cracked up to be.

It is proven that sidearm pitchers are more prone to injuries than over the top pitchers. There is a lot of strain placed on the elbow and shoulder when throwing from the side. A college or pro scout does not want to invest in a young side arm pitcher who may get hurt later in his career. Most of the side arm guys you see in the big leagues did not get to the pros throwing side arm. They most likely came to the pros with good over the top mechanics, and eventually were trained to throw side arm.

The typical pitch from a sidearm pitcher is not as effective as that of an over hander. Once the “weirdness” of the side arm delivery wears off, a hitter is left with a mediocre fast ball and mediocre off speed. It is very rare to find a side armer throwing in the mid 90’s, and usually the junk of a side armer is not very effective. The ball just doesn’t like to move as much as it does when thrown over the top.

However, there are a few strong points to throwing sidearm. The initial shock to hitters from your weird delivery can be enough to get you through a couple of innings unscathed. This can be a great benefit if you are a reliever.

If you are a young pitcher trying to decide between over the top and sidearm, I recommend going the traditional route. Sure, everyone will say how cool it is to be throwing sidearm, but who really cares? You will be less effective against the hitters, and your arm will suffer in the long run.

However, if you are in the upper leagues of baseball and have found success throwing sidearm, stick with it! Don’t change what is isn’t broken.

So what do you think? Would you teach your kid to throw sidearm, or over the top?

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It is common knowledge among youth baseball and softball coaches that the one play most responsible for scoring runs is not the blast over the fence or the shot in the gap; it’s the passed ball.

As coaches we often find ourselves asking why is it so difficult for our young catchers to keep the ball in front of them. Why do so many balls get by and allow runners to advance and ultimately score?

To understand the problem lets divide passed balls into 2 groups.

The first group is those wild pitches that are so far over a catcher’s head, or thrown so far to their sides, that even skilled catchers are unable to stop them. These types of pitches will diminish as the pitchers get older and become more skilled. If the pitcher does not get more accurate as he/she ages he/she will no longer be selected to pitch, and the wild pitch problem goes away by itself.

The second group is the group that causes the most problems for youth coaches. These are pitches in the dirt within the catcher’s reach just to their left or right, or even worse, right between their legs. Why can’t the catchers stop them? Why can’t the catchers block them? From our point of view sitting in the dugout it sure seems obvious that the ball is going in the dirt. Why is it these young catchers can’t see where the ball is going and make the proper play? Is blocking the ball really that difficult?

Well my answer may surprise you. After more than 15 years of working with catchers I have come to the conclusion that blocking is really the easy part. If you have my DVD and have applied the blocking techniques suggested you could attest to the fact that nine-year-old catchers can be taught to block as well as high school starting catchers. That’s right, blocking the ball is the easy part!!

Well then, why all the pass balls? Why all the scored runs, if blocking the ball is the easy part? For years I have seen catchers as young as seven years old perfectly execute a block in a drill environment with me tossing balls at game speed. The problem is not whether they know how to block or not block, the problem is they do not know when to block.

Read that again. The problem is not whether they know how to block or not block, the problem is they do not know when to block.

Their skill deficiency is not blocking but something much more difficult to learn. It’s a skill that can take years behind the plate for a catcher to develop. The skill? Pitch recognition.

So we ask, what can be so hard about recognizing that a pitch needs to be blocked? We as coaches can clearly see from the dugout that a pitch is going in the dirt, but we see the pitch from the dugout, from the side, not from the most difficult angle, the catcher’s view.

Recognizing the trajectory of a ball going into the dirt through the catcher’s eyes is much more difficult. Most often, by the time the catcher recognizes a ball is going in the dirt it is too late for them to block the ball and the only reaction that remains is to stand up and run to the backstop to retrieve it.
The Math

If pitch recognition is the problem, just how much time does a catcher have to recognize the ball is on a flight path that will require him/her to block it? Here is some simple math to ponder.

For youth baseball I will use 45 feet as a common home to mound distance. If we assume the pitcher actually releases the ball four feet in front of the mound then the actual distance the ball is thrown is 41 feet. Conversely, since the catcher sets up approximately four feet behind the plate the actual travel distance to the catcher is back to 45 feet.

