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Baseball
STEPS TO SUCCESS

Kenny Thomas
DJ King
 Library of Congress Cataloging-in-Publication Data
Names: Thomas, Kenny, 1955- author. | King, DJ, 1984- author.
Title: Baseball: steps to success / Kenny Thomas, DJ King.
Description: Champaign, IL: Human Kinetics, 2017.
Identifiers: LCCN 2016015819 (print) | LCCN 2016025296 (ebook) | ISBN9781492504573 (print) |
ISBN 9781492541158 (ebook)
Subjects: LCSH: Baseball--Coaching. | Baseball--Training. |
Baseball--Physiological aspects.
Classification: LCC GV875.5.T56 2016 (print) | LCC GV875.5 (ebook) | DDC
796.357--dc23
LC record available at https://lccn.loc.gov/2016015819
ISBN: 978-1-4925-0457-3 (print)
Copyright © 2017 by Human Kinetics, Inc.
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechan-
ical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information
storage and retrieval system, is forbidden without the written permission of the publisher.
The web addresses cited in this text were current as of September 2016, unless otherwise noted.
Acquisitions Editor: Justin Klug
Developmental Editor: Kevin Matz
Managing Editor: Ann C. Gindes
Copyeditor: Bob Replinger
Senior Graphic Designer: Keri Evans
Cover Designer: Keith Blomberg
Photograph (cover): iStock.com/Stefano Tiraboschi
Photographer (interior): Neil Bernstein; Photographs © Human Kinetics
Visual Production Assistant: Joyce Brumfield
Photo Production Manager: Jason Allen
Senior Art Manager: Kelly Hendren
Illustrations: © Human Kinetics
Printer: Walsworth
We thank the City of Aiken, South Carolina, and the University of South Carolina Aiken for assistance in providing the locations for
the photo shoot for this book.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book was manufactured using responsible forestry methods
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics Australia: Human Kinetics
P.O. Box 5076 57A Price Avenue
Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062
800-747-4457 08 8372 0999
e-mail: [email protected] e-mail: [email protected]
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+44 (0) 113 255 5665
e-mail: [email protected] E6435
Baseball
STEPS TO SUCCESS
 Contents
Climbing the Steps
to Baseball Success vi
Acknowledgments viii
The Sport of Baseball ix
Key to Diagrams xv

Step 1 Throwing and Catching 1

Step 2 Fielding 27

Step 3 Pitching 57

Step 4 Catching 78

Step 5 Hitting 96

iv
Step 6 Baserunning 110

Step 7 Playing the Infield 128

Step 8 Playing the Outfield 153

Step 9 Situational Defense 176

Step 10 Situational Offense 198

Glossary 220
About the Authors 223

v
 Climbing the
Steps to Baseball
Success
B
aseball is a sport that requires players to engage continuously in developing
fundamental skills and knowledge of the game. Baseball players of all levels
and ages are constantly practicing the fundamental skills of throwing, catching,
fielding, and hitting. The ability to execute these fundamentals on a consistent basis
helps separate players into different levels. Physical attributes such as body size,
speed, and strength may help determine a proper fit to a specific position, but a base-
ball player can compensate for a lack of size, speed, or strength by developing the
craft of the position chosen.
Each position on a baseball field has specific physical fundamentals and skills that
players must continuously work on, but to develop the craft of a position, players
must also develop their baseball IQ, or knowledge of the game. As a player advances
to higher levels of the sport, the mental aspect of the game becomes more important.
A player’s baseball IQ is reflected in his ability to make on-field decisions. The com-
bination of physical ability and baseball IQ is the general formula for determining
the level of each player.
To define what success is within this sport, note that baseball is a game built on
failure. For instance, if a batter fails to get a hit 7 times out of 10 attempts, he has
statistically been successful. This unique aspect of the sport drives the use of statis-
tical measurements to define success at the professional, collegiate, and high school
levels. Unfortunately, for individual player development (especially for the younger
ages playing the game), statistics do not necessarily define success. For many young
players, development and success in this sport are directly affected by the ability to
handle failure. Those who use failure as a learning tool have the ability to set goals
that will help define their individual success. For most, success in baseball is directly
correlated with consistency, regardless of the level of the player. Consistency can be
developed over time by combining the player’s physical ability, baseball IQ, work
ethic, and ability to use failure as a tool for success.
The 10 steps detailed in Baseball: Steps to Success break down the fundamentals of
individual play and give you drills and techniques that you can use to enhance your
fundamental skill set. You will be shown proper techniques, common mistakes, and
individual drill sets for throwing and receiving, fielding, pitching, catching, hitting,
and baserunning. These fundamentals will be your foundation for developing into a
complete player.

