Pitching workouts: Should baseball pitchers bench press?

Lifting does not make you a better baseball pitcher. It makes you a better athlete. Then you have to take that extra athleticism and apply it to the skill of pitching. So should baseball pitchers perform lifts such as the bench press? Find out here.

Sidearm pitching mechanics: What scouts look for?

Click the picture above to see an animated version of Chad Bradford's sidearm pitching mechanics in a pop-up window.

Quick, name as many sidearm pitchers in the big leagues as you can....

How many did you come up with?

Probably not more than a dozen. There's good reason for that: There aren't many sidearm pitchers in the big leagues.

Sidearm pitching places an incredible amount of strain on the throwing shoulder and elbow. And sidearmers tend to have flat and ineffective off-speed pitches.

Are there exceptions? You bet. But most of the sidearm pitchers you see in the big leagues today didn't start out throwing that way. In fact, most modern sidearm pitchers got to the big leagues throwing over the top.

That's because most professional scouts and college coaches usually pass on sidearm pitchers. The risk of injury is too great, and no scout or coach wants to select a pitcher who throws with a high risk of injury. It makes them look bad if their player recommendations wind up on the disabled list.

Instead, most pro scouts and college coaches look for pitchers who throw with quality overhand pitching mechanics -- mechanics that'll hold up throughout a long baseball season.

Using good overhand pitching mechanics will give you a better shot at making it to college and pro ball than throwing sidearm. I'd make the switch to overhand mechanics as soon as possible if it was my kid throwing sidearm.

How to use pitching video to improve performance

Pitching video analysis is important. That's because it enables you to slow things down and dissect your pitching delivery from start to finish. Most pitching faults are so subtle that even trained pitching coaches and parents cannot pick up on them.

The Chicago Cubs tape every pitch their pitchers make -- from practice bullpens to games. That may be unnecessary at the lower levels of the game. But videotaping a few times a month is necessary to really improve your mechanics.

I recommend that you start doing it, if you haven't already.

Coaches and parents: You may find it highly beneficial to create a list of about three or four "mechanical checkpoints" (criteria or cues) that you can look for in your pitcher's/son's pitching delivery.

Then, when you're going over the video after the throwing session, let the pitcher tell you what he's doing right and wrong — it'll help him better understand the movements he's making on the mound.

Then make the pitcher responsible for checking these checkpoints off as he views the video of himself pitching -- again, as a means to get your baseball pitcher to understand proper function and execution of pitching mechanics.

Finally, if you're a coach, keep a videotape for each player. The analysis will serve as an excellent visual record of improvement. It's good motivation, too!

Pitching workouts: Strength and conditioning tips for baseball pitchers

One of the big misconceptions in baseball is that playing the game keeps you in shape to pitch. I wish that was true. It's not.

Just playing the game of baseball is a poor way to develop and maintain pitching fitness. It does not keep you "in shape" for baseball. That has to happen in practice and in the weight room in-season and during the off-season.

In the Chicago Cubs organization, where I played professionally for three years, we strength trained during the off-season and in-season. The off-season is used to develop strength. In-season strength training is for maintaining it.

We hit our core (abdominal and lower-back muscles). We trained our legs by running short sprints and performing various squats, lunges, step-ups, etc. We strengthened our shoulders performing tubing and light dumbbell exercises. We performed agility drills and plyometric bounding and jumping. We stretched (after workouts as well as before workouts).

During the season, make it a point to get your throwing done first. That's the most important part of pitching: throwing a baseball.

Then maintain your strength in-season a few times a week by doing some pitcher-specific training. It'll help you remain strong and healthy.

Here's a closer look at some pitching-specific exercises you can do to become a stronger pitcher -- from Jobes and elastic tubing exercises, for the development of the rotator cuff, to Swiss ball core stabilization, for a powerful trunk and lower back. This article includes pictures and four (4) pitching videos of workouts.

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Why your shouldn't throw both a curveball and a slider

A common misconception in baseball is that the more pitches you have, the better you'll be as a pitcher.

Not true.

It's better to have two good pitches than it is to have five mediocre pitches.

Most big league pitchers do not throw a curve ball and slider because it’s difficult, even for pros, to keep the integrity of the pitches without them becoming a "slurve." (A slurve is a combination of the two pitches that doesn’t exactly "dart" like a true slider or "drop" like a true curveball -- making it, usually, easy to hit.)

Don’t spread your baseball pitch mastery too thin by working on a curve ball and slider. As you advance to college and professional baseball, it's unlikely you'll throw both. And even if you're throwing a curve ball and slider out of college, your first pro pitching coach will have you focus on just one of them, whichever is the better pitch.

That's why I encourage younger pitchers to select and develop just one two-plane pitch to master (the curve or slider), and spend the rest of the time getting that change-up down.

This way, you'll have a complete arsenal of "looks" to unbalance the hitter: a fastball, a change-up, and a two-plane pitch.

So which one are you going to focus on: the curve ball or slider?

Pitching video: What can you learn from Nolan Ryan?

You can learn a lot about pitching from watching big leaguers. If I had to pick one big league pitcher to emulate on the mound for his mentality, pitching mechanics, and pitch selection, I'd go with Nolan Ryan. What about you?

Here's video footage of Nolan Ryan pitching a no-hitter for the Texas Rangers. Check out his pitching mechanics. Check out his curveball. From a mechanical standpoint, his fastball and curveball looked exactly the same. That's one of the reasons why he was so good. Enjoy.