Using 50 MPH as a reasonable speed for 12-years-old and under, we find that speed over that distance equates to 73 feet per second. So a ball traveling from the pitcher’s release point to the catcher’s glove 45 feet away will take approximately .6 seconds. Yes six whole tenths of a second to find the ball after release, get a fix on its flight path, make the decision to block, and then to muster the technical expertise to actually block the ball properly!

For the girl’s game the numbers are similar: a 45 MPH pitch thrown from 40 feet away travels at 58 feet per second. So from release point to the catcher’s glove 40 feet away the time to react is also .6 seconds.

The point of the math lesson is to help coaches realize just how little time these 12 and under catchers have to figure out they need to block the ball, let alone actually execute proper blocking techniques. Remember this math the next time you yell at a catcher for not getting down to a ball in the dirt fast enough.
Receiving Stance

Before I explain how to train catchers in pitch recognition let me share something else that significantly handicaps most youth catchers when they try to block. I find that a key reason why players struggle to get to the ground quickly and block balls properly is improper receiving stance.

Catchers must be in a stance that allows their first move to be down, rather than up, when they begin to execute the block. The easiest way to accomplish this is to insure that their feet are far enough apart so their heels are in contact with the ground, toes are pointed up the baselines, and their thighs are parallel to the ground.

If they are in a deep crouch, like they should be with no runners on, then their hips will have to go up before they can begin to move towards the ground. A deep crouch will only add to the amount of time it takes to block a ball by making the athlete travel upward before they are able to drive to the ground.
Pitch Recognition Training Process

First and foremost realize that this is a process, and a process that will take time. It may take hundreds if not thousands of pitches to reach a consistent level of performance. Coaches must realize that a ten-year-old who can learn the mechanics of blocking in a few short lessons may take three or more seasons before he/she is proficient in consistently reading pitches.

• When beginning this drill have the catcher get in their runners on base stance.
• Remind them they need to block all balls in the dirt and receive properly all pitches that do not require blocking.
• Inform them the situation is bottom of the last inning, you are up by one run and the tying run is on third.
• Position yourself half the normal distance between home and the mound. This allows the coach to throw the ball more accurately each time.
• Throw the first two pitches at least one foot over the catcher’s head. They will obviously not try to block these two pitches.
• Throw the next two pitches in the dirt three feet before the plate. The catcher should immediately recognize these balls are in the dirt and immediately move to block.
• Mix the next few pitches so they are thrown very high, and very low. Observe if the catcher successfully identifies and reacts properly to each pitch. During this particular part of the drill sequence what is most important is the catcher’s reaction. We are looking to see if the catcher CLEARLY demonstrates the ability to read the pitch location and responded accordingly. It is less important if the block is technically correct.
• Once the catcher masters the above move, throw pitches such that high pitches are lower and more in the catcher’s range, and the low pitches bounce closer to the catcher. See if he/she begins to balk and gets caught in that nasty place between blocking and receiving.
• You may find that the catcher will start to read the low pitches incorrectly as soon as the ball hits the ground just past the back point of the plate.
• As you begin to throw more pitches that are in the strike zone you will begin to see the hesitation appear as the catcher is struggling to read the pitch’s destination. When you throw a pitch at the knees you may find the catcher actually drops to block and gets hit in the mask. Likewise, with a pitch low and away that clearly should be blocked you may see them jab their glove out at it at the last second and try to catch it. The goal is to find that upper and lower limit when he/she seems to start having trouble reading whether to block or receive and drill in that range.
• When you see their proficiency growing increase the velocity in small increments to keep them challenged.

For catchers 12 and under, a good benchmark in a game situation is having your catcher read the pitch correctly to block 50% of the time when the ball is going into the dirt, and then execute proper blocking techniques 10% of the time.

In the beginning, be satisfied that they were able to correctly determine where the pitch was headed and began to execute the correct skill. The ball will still get by them since they are still using too much of the .6 of a second to read the pitch, not allowing enough time to actually execute the block.
Conclusion

Learning to block is a many faceted skill. What I believe is needed the most from coaches to help develop young catchers is patience.

