Pitching Problems Part 2: The Smaller Issues

Last week, I wrote a post that everyone really seemed to like. It was part 1 of a 2 part series on problems in pitching mechanics. Last week we talked about the really big, noticeable issues that can happen during a pitch. This week we are going to talk about the smaller, less noticeable mechanical issues that can be easily missed by someone who isn’t trained to see them. Now just because these problems look smaller and are less noticeable, it does not mean they don’t affect the pitch in a BIG way! This is why pitching can be so hard. The tiniest thing can make a huge difference in the pitch. So let’s get right into it. Here are the most common mechanical issues that are easy to miss, as well as how you might be able to correct them.

1. Stride (front) foot landing on or crossing over the power line: This problem occurs when the left foot (for righties) or the right foot (for lefties) lands on top of or across the power line. I know, you must think “how could something that small possibly make any difference?” Well it does. It makes a big difference. You see, when you allow the front foot to land on or across the power line, it blocks your arm from coming down the throw zone. Then we get into all of those problems we talked about last week like rotating and coming from behind the body in order to deliver the ball. This causes a decrease in speed and inside/outside pitches. When we have our girls set up for their drills, we have them set up with their back foot toe just touching the power line, and the front foot slightly to the LEFT (for righties) or RIGHT (for lefties) of the power line. This is how you should land when you stride off the rubber as well. This will create a nice clear path for the arm to get through. The only time the stride foot should land on or across the power line is during a curveball.

• • The Fix: Try using a visual marker such as a flat rubber disc or simply drawing a circle or an X in the dirt, and place that marker in the correct landing spot for the foot. This will give the pitcher something to focus on when it comes to having her foot land off the power line instead of on it or across it.

• • The Drill: The reach, track, fire drill is great to do for this problem. Since the pitcher freezes in power K, she can take a look down at her foot and make sure it has landed in the correct spot. It is especially helpful if you’re also using a visual marker. Find the reach, track, fire drill here

2. Palm down at the back side of the arm circle: This is really difficult to catch if you are not trained, especially because the arm circle happens so quickly. The essence of forearm fire and a delivery with maximum whip and snap is getting to the palm up/elbow down position at the back side of the arm circle. When we get to the palm up/elbow down position, we can lead from the elbow, creating forearm lag, and fire the arm down the throw zone with maximum whip, speed and command. Many times though, pitchers will turn their hands over at the back side of the arm circle and their palm and the ball will be facing down towards the ground. This is “push” position and you completely lose your ability to snap and fire the ball (Note: this is the position we get in to throw a changeup). When you push the ball, you can only throw so hard because you are limited in how much snap and spin you can generate. Pushing the ball also creates tension and stiffness that can lead to injury.

• • The Fix: Practice using the following drill:

• • The Drill: The best way to address this problem is with the isolated forearm fire drill. This allows the pitcher to set up with her palm up and elbow down and focus on relaxed whip and smooth delivery instead of turning the ball over and pushing. Find the isolated forearm fire drill here

3. Glove coming down too early: Last week we talked about the glove flying out to the side and how it can cause hip/shoulder rotation. But maybe you don’t do that. Maybe you keep your glove on the power line, but it comes down too soon. A little known fact about pitching is that a lot of it relies on perfect timing and balance. There are 3 things that finish at the same time when we pitch: the throwing hand, the drive through foot, and the glove hand. So what happens if you let the glove hand come down too early? When this happens the timing of the pitch and the pitcher’s balance can be thrown off so she will end up using more of her body to deliver the ball than a relaxed whip. Cue hip/shoulder rotations and bending/leaning as well– all things we want to avoid. The glove coming down too early can be very easy to miss because it is not as noticeable as the glove dramatically waving out to the side

• • The Fix: Glove coming down too early can be caused by scapular/shoulder weakness. If you work with a trainer you should speak to him/her about addressing this area

• • The Drill: try doing the isolated forearm fire drill, but when you do the first 2 swings of the arm, practice bringing the glove down at the exact same time. Train your body to let the glove come down at the same time as the throwing arm. Find the isolated forearm fire drill here

4. Glove hand reaching UP instead of OUT: This is also easily missed because the arm circle happens so quickly. This is a very common issue we see in pitchers during the “reach” part of the pitch when their glove hand and throwing hand should be pointing straight out towards the catcher. Instead some girls will reach their glove hand up towards the sky instead of out to the target. Doesn’t seem like a huge deal right? Wrong. Remember, the reach part of the pitch is what creates the throw zone so by reaching the glove up too high, you are creating a dropped back shoulder and a throw zone that is pointed up high (Note: this is a position for a rise ball). What you might see when your pitcher does this is a lot of high pitches.

• • The Fix: Practice the following drill:

• • The Drill: The best way to address this problem is again with the reach, track, fire drill. In this drill, the pitcher also freezes in the “reach” position, so she can focus on reaching straight out to the catcher, not allowing the glove to come up too high. When they get into the “track” position, make sure the glove is still pointing right at the catcher and not coming up too high. Find the reach, track, fire drill here

5. Arm bending or arm coming behind the head: Many times, a pitcher will have her body in the right position, but the ball will still go inside or outside. This can be caused by the pitcher collapsing her arm above her head (instead of having relaxed extension) and pulling the arm behind the head or body before the delivery. Again, as soon as the arm gets behind the body, the arm must slow down, and there must be hip/shoulder rotation in order to get back on the power line. It is important that the throwing arm be fully extended (but not locked) and on the power line throughout the arm circle and the delivery.

• • The Fix: this can sometimes be a core strength issue believe it or not, so ladies, make sure those cores are strong! But also try this drill:

• • The Drill: there are actually 2 great drills for this problem. Our go to drills for arm path are the end game drills. Another great drill to do is the 3,2,1 drill. It will be especially helpful if these 2 drills are combined with wall work! Find the end game drills here, find the 3,2,1 drill here and find a refresher on wall work here

I hope this has been as helpful as last week’s post! Of course these are not the only mechanical issues that can happen while pitching, but these are some things we see very frequently. Is your pitcher doing any of these? Have you noticed any other issues you are concerned about? Feel free to leave us a comment or reach out to us so we can try to help!