How to improve your "mental" pitching mechanics

This article was written by longtime The Complete Pitcher Inc. contributor Coach Joe Hernandez, whose 14-year-old son, Joseph, was nominated as "All Star Pitcher" by the National Pitching Association here.

You find yourself training hard, yet despite all your physical efforts, when it comes crunch time you don't seem to be able to put it all together. More often than not the problem is not with your physical training but with your lack of mental training.  Yes, the physical aspects of pitching mechanics are important, and you need to work on it every day, but you cannot do so at the expense of neglecting your mental mechanics.  Everyday we hear more and more about the need to develop mental mechanics in all sports, and for a young pitcher this is of outmost importance.  One cannot be a successful pitcher without developing the mental preparation that is as important as the physical training.  We need to make sure that coaches, parents and pitchers at the youth level recognize this.

Pitching is more than just physically getting game ready.   The physical aspects of preparing for the game are important (warming-up, stretching, throwing a bullpen, etc), but to succeed as a pitcher, you have to prepare beyond this. It is equally important to get mentally prepared. You need to know what's working and not working for you in terms of pitches, who will you be facing; who among your opponents have you faced and how did you pitch to them before, how are you feeling, etc. If you are physically and mentally well prepared, then you will be in a position to give it your best and have a game that you will enjoy pitching along with your teammates.

Pitching, like all sports endeavor, requires good mental preparation.  If you do not prepare yourself mentally, then you cannot expect a good outing, and eventually you will find pitching a tough endeavor.  Mediocre pitchers do just that, they go on to the mound with no mental preparation and expect to succeed.  At the youth level, many feel that asking a 10, 11, 12 or 13 year old to prepare mentally is asking for too much. 

But why?  Don't these same age kids prepare for exams at school, events in their family life, church, civic responsibilities, etc?  So why do we "handicap" them in terms of teaching them how to prepare mentally for pitching?  The problem is not that these young pitchers cannot handle it or have the necessary tools to develop the skill, it's that too many coaches and parents are not well prepared themselves to teach this all important skill. But part of coaching is to empower young players with the basic elements of sports psychology.  After all, pitching in baseball does require that these young pitchers deal with challenges, game situations, anxiety, pressure, the need to focus and concentrate, etc.  So why are we not giving them the tools needed to understand and succeed on the mound?

I have been coaching for many years and it never ceases to amaze me the lack of mental preparation that too many young pitchers seem to suffer from.  I have seen kids with tremendous physical talents fail miserably on the mound while I have seen less physical talented kids succeed because of their "mental mechanics".  Mental preparation needs to be kept simple but it needs to begin at a very young age if it's going to be inculcated into a young pitcher.

So talk to your young pitchers...during practice, talk about the importance of mental mechanics, self-motivation, how to relieve anxiety and add positive affirmations and self-talk. Pitchers, like all position players should be taught how to think positive and eliminate all negative thinking...how to turn negatives into positives and use positive affirmations.  In short, young pitchers need to become aware how they can control their own thinking and use it to their advantage.

For example, a pitcher gets behind on the count...he starts to feel anxious which leads to being tense, which is not conducive to throwing effective pitches...he needs to understand what is taking place with his body and how to control it.  He can walk off the mound, turn his back towards the hitter, look at some point in the distance and focus while taking a nice slow deep breath and say to himself, " I will get this hitter out, I have done it before and will do it again."  This kind of thinking and self talk will help to relax and remove the mental fatigue that will build-up if left unchecked.  If he doesn't, or if he starts to think in negative terms, such as "man I can't get a strike over...this guy can hit, he hit me last time..." then he will get more anxious, lose his "cool" and then his thinking becomes a self-fulfilling prophecy.  He will then become even more anxious, which leads to more tension and that won't allow his muscles to be relaxed and work in a sequential fashion to deliver the kinetic energy that is required to be both efficient and effective.  But if a young pitcher is taught to think always in positive terms then he will have a much better chance to succeed even when he doesn't succeed!

