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#MVP | Are You Ready to Pitch?

Never confuse movement with accomplishing anything. Unfortunately this is really evident if you watch the starting pitcher warm up. He grabs a baseball, finds a friend and starts throwing. Main focus is to discuss what happened at school today, whether he likes or dislikes a particular teacher, who he is taking to the prom…Then he walks to the bullpen and starts pitching. The closest many do it throw a couple in front and couple behind the pitching rubber. Maybe instead of calling it “warming up the pitcher,” we should call it what it is, “Getting Ready to Pitch!”

Warm up Correctly – Mentally and Physically

  • Jogging with a purpose [I recommend jog by yourself, getting in the Zone]
    • Start jogging while mentally focusing on the task at hand; Your Mechanics and the Success of all Your Pitches
    • Develop a light sweat [Layer up for cold days and progressively remove each layer as you become loose]

Finding Your Release Point:

“Dry Work” helps you find your Release Point.

  • On FLAT Ground separate your feet at a distance to where you normally land with your front foot.
    • NOTE: Mentally recognize you have your front foot on the ground BEFORE you explode with your arm.
    • Slightly open your front toes, but closed enough to still feel the rotation of your trunk into the instep of your front landing foot.
  • Without a baseball in your hand, pull your arm back, simulating (actually feel it) staying on top of the baseball.
  • Developing your quick twitch muscles: Whip your arm forward, keeping your front foot in place, and staying LONG.
    • Keep your back foot on the ground as you rotate your mid section.
    • When your arm extends to the furthest point, SNAP your wrist downward.
      • Listen for the “whiffffff,” out in front of your face versus the side of your face.
    • EXAGGERATE your follow through.
      • Try and have your throwing arm end up left of your front knee.
      • Hold your position with your back bent, arm to your side, your glove open towards the batter, and face up with your eyes focused where you are throwing.
    • I recommend about 10 good ones

Introduce the baseball – Fastball and Change:

On Flat Ground about 40 feet from your target [e.g., a catcher, a batting cage net].

  • Same body position as Dry Work drill, but this time with a baseball.
  • Focus on mechanics (release point and snapping of your wrist) throw 10 quality fastballs.
  • Add in your change. Throw 5 quality changes from the same flat ground position.
  • Alternate Fastball and Change:
    • Recognizing a Change is a Fastball with a different Grip.
    • Mentally focus on same arm slot, arm speed and same release point.
    • Again work to get 5 quality pitches.

Add distance 

Move back to about 50 feet, remaining on Flat Ground. Walk slowly in a Karaoke Motion towards the target.

  • Ensure your front foot is on the ground before you start your arm forward.
  • Find your target, look away, begin Karaoke Motion
  • Separate, Snap to Find Your Target, Pause, then Explode
  • Work on a consistent release point
  • Alternate between Fastball and Change
  • Throw 5 quality pitches

Add Distance and Introduce the Curve:

Remain on Flat Ground, move back to 60 feet.

  • Focus has to be a consistent Release Point and Proper Mechanics
  • Find your target [your target is where you want the break to start versus where you want it to end up]
  • Look away, begin Karaoke Motion
  • Separate, Snap your neck to Find Your Target, Pause, then Explode
  • Throw 5 quality curves balls
  • Alternate Fastball and Curve to get 5 quality pitches

Simulated Pre-Game Long Toss – 

  • Start 100 Feet – Lengthening your arm throw 5 Fast Balls on a Line attempting to hit target in the air
  • Move to 80 Feet – Again, lengthening your arm throw 5 Fast Balls on a Line
  • Move to 60 Feet – Again, lengthening your arm throw 5 Fast Balls on a Line
  • Move to 40 Feet – Again, lengthening your arm throw 5 Fast Balls on a Line

Now You Are Ready to Pitch: I find the mound a touchy-feely thing, but if you feel the need keep pitches to a minimum.

  • Spend 10 minutes in the dug out getting ready mentally.
  • Zone out everything around you [e.g., weather, the other team]
  • Zone in on quality mechanics and SUCCESS!

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Al McCormick