Arlington, Virginia
Pitching Mechanics*


Pitchers should jog, then stretch arms and legs before pitching if not already warmed up. To grip the ball for a standard four-seam fastball, hold the ball with two fingers and the thumb across the horseshoe shape created by two of the wider seams. Keep the wrist loose and the ball out on your fingertips. At the release, let the ball roll off of your two fingers with backspin (like a basketball). Important: let a coach know if any part of your arm is sore. Experts recommend that young pitchers not throw curves, which can damage developing arms. And an expert survey suggests that pitchers age 11-12 throw no more than about 70 pitches in a game; about 50 maximum for 8-10 year olds. Four days rest is recommended after pitching the maximum number of pitches.

The key pitching steps (written for a right-handed pitcher):
- Start with both feet over the pitching rubber and toes pointed slightly up the third baseline. Have the ball in your right hand with proper grip and hand in glove. The first motion is to take a deep breath and exhale to relax your upper torso.
- Step back six inches or so with left foot, 45 degrees from the pitching rubber, and transfer weight onto left foot, so right foot can pivot easily.
- Pivot right foot so it's in front and parallel with the rubber, just touching the edge.
- Lift up left leg to the load position by raising left knee above your waist and over the other knee to show hitter your left hip, and curl left shoulder in about 20%. Toes should be pointed up (so left foot is v-shaped). Acquire target.
- Bend right knee just a bit to permit gravity to pull your body forward straight towards the target, and slowly glide out to the power position.
- In the power position, have your arms extended and up; your elbows and knees should be slightly flexed. Your glove had should be thumbs down, and your fingers on the pitching hand should be top of the ball. Keep your eyes on target.
- Turn right knee in slightly to open hip, then pull your glove hand up to your heart and rotate through the pitching motion with your shoulders diagonal and pitching elbow at ear level. After the release, roll back hip over so back foot lands up by the front foot. Keep your head up and eyes on target.
- Practice the pitching motion without a ball; then practice by throwing up against a fence or tarp; finally, pitch to a strike zone. When pitching, keep a relaxed attitude. Act the same whether throwing a strike, a ball, or giving up a base runner through a fielding error or by a hit. The calmer you remain, the more likely you will focus and pitch better.
*By Casey R. Triggs, Commissioner, Majors I, Arlington Little League, Spring 2003.