Movement 1: Pitching From the Stretch (Right Handed Pitcher)

Black shirt is Novice... Blue shirt is Expert

Beginning Stance Phase
-Back leg (Right leg) should be parallel and pressed up against the mound.  At this time the pitchers neck is turned toward the catcher in the transverse plane and on the longitudinal axis as he looks to the catcher for the sign.  The front leg is extended and the pitchers back and shoulders are relaxed and in a comfortable position.


Cues: Stay Relaxed

Preperation Phase
- Once the pitcher has the sign and the correct grip, they will bring the front leg up the mound towards to rubber. At this time, both legs will be parallel and about shoulder width apart. The elbows are flexed and the hands will be at the belly button, together and inside the glove.


Cues: Relax the shoulders, Find your grip inside the glove

Action Phase
- You begin the motion by flexing the left knee and bringing it up towards the hands and adducted into your abdomen.  At the same time, your hands which are still together and inside the glove, raise up towards the chest.  Your right leg is now fully extended and you begin to push off the rubber and drive down the mound for momentum. Your next step is to seperate your hands.  


Cues: Keep hands together

Throwing Phase
Your throwing hand goes back behind the head and forms a 90 degree angle at the elbow.  Your arm should be adducted above the head and your grip should have the ball facing out towards center field.  Your glove hand should be flexed at the elbow with your glove against your left pectoral muscle and your elbow pointing towards the catcher. You are now fully driving down the mound in a rectilinear motion (Straight line).  Your left leg which was flexed and in the abdomen, is now extending towards the catcher.  There is a planter flexion of the left ankle  in the sagittal plane on the mediolateral axis as it hits the ground.  As the left leg touches the ground, the abdomen is using torque to pull the throwing hand down the mound.  You then release the baseball by whipping your arm accross your body.  Your right leg swings around the body due to force and ends up out in front of your  body.


Cues: Glove elbow is bent and pointing towards catcher, Throwing arm bent at elbow and 90 degrees.

Recovery phase
At this time the ball is thrown and the right leg has rotated around the body.  It is planted in the ground so all you need to do is get into a fielding position so you are ready to field the ball just in case it's hit right back at you.  You make sure both knees flexed and both feet are parallel.  You should be facing the batter with your hands out and your glove on the ground. 


Cues: Get into Fielding Position.

Drill

Leg Lifts

This drill helps pitchers work on their balance, which is very important when pitching.  Without good balance, a pitcher will not throw as hard because their form will be off. This drill will also strengthen the pitchers back leg also known as their "push off" leg since its the leg that drives off the mound. 

 In this drill, the pitcher will set up on the mound as if they are about to pitch from the stretch.  Once they lift their leg, they will hold it at it's highest point for 5-7 seconds then slowly bring it down but without touching the ground.  They will then lift the leg back up again and put it back down two more times.  On their third leg lift, the pitcher will drive down the mound and pitch the ball.