Holbrook Little League Baseball and Softball

Holbrook Little League Baseball and Softball

BASEBALL PITCHING DRILLS- Pitching Warm Up Routine for Repeatable Mechanics
A brief long toss should occur prior to beginning these steps, 5 minutes or approx. 2 dozen throws at a gradually increasing distance. Wrist and 4 seam feel drill (about 10 feet apart)
Throwing Warm up

Step 1 – 2 Knee Throwing Drill
Knee Throwing Drill

Step 2 – Single Knee Throwing Drill

Purpose:
Isolate the lower body to focus on developing proper arm action.

Setup:
Pitchers pair up and kneel on their posting leg (right knee for right-handers, left knee for left handers).

How to perform drill:
Players get on one knee about 20 to 25 feet from each other. The pitcher with the ball will rotate his shoulder toward his
throwing partner, bring his arm back with his hand on top of the baseball, use a good circular arm motion, and throw the
ball, making sure the pitcher bends his elbow and finishes throwing elbow past the opposite knee.

Step 3 – Standing Stride Length Follow Through- This step can be done from the mound with the catcher about 5 feet in front of the plate instead of off the tee as shown in this video.

Step 4 Balance Point
From the mound, catcher is in front of the plate. Pause at balance point to confirm correct leg lift height
Balance Point

Step 5 – Full distance delivery and mechanics

Each step should consist of 10 pitches, (5) 2 seam fastballs and (5) 4 seam fastballs. 2 seam fastballs are thrown to the
pitchers arm side of home plate, while 4 seam are thrown to pitchers glove side of home plate. Have the catcher move
the target and keep track of each step.

Cool Down & Warm Up
Weighted tennis can or glove with a ball in it Perform these exercises prior to throwing and post throwing

Exercise 1a & 1b – Rotator Cuff rotation clockwise and counter clockwise

Description – bending at the waist with knees slightly bent, use weight to rotate arm in a clockwise direction for 10 reps,
followed by counterclockwise rotation for 10 reps
Exercise 2 – Scapula & Pectoral stretch

Description – bending at the waist with knees slightly bent, arm loosely hanging straight down with weight, extend arm
to the side slowly then return to start position for 10 repetitions

Exercise 3 – Shoulder Flexion

Description – bending at the waist with knees slightly bent, arm loosely hanging straight down with weight, extend arm
in front until bicep aligns approximately with ear for 10 repetitions

Exercise 4- Scapular Outward & Inward rotation
Description – standing position with throwing arm in an L shape holding weight, rotate arm forward at the shoulder
slowly, then return to starting position for 10 repetitions

Exercise 5- Tricep Extension

Description – standing position with throwing arm in holding weight behind head, extend arm slowly upwards until
straight, then return to starting position for 10 repetitions.

Exercise 6 – Standing Stride Length Follow Through (Step 3 in Pitching warmup) with weight