vi
 Climbing the Steps to Baseball Success

In this book, you will learn key components of baseball’s fundamental skills as
well as how to practice them. Every effort has been made to help you understand
why performing skills a specific way is valuable. As you work through each of the
skill elements, follow this sequence to maximize your learning:
1. Study the skill covered in each step, why it is important, and how to perform
it.
2. Observe the photos of demonstrators modeling how to perform the tech-
niques successfully.
3. Read and practice each drill and track your progress in each of the success
checks at the end of the skill element chapters.
4. Have a qualified observer, such as your teacher, coach, or a trained peer,
evaluate your skills after completing each set of drills and compare their
assessment of your skill to your own.
5. Once you have achieved the indicated level of success in each skill element,
you can move on to the next step.
While you may be anxious to move through the steps quickly, be sure to revisit
skill elements to keep your game strong. You can always increase the challenge of
each drill (or reduce it if you are struggling). Keep in mind that specific positions will
require more training in individual skills.
Building on your foundation, the later chapters focus on the specifics of each posi-
tion and the connection of the individual game to the team concept. These chapters
take a closer look at infield play, outfield play, situational defense, and situational
offense, combining physical demands with the proper mental approach. As you
move through each step, you will find ways to develop your physical and mental
game, so you’ll gain the confidence and consistency needed for reaching your goals.

vii
 Acknowledgments
W
e would like to thank the following people and organizations for their help in
making Baseball: Steps to Success possible:

• Phil Disher, Assistant Baseball Coach, University of South Carolina–Aiken

• Hope Beedle, Social Media Director for baseball, University of South
Carolina–Aiken
• David Brinkley, Aiken Baseball Academy, Aiken, South Carolina
• Judy Thomas, wife of Coach Kenny Thomas
• Haleigh Taylor, Aiken, South Carolina
• Citizens Park and the City of Aiken, South Carolina

viii
The Sport
of Baseball
B
aseball is an individual sport played within a team concept. Many of the steps to
developing success in baseball rely heavily on individual development of spe-
cific skills. Unlike any other sport, in which certain individual weaknesses can
be hidden within the nature of the team game being played, individual skill weak-
nesses in baseball can be highlighted during the course of a baseball game. The goal
of Baseball: Steps to Success is to provide you with not only a fundamental knowledge
of the sport but also a blueprint for individual development.
The following discussion is directed toward the beginner and amateur-level
player, although we recognize that coaches, teachers, and parents may be reading
this book. This discussion will be a helpful resource to them as well.
Known as America’s pastime, baseball has spread internationally, grown in pop-
ularity, and become a cultural melting pot. Regardless of where the game is being
played or what level or age group is playing, the game is based on a few basic prin-
ciples. To move forward in developing a blueprint for development, we must first
recognize that some readers may not be familiar with these basic principles. The
following is an overview of how the game of baseball is played, including basic
knowledge of how the game is structured. The discussion includes brief definitions
of common terminology, an overview of basic rules, and a layout of the baseball field
itself. We address equipment needs and proper fittings for different levels of players.
We conclude with a brief discussion on the fundamentals of preparation.