Players need to know that their coach already knows that some balls will get passed them. Players need to be encouraged when they make the correct “read” on a ball, even if the result is the ball still gets by them.

Correct reading of these pitches is a skill I want my students to have a good handle on by the time they are 14 years old. Until then, it’s a learning process.

Dave Weaver founded The New England Catching Camp in 1994 after realizing that instruction for the toughest position on the diamond was generally unavailable. Coach Weaver teaches at numerous facilities throughout New England and conducts group clinics, team workshops, coaches clinics, as well as private sessions with catchers of all ages. Dave has coached athletes in a variety of sports for over 30 years, and has coached catchers from youth through professional levels.

Dave is the author of the DVD A Coaches Guide To Training Catchers, which features over 2½ hours of demonstrations & drills that cover what catchers need to know about receiving, blocking, throwing and fielding.

“Dave takes the art of catching to a level few coaches are able to reach during their regular season,” high school baseball coach Joe Lindley says about Coach Weaver’s DVD. “His techniques not only teach players how to become great catchers, they teach catchers how to become great leaders.”

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By Jeff Moree for TheCompletePitcher.com

Every pitcher needs to have a second pitch they can throw for a strike. The curveball is one the most common pitches in baseball, and is one of the first pitches a pitcher is taught. There is a right way and a wrong way to throw this pitch, and knowing the proper technique will help you to throw it with success, as well as keep a healthy arm.

To hold the curveball, a pitcher should place his index and middle finger along the right side of the narrow seams for a right-handed pitcher (vice-versa for a lefty). The thumb should be placed underneath the baseball, and the ring and pinky fingers should be tucked along the edge of the ball out of the way.

The curveball has a very similar release to many other pitches. It is thrown with the same arm speed as a fastball. The grip and final release motion causes the ball to curve. To release the curveball, you want to turn your hand in towards your body so when you release the ball, your hand comes down almost like a karate chop. The ball should roll off your fingers spinning forward. The more spin you can generate on the ball, the more break the pitch will have. To achieve the most spin, it is important to place the most pressure on your middle finger and thumb. It is these fingers which make the ball spin.

Ideally, you want your curveball to breat 12-6. That is to say, if you were looking at a clock, you’d like the pitch to break down from the 12 o’clock position to the 6 o’clock position.

There are certain times when throwing a curveball is a bad idea, and there are other times when it is the best choice of a pitch. When the pitcher is ahead in the count, such as 0-2 or 1-2, a curveball might be a good choice. However, if you have been throwing the fastball by the hitter all day long, there is no reason to throw him something he can catch up to.

Another time to use the curveball is in a first pitch scenario. Some hitters may like to jump on first pitch fastballs, so throwing a curveball on the first pitch might be a good idea to keep them off balanced. However, it is also important to remember to stay ahead of the hitters. If you can’t throw a curveball for a first pitch strike, it will come back to haunt you once you start falling behind in the count.

The key to throwing a good curveball is practice. The only way to get comfortable with a pitch is to throw it more. You can practice the curveball grip while you are playing catch by just getting the correct spin. There is no need to throw it hard here, just work on the spin. Once you have the right spin down, you can work on it in your bullpen sessions. Here you will be able to work on the proper release point, and you will learn how much break your curve will generate. As you throw the curveball more, you will find that it will become more natural and will be an effective pitch in your arsenal.

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There are no quick fixes in baseball pitching. The development of quality pitching mechanics takes time. It’s a never-ending process. The very best pitchers get satisfaction out of the “practice” part of pitching as much as they do out of the “game” part of pitching.

Here are about 10 common baseball pitching mechanics faults that I come across with the baseball pitchers I teach. How about you? Do you make any of these mistakes? If so, fix it. I’ve provided some ideas about how you can develop better pitching mechanics.

Pitching Fault – Poor Lift Leg Action

Some pitchers lift their balance leg up to their chest on one pitch and bring it to their waist on the next. This constant change in leg lifts is caused by several things, but the outcome is typically the same: inconsistent pitching control, variations in pitching velocity, and possibly injury.

Solutions

Work on lower body strength. Body weight squats, walking lunges, and step-ups are beneficial. Lower body plyometrics are beneficial, too.

