The following are outlines of the mechanics of pitching from the wind-up and stretch positions.  These outlines reflect some key points to becoming a mechanically sound pitcher.  Please note, every pitcher will be biologically different, adjustments will need to be made to some of the key points for the pitcher to be effective.

1.       THE WIND-UP

a.        The Base – The starting position in the Wind-Up is often referred to as the stance.  I call it the base, because this is the position that is the foundation of the Wind-Up.  The pitcher needs to be relaxed and comfortable prior to starting the motion of the Wind-Up.

i.         Have the pitcher stand with his feet no more than 6” wider than his shoulders with his knees slightly bent.

b.       Now, the pitcher will start the motion by striding (stepping) with the left foot approximately 4” to the left (if pitcher is a left hander, he will stride with the right foot).  Over-striding to the left/right or striding back behind the rubber creates several issues which ultimately will affect the pitcher’s balance and synchronization of the body (biomechanics).

c.        Upon striding to the left/right the pitcher transfers his weight to the opposite side while simultaneously pivoting the right/left foot (on the balls of the foot) and bending the right/left knee to his power position. 

i.         To find the pitcher’s power position, have the pitcher get into the stretch position.  The pitcher then is placed in the advanced ‘T’ Drill position, right/left knee bent with the opposite leg off the ground with knee bent and raised to waist level and arms straight out (forming a ‘T’).  Once the pitcher is in this position, give him a soft shove from four sides, the back, chest, front and back shoulder.  There may be adjustments the pitcher must make, i.e. posture, bending the knee, straightening the knee, etc.  When the pitcher doesn’t lose balance, you have discovered his power position. 

d.       (OPTIONAL) At the same exact time you start your motion, you can also start your arms into motion by moving arms from the resting position up over the head then back down to the chest (similar to the way Greg Maddux used too).  Do not drop the hands below the chest.

i.         I personally recommend this.  What this provides is an opportunity for the muscles, tendons and cartilage in the arms to be lubricated prior to pitching the ball.  This is another way of reducing the risk of an arm injury.

e.        Once the pitcher has reached his power position, the shoulders should be at a minimum 30° to home plate.  This rotation assists the pitcher in hiding the ball while simultaneously creating elasticity for the rotator cuff and lat areas and creates momentum/leverage.

i.         It is extremely important to understand that this position may create hyper flexion and without the proper instruction can lead to injury.  It is recommended that you seek the proper instruction prior to executing this.

f.         Once the pitcher establishes a balanced rotation, the ball-in-hand hand must separate from mitt and the arms need to form ‘T’ shape with the body.  This is called the cocked position. 

g.       Once in the cocked position, the lead leg (left leg for right handers) must “swing” open.  Remember, the pitcher is still in the power position with the left knee bent up. 

i.         I chose the word “swing” because the purpose of swinging the lead leg while still bent allows the hips to rotate more freely.  Therefore you are “opening the door” for the body to come through freely.  This places less tension in the arm.

h.       At the same time you are swinging the lead leg open, the pitcher must allow his upper body to follow while leading the arms towards the target.

i.         It is critical that the elbows do not drop below the shoulders and the pitcher does not swing his front side open.  If this happens, it will create many different problems.

ii.        The glove hand should not drop at all.  When the pitcher has pitched the ball and has followed through, his glove should be at his chest.

i.         Prior to the front foot plant, the pitcher must drive off the rubber with his power leg (right leg for right handers).  In order to obtain maximum velocity, the pitcher must be explosive off the rubber. 

i.         There is difference between pushing off the rubber and driving off the rubber.  Pushing off is not necessary an explosive action.  A pitcher has the ability push even when his body is out of synch. 

j.         At the same exact time the pitcher drives off the rubber, the pitch must now deliver the pitch.

i.         In order for the pitch to be effective, the pitcher must have the ability to deliver the pitch at the proper release point and with the proper rotation on the ball.

2.       THE STRETCH

a.        Like the wind-up, the pitcher must be relaxed and comfortable.  However in the stretch position he will have his back to first base.  The pitcher’s base is similar to that of the wind-up.

i.          His feet should be no wider than 6” than his shoulder width with legs bent. 

b.       When receiving the sign from the catcher, the pitcher should have the ball in his pitching arm while “standing” in a relaxed position with 75% of the body weight on the power leg (right leg for right handers) and the pitcher on the balls of his feet.

i.         I am not in favor of having pitchers leaning with their chest over the knee and looking in to get the sign.  This position is a disadvantage to the pitcher.  This position takes away a quick snap throw to any base.  More importantly, if the pitcher does attempt to from this position to a base, this position adds more stress to the shoulder and arm.

c.        Upon receiving the sign, the pitcher will then motion and place him-self into the “set” position.

i.         Once in the “set” position, the pitcher’s mitt and pitching arm should not be lower than his chest.

ii.        At this point, 100% of the pitcher’s body weight should be on the power leg with leg bent down to the pitcher’s power position.  Pitcher must be on the balls of his foot.

d.       Pitching the ball – the pitcher needs go into the cocked position (pitching arm loads straight back and lead arm goes straight out).  Again, it is critical not to allow the elbows drop below the shoulders.

I.        The slide step – The slide step should be used when there is a base stealing threat(s) on base.  The pitcher (remember all the body weight is on the power leg) quickly “slides” his lead leg toward the target and drives off the rubber while pitching the ball.

II.     The power stride – The power stride should only be used when there is not a base stealing threat(s) on base.  The pitcher (remember all the body weight is on the power leg) brings his lead leg up with knee bent to waist then swings his lead leg open and drives off the rubber while pitching the ball.

These points I have presented herein do not encompass 100% of pitching mechanics, however, they are important points to know.  There are things that must be incorporated with the points in order for them to be effective, i.e. balance, grip, wrist action, posture, etc.  For the pitcher to reach maximum velocity, he must maintain synchronization throughout his motion.  Please BEWARE of changing or allow anyone to change the arm angle in which the pitch is delivered from.  A pitcher’s natural arm angle should NEVER be altered.  Changing a pitcher’s natural arm angle will most definitely lead to an arm injury. 

It is important to receive proper and complete instruction and training to achieve maximum potential.