How to throw a great changeup

Deception, as you probably know, is the key to throwing an effective changeup. A changeup must look like a fastball, but come in slower -- and lower -- in the strike zone.

One way to take speed off of a changeup is to shorten your stride slightly (I’m talking a few inches here, not feet) and collapse on your back leg (again, slightly).

When I say "collapse on your back side," I’m talking about reducing the back-side leg-action associated with your follow through.

For instance, when you throw a fastball, your back-side kick is generally at its highest point. That's because it helps the arm and body decelerate.

But when you throw a changeup, that back leg kick shouldn't be as high. Because the variation is so slight, you really need a video camera to view it.

I recommend that you videotape your pitching motion from the right side and left side during practice sessions. This way, when the practice session is completed, you can see if your changeup mechanics working. Are you slowing down your delivery? When you're throwing your changeup, do your mechanics look the same as your fastball mechanics? How's your tempo?

The key to an effective changeup is deception. If the hitter you're facing notices differences in your mechanics pitch to pitch, he may be able to recognize it and make the necessary adjustment. Your changeup delivery needs to remain the same as the fastball -- and video can help you.

Another key in taking some speed off of a pitch is all about how you grip the pitch – and from the slight, natural pronation (turning your hand inward) that takes place when the pitch is thrown.

Grip the changeup deep in the base of the fingers and turn it over and inward a bit on the release. That deep grip will cause friction between your hand and the baseball. The more friction, the less speed, which is good.

How cold is too cold to practice pitching outside?

Damn, it's cold outside. So how cold is too cold to practice pitching outside?

My cutoff point is 25 to 30 degrees F. Any colder, and I feel it becomes too difficult for pitchers to keep their muscles warm in the practice setting, which increases risk of injury.

If you're a coach and you're dealing with cold weather this time of year, let your pitchers wear jackets in practice, especially if they're going to be standing around a lot.  But when your pitchers start throwing, have them take the jackets off.

Also, make sure your kids warm up properly -- with a jog and a good dynamic stretch -- before doing any throwing outside in cold temperatures. Build up a sweat before throwing -- and keep it up throughout the workout. That's the rule when throwing outside in the cold.

Lastly, encourage your pitchers to wear gloves and a wool cap to keep warm, when standing around. But, again, take them off when pitching -- because you can't pitch with them in a game.

How to set pitching goals – and accomplish them

In 2007, I want to ____________________.

What would you write in this blank space?

One of the best ways to accomplish your baseball dreams is to set goals. Think about it for a minute: Think about some of the things you'd like to accomplish on the pitcher's mound in 2007.

Then, once you've come up with a list, write them down on a piece of paper. Tape that piece of paper next to your bed (or if you're an older high school student who drives, tape it to the dashboard of your car). Put those goals in a spot that you'll see on a regular basis.

Visualizing your pitching goals is one way to accomplish them -- and all successful pitchers do it.

In my pitching  book, The Complete Pitcher's Ultimate Guide to Advanced Pitching Philosophies, I talk about how to set goals, and I give you 10 pitching objectives to study.

You can get it here.

But you don't have to order my book to get started in accomplishing your goals for 2007. Here are seven simple tips to have a productive baseball season:

1. Set a clear precise goal

Start with one thing that you want to achieve. Whatever the goal, make it specific and put it in writing. For example, "throw first pitch strikes to hitters," or "put hitters away when you have two strikes on them."

2. Set a realistic time frame

There are no unrealistic goals, just unrealistic time frames. For example, if you want to throw harder, it simply won't happen overnight. Instead, if you dedicate yourself to following a quality training routine, such as that found in The TUFFCUFF Strength and Conditioning Manual for Baseball Pitchers, you can expect to see the results you desire.

3. Break down long-term goals into short-term goals

Arrange long term goals into short term goals: daily, weekly, monthly, and yearly. What can you do today, right now, to start getting better at pitching?

4. Measure progress

Make corrections as needed. Note progress, and write it all down so you can reference it in the future. This way you can see what made you successful or unsuccessful and can make adjustments accordingly. Check out my TUFFCUFF Training Monitor for more information. It's in the manual.

5. Create motivation

"Desire" what it will mean for you to accomplish the goal.

6. Mental picturing

See yourself attaining the goal using all senses: touch, sight, hear, taste, and smell. Bring the visualized experience to life!

For example, picture yourself making the perfect pitch in the last inning of a close game with runners on base, threatening to score. Hear the crowd roar, smell the hot dog stand, see nothing but your catcher's glove, etc.

7. Believe in yourself

Maintain a positive attitude and never, ever give up!

Fill in the blank:

In 2007, I'm going to ____________________, because I've prepared to the best of my ability.

That's how winners are made! And that's how to become a complete pitcher.

How to long toss correctly

One of the best ways to maintain arm strength for pitching is to throw. That's why Barry Zito long tosses before games. It enables him to keep his arm loose.

Here's some footage of Barry Zito long tossing before a game. Notice that he takes a crop hop with each throw. This helps get his hips involved as he releases the baseball.

You should take a crow hop, too, when you long toss. A nice easy shuffle will do. The key is closing off your hips and then rotating them as you step and release the baseball.

Do you crow hop like Barry Zito in this video?

Looking for more information about long tossing for pitching? For a complete article on long tossing, click here, or get my latest book, The TUFFCUFF Strength and Conditioning Manual for Baseball Pitchers.

This 188-page guide to pitching workouts contains more than 509 pictures and has specific off-season and in-season long-toss throwing charts for you to follow, so you can safely and easily prepare to pitch any time of year.