Work on mechanics. You’ve got to be consistent with your leg lift. It has to come up the same way, to the same height, and at the same speed every time you make a pitch. Bring your knee to at least belt level. You can go higher, if you have the strength, but you must be controlled with it. Always lift up with your knee, not your foot. Let your foot hang straight down. Don’t swing your leg.

Work on balance. Perform stability exercises that will enable you to stay centered over your body.

Pitching Fault – Poor Head Movement

Incorrect

A lot of young pitchers tilt their head to the side when they pitch, causing their shoulders to tilt. Some pitchers tilt their head back during the rocker step. Others tilt their head just before they release the pitch or at the foot plant. This causes erratic control problems and can cause injury.

Solutions

Work on mechanics. The head should start out level, eyes looking at the target – and stay that way.

Change your mentality. Think about pitching as a rotational activity, side to side. If you’re body’s rotating side to side, it becomes more difficult to incorrectly tilt your head (a top to bottom movement). It’ll help keep things level.

Pitching Fault – Poor Balance And Body Movement

Many pitchers lean too far backward or forward when they’re lifting their leg into a balance position, which eventually makes them to have to compensate somewhere else to get everything back in sync.

Solutions

Work on stability. There are a number of balance drills pitchers can do to improve balance.

Work on mechanics. Keep your head centered over your belt, all the time. Work on it in practice.

Video tape. Use video as a tool to track your progress.

Pitching Fault – Poor Hand Separation

For many pitchers, once the lead leg starts down, the hands should separate and start to go in opposite directions, as shown above. The hands should separate around the belt, and your fingers should stay on top of the baseball. This doesn’t always happen.

Solutions

Work on mechanics. Work on pitching technique without throwing, in front of a mirror.

Use light weights. Try 3 pound weights: Go through the arm motion SLOWLY, down and back, with light weights.

Video tape. Track your progress with video.

Pitching Fault – Poor Elbow Alignment

Correct

Actually we’re talking about both elbows. The lead elbow should point to or lineup with the target.

Solutions

Work on strength. Use light weights (three to five pounds) and go through the proper arm motion SLOWLY. Repeat 20 to thirty times a day, three or four days a week.

Work on mechanics. You don’t need to throw a baseball. Work on separating your hands correctly and getting into the high-cock position.

Video tape. Track your progress with video.

Pitching Fault – Poor Upper Body And Shoulder Position

Correct

Many pitchers open “open” up their shoulders too soon before foot plant. Righties should keep their chest facing 3rd base (1st base for lefties) until the lead foot plants. As the lead leg goes down and out toward foot plant (not out and down), they’re shoulders should form a line from home to second until the foot plants. If they don’t they’re losing a lot of velocity and not taking advantage of the torque the lower body has built up for the arm to be used as a whip. Quick clues, if the pitcher throws low and outside, he’s very likely opening up to quick. If he’s throwing the ball in the dirt, he’s probably holding onto the ball too tight.

Solutions

Work on stability.

Work on mechanics.

Video tape

Pitching Fault – Poor Forward Movement After Knee Lift And “Pushing” Off The Mound

Correct

Correct

Some kids try to push off the mound. There’s some debate about this, but most good pitching people will tell you not to push off. Actually the back foot rolls over and is launched out to the side as the hips pull the back leg off the rubber. Pushing off the rubber does not generate more power, in fact, it usually pushes the lower body out in front of the upper body too far, too fast, and then the upper body and arms are simply trying to play catch-up. At this point since all of the timing is off, you’ll end up with a very inconsistent pitcher, that would develop poorer mechanics, with reduced velocity and a sore arm. Also, if they are bent on pushing off the mound, since the legs are the first to give way to fatigue, as the post leg gets tired, they’re not pushing off with the same drive as the first inning, and have no rhythm or consistent fluid motion.

Solutions

Don’t push off the mound. Stride sideways and lead the forward movement with the high knee drops with your front hip.

Glide into a nice, long foot plant.

Stride should be at least 80% of your height.

