In baseball we are always looking for an edge. Training tools, game-like reps, video, metrics, etc., on a budget that can be extremely challenging. Over almost two decades of tweaking and adjusting to facility and budget constraints has led me to this landing spot for pitchers:
Pitchers need to be able to:
- Make sure their foot is flush with the rubber (any angles change direction and cause spinoff/loss of power)
- Drive down a line to catcher (controlled motion that is repeatable, never limit athleticism)
- Stay sideways/closed as long as possible (creates shoulder hip separation for added velocity)
- Finish over their front leg (absorbs pitch most effectively)
That is a quick rundown without getting too thick in the weeds. A great tool for us has been the hand towel and a mirror. We have a mound facing a wall with a full length mirror. Pitchers place a metal folding chair to the left of their front leg (RHP) or right of their front leg (LHP). The chair should be far enough away they have to reach out and smack it. This promotes extension and hand speed and lowers impact on the arm. The mirror allows the pitcher to see his motion and have checkpoints (front foot, glove hand, etc.). It’s an outstanding tool to be coupled with video.
We then want pitchers to be able to:
- Locate fastball up and down in the zone (in and out are often misses, height is more important)
- Locate a breaking ball for a strike
- Bury a breaking pitch out of the zone (this ensures swing and misses)
- Throw a changeup middle with action and life (quick innings)
If they can do this, you have a chance. A great and effective aid for us has been using softball cage nets. It has an opening the size of the batting zone. Catchers will have to work on concentration—catching balls that tip off the rope opening (simulate a foul tip). On balls in the dirt they will still have to drop and block for the pitch but it will become more shadow blocks as the screen takes the hits. If your pitchers can flood the zone through the opening they will become significantly better strike throwers.
Controlling the running game:
- RHP be 1.35 or better to the plate
- Master long and short holds to disrupt timing (baserunning and hitting)
- Be able to pick: ball in hand, coming set, set, and a best pick move
- Be able to pitch out, inside move to second, spin pick to second
This part is all done in the pen. Have pitchers start out of the stretch. Put them on the watch. After they have thrown to batters and completed their warmup routine, have them work on picks. Stand with their back to the catcher and work on all of their picks. Then face towards first base (RHP) with the back foot closest to the catcher. Open up their back foot, to help clear their hips, work on the inside move. Then spin picks. Finish with a pitchout to RHH and a pitchout to LHH.
Arm Health
Lastly, arm care is a really important aspect of maintaining a healthy and effective pitching staff. J-Bands are a staple and well worth the investment. A good throwing program goes a long way to aid development and arm health. We like to use PVC pipe (1 inch x 10 feet) as an economical body blade. For under five bucks you have a tube that has flexibility that will burn all players’ arms. Use both arms to stay balanced. Have guys go through their throwing motion and stop at any point they feel weak, stiff or sore. Work up to three minutes per arm. Plyo balls, medicine balls, and slam balls also help build strength and work great the days after pitching.
Again, this is a starting point and much can be added, but this provides a great baseline and direction for your staff.