Video: Windmill Pitch Drive-through Mechanics

By Phil | May 18, 2012

The drive-through is an extremely important component of windmill pitching mechanics. It’s one of your biggest sources of power as a pitcher, and it can also be your biggest reason for losing power if you’re not doing it optimally. Throughout our years of teaching and watching softball tournaments of all levels in person and on television, we’ve seen a lot of leg work that, well, needs work. There really is one way to optimize your drive-through and get the most out of your legs when you pitch for maximum power and injury prevention. In this video, I’ll demonstrate those mechanics.

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Awesome At-Home Softball Specific Total Body Workout

By Joe Bonyai | May 16, 2012 |

In this post, I demonstrate a two-circuit, total body workout using only Valslides, a Cook Band, and your own bodyweight. This routine can be done at home, in a hotel when traveling, or you can take theses portable pieces of equipment to your gym. Throughout the videos, I explain the softball-specific and female-specific physical benefits of each exercise.

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Video: Importance of the Glove Hand in Windmill Pitching

By Phil | May 11, 2012

Do you think about your glove hand when you’re pitching? Do you even know what it’s doing? The glove hand is an EXTREMELY important part of the windmill pitch. It has the power to steer your body in the direction of your target, and the power to pull your shoulders way out of alignment if it’s not doing what it’s supposed to do. Maintaining good glove work takes a lot of core strength. In this video blog, I’m going to demonstrate the power of the glove and some common mistakes that pitchers make with their gloves.

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Muscles and Exercises You Can’t Pitch Without: Part 3

By Joe Bonyai | May 9, 2012 |

How exactly does a strong core allow you to track properly and throw harder? In these two videos, I continue to define how the core muscles contribute to softball pitching performance and demonstrate three exercises using the Valslide that reinforce pitching specific core control.

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Muscles and Exercises You Can’t Pitch Without: Part 2

By Joe Bonyai | May 2, 2012 |

In this week’s video, I explain in more detail the role of the core muscles in maintaining optimal posture throughout the windmill pitching delivery. I redefine what “the core” is and demonstrate why old fashioned exercises like sit ups and crunches are a BAD choice for softball pitchers. I also give you three pitching specific, KILLER core exercise progressions.

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Muscles and Exercises You Can’t Pitch Without: Part I

By Joe Bonyai | April 25, 2012 |

THIS IS WHAT YOU’VE BEEN WAITING FOR! Well, maybe this is just what I’ve been waiting to write. My three upcoming articles will identify how specific muscles and exercises can contribute to optimal pitching technique. For this series, I’m breaking down the windmill delivery into three general phases, for each of which strength training has different benefits: acceleration, transition, and deceleration. The first installment will review the critical mechanics of the acceleration phase.

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