Pitching Fault – Poor Landing

Correct

Very common problem is the front foot (plant foot and knee) landing either too stiff or too loose. Some kids bend the front knee too much at foot plant, which lowers their upper body and puts stress on the shoulder and they lose velocity. Some keep the knee to straight at plant and can’t follow-through and usually pitch high. The plant foot needs to land on the inside ball of the foot on a straight line from the post leg toward home. The landing can be influenced by the foot landing on the heel first, which tends to lock-up the front knee, which then leads to standing up and not following through. Usually this is a high pitch. Some kids land either too far left or right of this line which leads to “opening” the shoulder too soon, or being too closed which also causes loss of velocity. The resistance generated by the plant foot and knee are very important to everything, but especially velocity. Try throwing without landing on your front foot, you can’t throw very hard can you?

Solutions

Bounding exercises (plyometrics using body weight).

Balance exercises. Develop better control of your body by working on balance in the weight room and in practice.

Pitching Fault – Poor Follow Through And Finish

Correct

 
Correct

Very typical at this age is a poor follow-through, which is many variations, such as: Not bending the back, not letting the throwing hand finish between the knee and ankle, not allowing the back foot and leg to roll over and be pulled off the mound and swung around. The landing can be influenced by the foot landing on the heel first, which tends to lock-up the front knee, which then leads to standing up and not following through. Usually this is a high pitch.

Solutions

Carry your body’s momentum all the way through your finish.

Bend your back and decelerate you throwing arm down past your opposite knee.

Work on stability.

Video tape.

Pitching Fault – Poor Fielding Position After Pitch Is Made

Correct

Often overlooked is the true finishing position, and that is once it’s all said and done, the ball has been pitched and everything has been done right up until that point, the pitcher finishes off balance and pulled too far too one side of the mound, and also is not in a good fielding position. This is important for many reasons, but just to name a few, I see too many balls dribble right over the mound because the pitcher was too concerned with grunting and throwing their body to one side to get a little extra, and they never field a ball. Also, not being in a good fielding position can lead to injury. Most good pro pitchers end up in a good fielding position and “field the circle” well.

Solutions

Look up after you make your pitch and take a little shuffle step to realign your body to field the baseball.

By Steven Ellis former Chicago Cub pitching pro

Most “steals” in the game of baseball are on the pitcher, not the catcher. You and only you control the running game. That’s because you have the baseball. So you have to take ownership, and you have to work on it, just as you do every other aspect of the game.

Three ways to stop the running game:

1. be quick to the plate
2. have a quick move to first
3. vary your looks and holds

But before I describe some of the tips and tricks I used to keep runners from stealing on me, I want you to know that for a right hander, the term “pickoff” can be misleading. That’s because 99 out of 100 times you’re not actually going to be able to pick off a runner. After all, your back is to him when he’s at first base. That’s already a strike against you. But that’s OK. Picking guys off shouldn’t be your goal. Your goal should be to make the runner STOP. Keep him from leaning or walking toward the lead bag. Don’t allow the runner to develop momentum toward the lead bag. See that he stops.

Then, you should be quick to the plate, so if the runner goes, your catcher can possibly throw him out.

You need to get the ball to home plate in 1.3 seconds or less. It’s pretty quick, I know. But it’s doable. So it’s something that you’re going to have to work on, because it’s expected that you can do that at the college and professional levels.

But it’s easier to do than you may think. Come set with your weight favoring the back leg 60/40, and maintain a slight bend in your back leg. That bend in your back leg is helpful because it’s the one you’ll push and pivot off of, if you make a throw to first base. It’s also the leg that you’re going to “load up” on when you make your pitch to the batter. By coming set 60/40, you’re weight is already shifted into position.

I’m also big advocate of using JUST ONE PICKOFF MOVE, ALL THE TIME. I know there are plenty of baseball coaches out there who teach their right handers to use pickoff moves of varying speeds, in order to “trick” the runner. (You know the scenario, right? You do a “slow” move first to “lure” the runner farther off the bag, in order to use your “fast” move in the hopes of catching him off guard.)

But remember: the “pickoff move” for a right hander is NOT actually meant to pick off the runner. It’s meant to keep him from leaning or walking toward the lead bag. Your goal simply is to make him stop. So, USE YOUR BEST MOVE, ALL THE TIME. And make it quick by using jump pivot.