Think about your mental game

• What mental preparation should I be doing?
• What is my game plan?
• How do I prepare for each individual hitter I   face?
• How do I deal with pressure, anxiety, tough   game situations?
• How can I improve my mental mechanics while   improving my focus and concentration?

The next time you are pitching and having a tough game, try to remember where were your thoughts...think carefully and see if you were thinking negatively...if so, ask yourself what was your outlook before the game, during the game and after the game?  You need to pay close attention to all your thoughts.  Try to do the exact opposite on your next game...or if you have had a game where everything was going smoothly, compare it to one where things went badly.  I bet that the thought process was quite different, with more positive thoughts taking place when you pitched well.  This is where you need to be...after you practice for awhile of being in-tune to your thoughts, you will grow in confidence and begin to realize how effective and efficient it is to have a mental game.  The good news is that you need not buy any equipment...inside of you there is all there needs to be to enjoy the success of positive thinking.  Be aware, that this type of outlook has to permeate all aspects of your life for it to be truly effective.  You can't just do it when you are pitching and in all other areas of your life be negative...this will not work.  It needs to become a way of life, a philosophy if you will...then, and only then, can you be the best that you can be as a pitcher and as a young man.  Only then will you strengthen your tenacity in all aspects of your life.

Keep it simple, but as you grow and mature, you mental game will become more sophisticated and your mental mechanics will then be in sync with your physical mechanics, allowing you to be in the "zone"...only then can you truly understand what Yogi Berra meant when he said, " 90 percent of the game is half mental".

Visual aids: Pitching techniques of big leaguers

Correct throwing technique is essential for pitchers. It directly affects good control, maximum speed, and reduced arm injuries.

Here are some pointers and pitching clips that illustrate quality technique. Think about these principles this off-season as you work on your own mechanics. The off-season is the best time to do it. I hope you'll take your training seriously.

• Approach

The pitcher should start on the far throwing-hand side of the rubber, unless the stride hole is too far away from where he strides, so he should move slightly towards the center to get a firm base to land on. Start with a controlled step back behind the rubber with the glove-hand-side leg. If the pitcher has trouble getting a feel for rotating around and getting to the first balance point, his step can be taken to the side of the rubber. Next, the pitcher places his back foot in front of and parallel to the rubber. Next, he brings his glove-hand leg up as high as he feels comfortable. Bringing it up too high is not necessarily better. The key indicator is if the pitcher is able to reach a good point of balance.

Big league pitcher Phil Hughes lifts his leg and strides forward properly.

• Leg lift

With the movement of the front leg upward, the pitcher should move all his weight on to his back leg. When the front knee is at it’s apex, the entire body should be comfortably and entirely balanced on the back leg.

Phil Hughes in the cocked position.

• Forward momentum/cocked position

Next, the body begins to fall forward. The first movement is to thrust the hip slightly towards the batter, allowing weight to remain on the back leg as the front leg begins to fall forward in a controlled fashion to the ground. The stride should be about 90-percent of body height, and the stride foot should land and point straight at home plate or closed by no more than 10-15 degrees (as lined up from the heel of the back leg).

At the moment the stride foot lands, it is important to be in the following position:

1. The front elbow raised up to shoulder level and pointing at the target with the forearm vertical to the ground
2. The throwing elbow shoulder height (but no higher) with the palm facing straight back, between the ball and the head, and the ball farther back than the elbow.

To get the proper arm path, the throwing arm remains flexed when the front leg starts downward, and the hand pushes the ball in a smooth circle straight back and up, bringing the elbow up to the cocked position. It is essential that the arm remain bent and flexed throughout this movement, and it must be done in a controlled fashion. Also, the chest should bow out to retain balance. It is important to note that the pointing of the front elbow works in a corollary action with bringing up the throwing hand to a cocked position. If the front elbow is brought up too high, the throwing hand will be too low, and vice versa. Also, if the front elbow is not directly pointing at the target, the throwing hand will be off-line as well.

When this point is reached, notice that the lower body is opened, while the upper body remains closed. This is key to enact the whip action that ensues.

