Pitching Workout
1. General Warm-up
a. Jog for 5 minutes (or around the gym 3 laps)
b. Stretches
c. Loosening exercises for Torso, Arm, Shoulder, Legs
d. Play catch overhand for 10-20 throws
2. Drills
a. Windmill progression drills
i. Standing only
1. Open 90 degrees to catcher
2. 3 or more windmills before releasing ball
3. Throw easy; this is NOT a speed drill
4. Use only your arm to throw the ball - no step, no other motion
5. Objectives:
a. Good quality windmills – relax arm, full extension
b. Windmills directly on-line to target – “power line”
c. Arm and hand close to thigh – swish the pants
d. Hand/fingers behind the ball; thumb pointing at catcher
ii. Stand plus Slide
1. Same as above, except:
2. Start with weight back on rear foot
3. When pitching arm enters lower half of circle (moving forward), slide front foot forward and transfer weight forward
4. Coordinate arm sweep with weight transfer
5. End with
a. Weight transferred to front leg
b. Rear leg pulled up behind front leg
c. Arm/hand follow-thru to eye level
iii. Present, Stand, and Slide
1. Start on rubber in presentation stance (facing batter)
2. With first windmill, take SMALL stride to turn open (pivot on rear foot)
3. Continue to make 3 or more windmills
4. Continue same as Stand plus Slide
b. Walk-thru delivery (for rhythm)
i. Start 3-4 steps back from 40’ rubber; start delivery at 40’
ii. 8-10 pitches
iii. Relaxed motion
iv. Turn full open
v. Full arm extension
vi. End delivery with normal follow-thru (don’t keep walking after releasing ball)
c. Long walk-thru delivery
i. Use the walk-thru delivery
ii. 6 pitches each distance
iii. Increase distance to 46’, 52’, 60’
iv. Reduce distance to 52’, 46’, 40’
d. Stationary kneeling drill
i. From slightly closer distance: 36 to 40’
ii. Kneel on right knee, body is open, stride leg out of way of pitch
iii. Use 1 or more rotations
iv. 12 pitches
v. Relax, don’t force it, keep arm circle in line to target
e. Stationary standing delivery (optional – use as alternative to Kneeling Drill)
i. From 40’
ii. Open stance (approx 90 degree)
iii. Concentrate on using only one rotation of arm to deliver pitch - no step
iv. 12-14 pitches
3. Pitching practice
a. Establish comfort level with routine fastball
i. Normal delivery
ii. 15-20 pitches
b. Change-up
i. Choose Grip: “4-finger”, circle, knuckle, 1-finger, back-flip
ii. Practice release from 25-30’ using Windmill Progression Drill, Standing Only (see above)
iii. Pitch change from 40’ until comfortable
iv. Alternate with fastball for 5 minutes
c. Drop
i. “Turn-over” type
ii. Practice release from 25-30’ using Windmill Progression Drill, Standing Only (see above)
iii. Pitch drop from 40’ until comfortable
iv. Alternate with fastball for 5 minutes
d. Circle change/drop
i. Index-and-thumb make a circle
ii. Release with circle on top of ball
iii. Practice release from 25-30’ using Windmill Progression Drill, Standing Only (see above)
iv. Pitch circle-change several times (never get comfortable with this pitch !!)
v. Alternate with fastball for 5 minutes
e. If time permits:
i. Pitch all 4 types of pitches for 10 minutes
ii. Rotate thru the different pitches
iii. Strive to maintain consistent delivery motion
Remember:
Emphasize proper mechanics of the delivery, and the execution of the release, instead of just trying
