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.