Pitching Tips

Don't overthrow: The #1 pitching tip that I can't state strongly enough is, "DON'T OVERTHROW."  Overthrowing is the number one cause of arm injuries from Little League to Major Leaguers.  Stay relaxed and throw with a smooth motion (best example - Mark Prior of the Cubs).  Most injuries occur in the later innings when you get tired and try to put a little extra on your fastball, or more break on your curve or slider.  Trying to get a little extra on the ball causes your mechanics to break down, which causes injuries.

Balance: Balance is very important.  When you reach the top of your leg kick you should be able to stop and pause ala "The Karate Kid."  If you're falling forward of backward at this point your arm will lag too far behind or will be too far in front.  When you're balanced at the top or your delivery is when you start the stand tall and fall part of your motion.  This will keep you from rushing your motion and getting your body too far ahead of your arm.

Arm Care: The newest studies have shown that after you are done pitching, you should do some light cardio workout to get the heart pumping and the blood circulating which will help in muscle recovery.  After your cardio work you should apply ice to your elbow and shoulder.  Ice should never be put directly on the skin.  When you ice after you pitch you should only keep the ice on for 20 minutes.  20 minutes on, then 20 minutes off.  Repeat this for 1-1.5 hours.

Arm Strength: The best way to build arm strength is by throwing, throwing, throwing. Long toss is excellent for building arm strength. Proper long toss should be at a distance where you can throw the ball in an almost straight line with about 75% of your maximum effort (usually between 90-120 feet depending on your age and strength). Lifting weights should also be added to your throwing routine. Light weights for you upper body and heavier for your lower body. Abs work is also very important for core strength. Don't forget to stretch before and after lifting. Flexibility is extremely important for pitching, and for preventing injuries.

Control: Always throw to a target, even when you are just warming up in practice. Work on throwing thru the target (not throw to the glove, like most coaches will tell you to - yell at you). Flat ground pitching is excellent for fine tuning your mechanics. Throw to a catcher on flat ground at about 75% velocity to fine tune your mechanics and control.

Any Questions?
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