As you jump pivot, keep your feet close. Pretend you have a 12-inch stick between your feet that you have to take with you when you jump pivot. Don’t separate your feet wider than that imaginary stick, as it’ll slow you down.

The rules say you must “gain ground” toward the base you’re throwing to, but I used to cheat by jump pivoting in the same place, keeping the pitcher’s rubber directly underneath my body. Most umps don’t check. And if you follow your throw by walking off the mound, you can “hide” where you stepped. This may shave off only a fraction of a second from your time to first base – but every second counts. (Note: this is harder to get away with in pro ball than it is in college ball.)

Remember, you can’t “fake” a throw to first base without stepping behind the rubber before doing so. But something that’s equally effective as throwing the ball over to first base with a quick move is NOT throwing the baseball at all. You can use this move to peek if a runner is giving any indication that he may be stealing on the next pitch.

This is where varying holds and looks come in. I used to utilize 1, 3, and 5 second holds. I’d vary them with runners on base. Sometimes, I’d hold the ball for 5 seconds, quickly step back off the mound, and then peek over to see which direction the runner was leaning. This is how to see if the runner’s cheating on you toward the lead bag. But you really have to sell it. Be deliberate. Hold the baseball for five seconds and step back hard. If you see him leaning toward the lead bag, throw over. The key is to make the runner STOP. You must make him stop on both feet.

On throws to first base, make a good hard throw and aim for the first baseman’s knee on the inside part of the bag, so he can make a quick tag. The inside part of the bag is where the runner will be diving back. So that’s where you should put the baseball. Don’t throw it high or wide, making your first baseman have to lean in one direction only to have to switch directions to make a tag. The better you become at making good strong throws to your first baseman’s inside knee, the better chance you have at picking someone off – not that that’s your goal, remember?

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My name is Bob, and my son Mak and I created The WebGem Glove Care System as a result of our frustration. Having bought an expensive glove for him, and after weeks of working on it and breaking it in, we realized that keeping it that way was going to be impossible. We put the baseball in it with a strap around it, tried the softball in the web, we even tried a small football. Nothing maintained the shape we had spent so much time trying to achieve. Even worse, every time he put it in his bag with the rest of his gear, it came out more flat and beat up. We searched the sporting goods stores, and the internet, and quickly realized that there just wasn’t anything out there that could do the job the right way. So we started playing with modeling clay, and The WebGem Glove Care System was born.

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Just playing the game of baseball is a poor way to develop and maintain pitching fitness. It does not keep you “in shape” for baseball. That has to happen in practice and in the weight room in-season and during the off-season.

In the Chicago Cubs organization, where I played professionally, we strength trained during the off-season and in-season. The off-season is used to develop strength. In-season strength training is for maintaining it.

We hit our core (abdominal and lower-back muscles). We trained our legs by running short sprints and performing various squats, lunges, step-ups, etc. We strengthened our shoulders performing tubing and light dumbbell exercises. We performed agility drills and plyometric bounding and jumping. We stretched (after workouts as well as before workouts).

During the season, make it a point to get your throwing done first. That’s the most important part of pitching: throwing a baseball.

Then maintain your strength in-season a few times a week by doing some pitcher-specific training. It’ll help you remain strong and healthy.

Want a complete in-season and off-season pitching workout program? Check out theTUFFCUFF program, my new strength and conditioning manual for baseball pitchers ages 13 and up.

How to know when a young pitcher is ready to start functional strength training

There are two requirements that any kid must have in order to workout with weights:

• He should be mentally mature enough to know what they are doing and why they are training. (The ability to concentrate is an important factor in a resistance training program.)
• He should be physically mature, beyond puberty, which for some kids happens later than others.

With the above factors in mind, it is possible for younger pitchers (Little League and junior high school age) to gain strength through training, but it must be kept within reason. Parents and coaches need to make informed decisions for their players. With younger pitchers, the emphasis should be on overall conditioning and strengthening the ligaments and tendons. Ligaments connect bone to bone and tendons connect muscle to bone.

A junior high pitcher should concentrate on proper technique, which comes from performing movements with light weights or no resistance.