• Brace up

Once you have landed on the stride foot and reached the cocked position, the hips begin rotating and the front leg stops, that is, braces in place. The front arm tucks the elbow down to the front hip, helping the hips to rotate, helping the throwing arm to come around and release the ball. It is here where the throwing elbow leads and the ball is turned from facing backwards to facing forwards, leading to external rotation. The hips should rotate horizontally and all the while, the front leg is braced and not moving. The head should be still and get to a balanced position over the front leg.

Michael Main, a 2007 MLB draft pick, gets excellent back-side knee drive (on left).

• Release/back-side knee drive

The throwing arm should optimally be at a high-three-quarter position at release point for pitchers. That is, not straight over the top, not sidearm, but a notch higher than the midway three-quarter point. The hand should smoothly reach out and gain extension at the final moment of contact before the ball is released. The pitcher should also bend at the waist while rotating the hips. Next, the hand and arm should follow through across the body, going to the outside of the front leg. At the same time, the back knee should pull forward a little, in order to make sure the back hip rotates.

10 power yoga stretches for baseball pitchers

The following article was contributed by  Alyssa Dinowitz, RYT, of www.athletesyoga.com. For pictures of featured poses, go to “pose finder” at www.yogajournal.com.

The word yoga is derived from the Sanskrit word “yuj”, to join or unite. The chief aim of yoga is to join all parts of the self; mind, body and spirit. When physical poses are combined with controlled and deliberate breathing, an athlete can remain sharp, focused and in “the zone”. This happens when the mind is highly focused and the body is relaxed, yet prepared.

Yoga vastly improves flexibility, strength and balance. It is key in preventing injury. “If you don’t bend, you’ll break”.