PLAYING THE GAME:

THE OBJECTIVE AND FIELD DIMENSIONS
The game is played by two teams competing to score the most points, or runs. At the
end of each game, the team with the most runs wins. The home team is the team that
plays defense first. The visiting team is on offense first. The objective for the offensive
player is to start at home plate and attempt to reach each base safely, in order, and
finish at home plate to score a run. If the player touches home plate before the third
out of the inning is made, a run is scored.
Each field layout consists of a pitcher’s mound surrounded by home plate and
three bases, as seen in figure 1. Depending on the level of play, the distance between
bases, as well as the distance from home plate to the pitcher’s mound, varies. From
the high school level to the professional level, the base distance is 90 feet (27.4 m)
and the pitcher’s distance is 60 feet 6 inches (18.4 m). These distances are shorter for
younger ages.

ix
The Sport of Baseball

Gra
ss
line

320´ minimum 320´ minimum

to fence to fence

ne
ul li

from apex to center of second base

Fo

´
95
3´

90
´
9´ radius around

127’ 3-3/8”
center of mound.
Baseball mound
Coach’s height above
box home plate: 10˝. h
6´ at
s ep s
10

60´6˝ from a n
´ B ide
X´

apex to front 45 w
20

of rubber
´

90
´

´
45

13´ radius
around apex 5´
On-deck
60´ from apex
circle
to backstop

Figure 1 The field.

E6435/Thomas/FI.01/560302/kh/R3

The outfield is enclosed by a fence or wall that stretches from the right-field foul
line to the left-field foul line. A batted ball that travels over this wall in the air is
a home run. There is not a specific, defined distance from home plate to the out-
field wall. Each field is different. For younger ages, the field dimensions are usually
smaller. At the higher levels of play, the outfield dimensions and the shape, height,
and layout of the outfield wall are unique to each field or ballpark.
The defensive positions can be seen in figure 2. The foul lines stretch from home
plate, through first base and third base, all the way to the right-field and left-field
wall. These lines enclose the playing field and separate fair territory from foul terri-
tory. A batted ball played inside these lines is considered fair. If a batted ball lands
outside the lines, it is considered foul. A ground ball that starts in fair territory must
past the first-base or third-base bag inside the line to be fair.

x
 The Sport of Baseball

CF

LF RF
SS 2B

3B 1B
P

Figure 2 Foul lines and field positions.

INNINGS
E6435/Thomas/FI.02/560303/kh/R1

In each game, a certain number of innings must be played. A professional game con-
sists of nine innings. For all other levels, the number of innings varies depending on
the rules set by the governing body of the league. An inning is played when each
team has had the opportunity to play offense and defense. A half-inning is played
with one team on offense and one team on defense. The top half of an inning has the
home team on defense and the visiting team on offense. The bottom half of an inning
is the home team’s opportunity to play offense and the visiting team’s chance to play
defense.
During each half-inning, the offense is given the chance to score as many runs as
possible before the defense records three outs. To score a run, the offense must have a
player successfully touch each base, in order, finishing at home plate. After the player
has rounded the bases and crossed home plate, a run is scored. To record an out, the
defense must successfully stop an offensive player from reaching the next base. An
out is recorded when an umpire rules that the batter or base runner did not reach the
next base safely. The batter or base runner is then considered retired. When three outs
have been recorded, that half-inning is over and the offensive side has been retired.

xi
The Sport of Baseball

DECLARING A WINNER
The final inning of a game may be played out in full or in part, or just the top half may
be played, depending on which team has the most runs entering the final inning. If
the visiting team has the most runs after the top half of the final inning is played, the
home team is given the opportunity to play offense in the bottom of the final inning.
If the home team surpasses the visiting team in runs during the bottom half of the
final inning, the home team is declared the winner and the final outs do not need
to be played. If the home team has the most runs following the final out of the top
half of the final inning, the home team is the winner and the bottom half of the final
inning does not need to be played. The visiting team must record all three outs in the
bottom of the final inning, while retaining the lead, to be declared the winner.
If the game is tied at the conclusion of the final inning, an extra inning or innings
may be played to determine a winner. Each extra inning follows the structure of the
final regulation inning played. Depending on the rules set forth by each league, some
games may have to end in a tie.

