Definitions of Scientific Terms

1. Phalanges- bones that form the fingers and toes.

2. Abduction- is a movement which brings a part of the anatomy away from the body.

3. Muscle endurance- the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

4. Pronation- the act of assuming the prone position, or the state of being prone. Applied to the hand, the act of turning the palm backward or downward, performed by medial rotation of the forearm

5. Flexion- a movement allowed by certain joints of the skeleton that decreases the angle between two adjoining bones, such as bending the elbow, which decreases the angle between the humerus and the ulna.

 6. Calcaneus - Heel of the foot

7. Cranium - The head

8. Acromial - The shoulder
9. Phalanges - The fingers
10. Oculus - The eyes
11. Manus - The hands

12. Lateral- situated on, directed toward, or coming from the side.

13. Diagonal plane- Upper limbs at shoulder joints; Overhand skills; EX. Baseball Pitch 

14. Lateral rotation- external rotation away from the midline of the body of the arm or leg in the transverse plane.

15. Plantar Flexion- is a sagittal plane movement in which it is an extension movement of the ankle that results in the foot/toes moving away from the body. 

16. Center of Gravity- point around which body weight is equally balanced no matter how the body is positioned.  

17. Anterior- situated before or at the front of; fore

18. Posterior- Further back in position; of or nearer the rear or hind end.

19. Inferior- away from the head. 

20. Superior- towards the head

 

Drill 3: Back-toss

The purpose of this drill is to make sure you are bringing the ball straight back.  As a pitcher, you are suppose to show the ball to the shortstop.  In this drill you go through your basic mechanics, but you release the ball behind you to your partner who is standing or crouching.  You release the ball as your arm is on the way back up. Your partner is only suppose to be a short distance away, as the ball isn't suppose to go far.

This drill benefits pitchers by making their mechanics better. It also teaches you to bring the ball down then back up, unlike other positions where you bring the arm straight back towards your ear. This teaches you to bring the ball straight back behind you. 

Drill 2: Long toss

1. Warm up by playing light catch (to get your arm loose)
2. Throw at 60 feet for 4 minutes
3. Throw at 90 feet for 3 minutes
4. Throw at 130 feet for 2 minutes
5. Throw at 160 to 180 feet for 2 minutes
This is how the long toss program should look, but for the video i just did 5 throws at each distance.
Try to throw with a limited arc on the baseball, and use proper throwing mechanics by taking a small crow hop with each throw.

This drill works on arm strength by throwing to farther distances.  In the beginning you may not be able to reach and will have to bounce your throws.  Over time your throw will have less of an arc and will reach your partner.  It also works on endurance.  By throwing for 10-12 minutes straight, your arm will get tired.  As you continue the program, over time you won't feel as tired.  This has to do with muscular endurance, as your muscles work and work until they have nothing left.

Drill 1: Balance Drill

1.  Start in stretch position with your hands together and hold them chest high.

2.  Slightly lift left leg, flexing (bending) at the knee

3.  Lower leg to about standing position without touching the ground

4.  Lift left leg, higher than the first time

5.  Repeat step three

6.  Once again lift left leg this time to a 90 degree angle flex at the knee

7.  Complete throwing motion as explained in previous posts. 


This drill will improve a pitcher's balance when striding towards the plate.  This drill targets a pitcher's legs, primarily the thigh muscle.  It is used to improve the leg movement and form in your pitching motion.  By correctly performing this drill repetitively your pitching motion will become more fluent.  Make sure to perform this drill slowly.

Novice Video

Expert Video

Step 1: The Set

Grip the ball in your manus (hand) in a four seam grip, as demonstrated in the previous video.  This is done by placing your dominant hand pointer and middle phalanges (fingers) on the seams of the ball. Stand with your feet shoulder width apart and bring your hands together about chest high, standing laterally (sideways-not facing target). Have your cranium (head) facing toward your glove-hand acromial (shoulder), with your oculus (eyes) on the catcher's mitt (target).