1. Bound Angle Pose:  Sit on the floor with legs extended in front of you. Draw the soles of the feet together and bring them as close to the groin as possible. Clasp the big toes with your first two fingers, or hold on to the ankles. Keep your sit bones well planted and lengthen the sides of the body and spine. Exhale and gently move the knees toward the floor bringing flexibility to the groin. Inhale and bring the knees up slightly. Repeat for 5-9 breaths.
2. Cat~Cow:  Start in a neutral crawling position, hands shoulder width apart, fingers spread wide. Knees and feet are hip width apart, hips over knees. As you inhale, allow the pelvis to lift, chest tilts upward as you create a gentle U-shaped curve in the back. Gaze up. Exhale as you reverse the movement. Tuck the chin to the chest, scoop the tailbone under. Your spine arches, resembling a cat stretching. Allow the pelvis to initiate the movements as you flow through flexion and extension. Avoid crunching the cervical spine in extension. Focus on fluidity of breath and movement. Cat~Cow loosens the joints of the spine, hip and shoulders.
3. Half Cow Face Pose:  Sit in a comfortable crossed legged position. Inhale and raise your right arm, drop the palm of your hand at the top of your back, or between your shoulder blades. Reach the left arm behind your back. Bend at the elbow, placing the back of the hand on the back. Try to draw the elbow behind the head and work the lower palm as high up the back as possible. Use a strap or belt to bridge any gap between the hands. Inhale, open chest, elbows wide and back. Exhale and feel the tension release between the shoulder blades and chest. Hold for 5-7 breaths, switch sides.
4. Half Lord of the Fishes Twist:  Sit on the floor cross legged. Step the left foot over the right leg, the sole of the foot on the floor outside of the right thigh. The left knee should be pointing upward. Initiate the twist by wrapping your right arm around your left knee and placing the left fingertips on the floor behind you. Inhale as you lift the crown of the head & ribs up, exhale as you turn your belly, chest, shoulders & gaze over the left shoulder. With every exhale, deepen the pose by initiating the twist from the torso, not the neck & head). Continue to inhale & lengthen, exhale & twist. Hold pose for 5-7 breaths. Switch sides and repeat.
5. Warrior One:  Stand with your feet 3-4 feet apart. Turn your right foot toward the front of the room, left foot turned in 45 degrees. The front heel should be in line with the arch of the back foot. Rotate your hips toward the front foot and bend deeply into the front knee, (90 degrees if possible). Keep the front knee directly over the ankle. Lengthen the spine, tuck your tailbone under. Raise the arms overhead, shoulder-width apart, palms facing each other. Shoulder blades down, extend through the inner elbows. Keep the outside edge of the back foot rooted into the floor. Hold for 5-10 breaths, switch sides.
6. Triangle Pose:  Stand with your feet 3-4 feet apart. Turn your right foot toward the front of the room, left foot turned in 45 degrees. Engage the thighs, maintain a neutral pelvis. Lift the ribs away from the hips allow the arms to form a T shape, shoulder blades against your back. Allow the hips to hinge as right hand lowers to right leg, (a block or floor), keeping chest open and sides of torso extended and lengthened. Maintain alignment of torso over legs, avoid locking the front knee. Broaden your chest and gaze up toward your left hand. Triangle strengthens legs and torso, lengthens hamstrings and opens the hips. Breathe evenly for 5-10 deep breaths. Switch sides and repeat.
7. Pigeon Pose:  Start on all fours, bring your right knee forward until it touches your right wrist.  Place the outside edge of the right leg onto the floor, bending at the knee. Left leg extends straight back. Place the top of the left knee and foot directly into the floor. Keep the torso upright. Draw the tailbone down; lengthen the sides of the body. Shoulder blades soften, lift and expand your chest. Support yourself with your hands, fingertips or two blocks. Draw the right heel closer to the groin to lessen the stretch, away from the body to deepen. Gently move the left hip bone toward the floor. Hold for 7-10 breaths, switch sides.
8. Seated Forward Bend:  Sit with your legs extended out in front of you, sit bones well planted, back of the legs pressing into the floor. Inhale and raise your arms overhead, hinge from the hips. Extend the spine and draw forward from the chest, exhale and fold. Pelvis extends. Engage the quads to lengthen the hamstrings. Move forward gently as you deepen the forward bend with an exhale. Keep the shoulders down as you maintain a lift in the spine, avoid collapsing in the chest. Inhale and lengthen, exhale and fold deeper. Use a strap or belt if needed around the balls of the feet. Hold for 7-10 breaths.
9. Head to Knee Pose:  Sit with your legs extended in front of you, sit bones well planted. Bring the right foot to the inside of the left thigh. Extend the spine and draw forward from the chest. Pelvis extends, quads engage, hamstrings release. Keep turning the torso over the straight leg, shoulders square, spine long. Keep the left leg extended, foot flexed toward the body. Arms extend toward the foot. This will bring flexibility to the hams and low back. Hold 5-7 breaths, switch sides.
10. Reclining Spinal Twist:  Start flat on your back. Bend the right knee and place the foot on the floor. Take the left hand to the outside of the right knee and draw it across your body toward the left. Draw sacrum down and in. Look to the right, keeping the right shoulder blade on the floor. Exhale fully, deepening the twist, opening the chest. Feel any low back tension release. Avoid deep twists if disc problems exist. Hold for 7-10 breaths, switch sides.

Final Relaxation/Corpse Pose:  Lie on your back and begin to relax the body. Close the eyes. Soften the jaw and tongue. Allow the palms of the hands to face up, arms away from the body 10 or so inches. Legs are spread apart about a foot as the feet fall open to the side.

Feel the entire body melt into the floor. The more you surrender, the more you will be supported. Feel any tension leaving the body with every exhale. After about 5 minutes, slowly deepen your breath and begin to bring awareness back to the body. Slowly roll to your right side and pause. With the strength of your arms, push yourself up to a seated position. Allow your head to come up last. Notice how you feel... Relaxed? Focused? Energized? Lastly, thank your body and mind. Be very grateful to yourself for practicing yoga!

*Other suggested poses

• Eagle Arms
• Chair
• Downward Facing Dog
• Crescent Lunge
• Warrior II
• Side Angle

Always consult your coach, physical therapist, or physician before attempting any of these poses. Like any sport, yoga can cause injury if done improperly.