Pitchers Throwing Program

Pitchers Throwing Program

By Geoff Zahn former MLB pitcher

In my many years of teaching and coaching baseball, mainly pitchers, I have been asked by young players and dads, ‘ What should a player or pitcher do to get his arm in shape for the season or to begin throwing off the mound?’.  While at the University of Michigan I developed a five week progressive throwing program to strengthen arms to get pitchers ready to start throwing off the mound and to get regular players ready for the rigors of everyday practice and a 5 to 6 games a week schedule.  Obviously this program is meant for players from age 18 on up but I believe it is applicable to high school players as well.  Younger players should modify the distance according to their age and should also shorten the time that they throw accordingly.
This program is an adaptation of the "Progressive Shoulder Throwing Program" authored by the Kerlan -Jobe Orthopaedic Clinic, which is used to rehabilitate injured throwing arms.  This program is not meant as a rehab program but a program to get an uninjured throwing arm into shape to withstand the rigors of the season.  It is meant for pitchers and regular players alike.  It covers a period of 5 weeks.  If you have had trouble with your arm or you are coming off of an injury you should follow the advice of your doctor for a more extensive  and lengthy program.
If you are having trouble with your arm, It is important to use heat prior to stretching.  Heat increases circulation and activates some of the natural lubricants of the body.  Perform stretching exercises after applying the heat modality and then proceed with the throwing program.  Use ice after throwing to reduce cellular damage and decrease the inflammatory response to micro trauma.  
Ideally, you should schedule your throwing program and a strengthening program on alternate days.  If you are going to do both on the same day always make sure you do your throwing program before your strengthening program.  DO NOT, UNDER ANY CIRCUMSTANCES ACCELERATE THIS PROGRAM.  For instance, if you have given yourself exactly 5 weeks to complete this program before the first day of practice and for some reason you miss a week, do not try to make up the throwing by just skipping a phase of the program.  Your arm will not take it and you will stand a good chance of injuring yourself.
If at any time during this program you have any problems or have any pain or discomfort you should stop and allow your arm to recover or  if it doesn’t recover see a doctor.
A chart is provided at the end of this program for you to record your results.
Prior to starting this program you should be able to play catch at a distance of 40-50 feet for 20 minutes 3 times a week.
The pitcher's throwing program
STEP 1: Play catch at a distance of 60 feet throwing half speed for 20-25  minutes per session, 3 times a week for one week.
STEP 2: Perform long easy throws of 150-200 feet getting the ball barely back to your partner on 5-6 bounces.  This is to be performed for 20-25 minutes per session on two consecutive days, (Monday and Tuesday).  Then rest the arm for 1 day.  Repeat the sequence one time for the next two days, (Thursday and Friday).  Then rest the arm for 2 days.
STEP 3: Perform long easy throws from 200-250 feet with the ball barely getting back to your partner on numerous bounces.  This is to be performed for 20-25 minutes per session on two consecutive days, (Monday and Tuesday).  Then rest the arm for one day.  Repeat the sequence one time for the next two days, Thursday and Friday).  Then rest the arm for two days.
STEP 4: Execute stronger throws from 150-200 feet getting the ball back to your partner on one to two bounces.  This should be performed approximately 30-35 minutes per session on two consecutive days, (Monday and Tuesday).  Rest the arm for one day.  Repeat the same routine for the next two days, Thursday and Friday). Then rest the arm for two days.
STEP 5: Perform short, crisp throws from a distance of 120 feet with  a relatively straight trajectory hitting your partner in the chest.  These throws should be performed for 30 minutes on two consecutive days, (Monday and Tuesday).  Rest the arm for one day.  Repeat the sequence one time for the next two days, (Thursday and Friday).   Then rest the arm for the next two days.
As a result of this program your arm should be ready to start practice and if you are a pitcher you will be ready to start throwing off the mound.
Geoff Zahn, of the Master Pitching Institute, pitched 12 years in the major leagues. He also is a former head baseball coach at the University of Michigan.

Pitching Tip

Pitching Tip

Here's another baseball pitching tip...

Throw inside in order to control the outside part of the plate.