That’s because exercise habits formed at a young age are more likely to be carried over into adult years. If movements are performed incorrectly at a young age, it’s much more difficult to correct the movements later in a boy’s baseball career. (The same principle holds true for the necessity of developing proper pitching mechanics at an early age, by the way.)

A modified off-season workout program for junior high pitchers should be prepared on an individual basis. I have done that for you in The TUFFCUFF Strength and Conditioning Manual for Baseball Pitchers, but additional precautions may need to be followed.

My TUFFCUFF program for this age group involves predominately lightweight or bodyweight exercises, and a high number of repetitions. This helps to prevent injury by not overworking young, growing joints with “bulk” workouts.

As a pitcher, you need to be lean and powerful, not bulky.

Junior high school age is a good time to develop general coordination in pitchers through creative, active games. Participate in numerous sports and physical activities throughout the year other than baseball.

If you’re the parent of a junior high school pitcher looking for pitching-specific workout guidance this off-season, check out TheTUFFCUFF Strength and Conditioning Manual for Baseball Pitchers.

Free pitching workout videos (Flash required)

Check out our free baseball pitching workout videos. You’ll need an Adobe Flash Player (click here, it’s free to download). These workout videos will pop-up in a separate window. You can play only ONE video at a time. Close each video before viewing the next.

A 5 lb. Shoulder Workout (Jobes) for Rotator Cuff Strength (:55 second video)

This 5 lb weight program strengthens the all-important rotator cuff muscles of the shoulder and shoulder be used as part of a complete strength training program to increase velocity, and remain injury free both in-season and during the off-season. As the name states, these exercises are performed using no more than 5 lbs. in each hand.

Beginners should use 3 lbs. and increase weight by 1 lb. only after three sets of 15 repetitions can be performed with comfort and ease. Remember, the purpose of the 5 lb. weight program is to isolate and strengthen the rotator cuff muscles, not the stronger muscles surrounding the shoulder. This program should be performed no more than three times a week. See the video »

A Tubing (Cord) Workout for Shoulder and Rotator Cuff Strength (1:20 min. video)

This tubing program gives pitchers of all ages the ability to strengthen and maintain stamina in the all-important rotator cuff region of the shoulder, while having the mobility to set up a workout station anywhere. the tubing cords can easily be tied to a fence, doorknob, pole, etc., and the tubes pack easily in a baseball bag or backpack. Big league pitchers perform these exercises both in-season and during the off-season.

During the season, perform three sets of 10 reps, two times a week to maintain strength. During the off-season, the tubing workouts can be performed four to five times a week, for up to 25 reps (three times each) to build strength. See the video »

A Core and Trunk Workout (2:20 min. video)

This core program focuses on strengthening the all-important trunk muscles that “link” the lower body to the upper body and throwing arm. The core can be strengthened four or five times a week, using 5 to 8 kg. medicine balls (where needed).

Beginners should perform the exercises using body weight, advancing by 1 kg. (with the med ball) only after the prescribed exercises can be performed three consecutive weeks without difficulty. Typically, the very best time to perform the core exercises shown here is immediately after a run.

The core is important in the pitching motion because it’s where a pitcher generates power during the coiling phase of his delivery. See the video »

A Bodyblade Shoulder Workout (1:00 min. video)

This Bodyblade program is an oscillating resistance program designed specifically for pitchers who are looking to enhance strength through the stabilization of the smaller rotator cuff muscles of the throwing shoulder. Because the Bodyblade can generate hundreds of muscle contractions per minute, it provides the very best mechanics to condition to condition the throwing shoulder in a biomechanically similar way to the throwing motion itself.

To begin, stand erect with good posture and keep your core tight with a slight bend in your knees. Hold the handle of the Bodyblade firmly in the hand of the involved side. Oscillate the Bodyblade in a controlled back and forth motion while simultaneously keeping the involved are as still and stable as possible.

Beginners will start by slightly oscillating the bodyblade with a couple of inches of displacement. More advanced pitchers will oscillate the implement 6 to 12 inches, all the while keeping the involved side firm and motionless as possible in the extremity. See the video »   OR READ MORE