Make sure you can pitch to the outside part of the plate,
but don't live out there.

Make sure you can make that pitch away because it will
often put you ahead in the count - early in the count.

When we talk about pitching ahead in the count, the
difference in batting averages on hitters with one
strike or one ball is tremendous.

That difference is close to .100 points in a lot of
situations.

You must to be able to make that pitch to the outside
part of the plate.

In most cases, your first pitch is going to be away
for a first pitch strike.

When you are working on the sidelines or getting ready for
the game, that pitch has to be in your back pocket
when you go to the mound - every time you go to
the mound.

Coach Bob Harris

Former Recommending Scout

Cincinnati Reds

Pitcher's Check List

Pitcher’s Check List

STANCE:

1.     Start with heels on rubber at 45 degree angle

2.     Keep your head over your belly button

3.     Take a short Rocker Step at a 45 degree angle

4.     Place pivot foot parallel to the rubber

BALANCE POSITION:

5.     Lift stride leg (front leg) to Balance Position (do not swing leg)

6.     Point rear pocket nearest the hitter toward the catcher

7.     Hands come out of glove with thumbs of both hands facing down

8.     Fingers stay on top of ball

9.     Ball should face in the direction of short stop

POWER POSITION:

10. Weight stays back  as your hips lead your stride

11. Stride leg goes down before it goes out and toward the plate to prevent rushing

12. Hand stays behind the ball as arm comes forward

13. Elbow forms an “L”  and stays above your shoulder

14. Drive lead or front shoulder toward target

15. Stride foot lands open – pointed toward Right handed hitter’s batter’s box (RH)

16. Shoulders stay closed until foot strike

FOLLOW THROUGH:

17. Follow through with a high leg kick

18. Curl glove arm and allow chest to meet  glove

Bob Harris

Former Recommending Scout Cincinnati Reds

Yadier Molina Text Book Block

Homer Bailey Pitching Mechanics No Hitter Slow Motion Analysis Instructi...

Clayton Kershaw-Pitching Mechanics

Pitching Tips

Pitching Tips

CHECKPOINTS FOR THE Throwing Arm COCKED POSITION.

 Arguably the most important mechanical position in pitching is what Bill Thurston, Collegiate Coach and former Major League Scout,  refers to as the 'cocked position.' It also has been called the 'power position' and the 'high cocked position'. This is the position of the body immediately after the lead foot plants. The act of throwing occurs from this platform. Pitching mechanics are all about getting to this position. Everything a pitcher does up to that instant is in preparation to get into the correct cocked position.  To drill this position, place each pitcher in a stationary cocked position. Go through this checklist and explain to them item by item.

LOWER BODY

1. Stride- aligned to the plate on a straight line.
2. Foot position- flat-footed and stable, toes pointed at the right hand batter's box. (Closed 5-10º)
3. Stride leg- knee flexed at approximately a 135º angle.
4. Pivot foot- begins to roll over as it leaves the rubber.

Upper Body

1. Head is the top center of a triangle between the feet.  (over belly button)
2. Lead elbow, front shoulder, back shoulder and pitching hand aligned directly to the plate.
3. Lead elbow, front shoulder, back shoulders and throwing elbow level to the ground.
4. Head, eyes, shoulders and hip line are level.
5. Lead arm- lead with the front elbow or glove directly toward home plate, shoulder high: stay aligned to the plate. (The lead arm action is unique to each pitcher, but it is essential for him to keep it closed. Bill Thurston feels that leading with the elbow serves two purposes: it is the best way to keep the front shoulder closed and the elbow provides a 'gun sight' for the pitcher.)

 Throwing Arm and Hand at Stride Foot Plant

1. Hand high in the cocked position; hand slightly higher than the head.
2. Palm of hand faces the shortstop (RHP). Fingers on top of the ball and wrist slightly extended back.
3. Elbow shoulder high.
4. The throwing hand should be outside the angle created by the forearm and elbow. This prevents early external rotation of the shoulder.
5. Forearm at a 90º or beyond from the upper arm.
6. Firm grip with a loose wrist and forearm.