SCORING THE GAME

Outs may be recorded in a multitude of ways. The most common are a strikeout, a
fly out, a force-out, and a tag out, but there are far too many rules defining how outs
are made for us to cover them all. A strikeout occurs when a batter accumulates three
strikes during an at-bat. A fly out occurs when a fielder catches a hit in flight without
it touching the ground first. A tag out occurs when a base runner is out because he
is touched by the fielder who is holding a live ball either in hand or glove while the
runner is advancing. A force-out is when a base runner is forced to leave his base—
and thus to try to advance to the next base—because the batter became a runner.
Although many outs are universal throughout the sport, each governing body specif-
ically defines the characteristics of how certain outs are ruled by an umpire.
Errors are made by a player on defense. The official scorekeeper judges whether
a defender has made an error. An error is generally defined as a fielder’s physical
misplay of a routine ball that allows a batter or base runner to advance to the next
base or bases.
Detailed pitching statistics and offensive statistics can be kept, depending on the
capabilities of the official scorekeeper and the wants of the coach. We will not dive
into the complexity of this aspect of the game, but we will highlight some statistical
measurements throughout our discussion about specific aspects of the development
process.

EQUIPMENT NEEDS AND PROPER FITTINGS

Baseball equipment is a common topic among players, coaches, and parents at all
levels of the game. The following section breaks down the basic needs of each player.
Most equipment needs and fittings are determined by the age, size, position, and
preference of each player.

xii
 The Sport of Baseball

BATS
• Bat sizes vary depending on the age of the player. At the high school and
collegiate levels, the weight of the bat in ounces must be within three of the
length of the bat in inches. For instance, a 33-inch (84 cm) bat must weigh no
less than 30 ounces (850 g).
• For younger ages, bat size and barrel size are determined by the governing
body of the league.

GLOVES
• Glove shapes, sizes, and dimensions vary depending on the age and posi-
tion of the player. Styles include the following:
-- Catcher’s mitt
-- First baseman’s mitt
-- Infield glove
-- Outfield glove
• The size and style of the player’s glove are determined by his specific needs.

CLEATS
• Players can choose from a wide variety of cleats, depending on age, feel, and
functionality.
• At the higher levels of the game, metal spikes may be allowed. For lower
levels, only rubber cleats may be allowed.
• Players at higher levels may also choose to wear molded cleats, depending
on the playing surface.
• Functionality of the cleat becomes important at the higher levels. A player
with speed may choose a lighter weight cleat, whereas a bigger player may
choose one with more support.

OTHER POSSIBLE EQUIPMENT

• Catching equipment
• Batting helmets
• Batting gloves
• Baseball pants
• Socks or stirrups
• Bat bag or equipment bag
• Protective cup or jock strap

FUNDAMENTALS OF PLAYER PREPARATION

As we move into step 1, we want to highlight the importance of preparation. As a
player moves to higher levels of this sport, the daily preparation process becomes a
more important factor in the development process. For younger players, basic pre-
game and prepractice stretching routines are commonly seen. For the more advanced
players, stretching, conditioning, strength training, and nutrition become vital to the
steps to success.

xiii
The Sport of Baseball

The professional baseball player of today is a more physical, more conditioned,

and stronger athlete than the typical baseball player of past generations. This change
is credited largely to the growing popularity of healthy living. The health craze is
spreading throughout amateur levels of sport as well. The focus of off-field training
is to prepare mind and body so that the player has the best opportunity to perform
consistently at the highest level of his ability.
That being said, success and results do not happen overnight, nor do they happen
by reading this book. Success and results will come over time as you take these steps
and combine them with the inner will to prepare, the physical ability to perform
proper repetitions, and the mental toughness to use failure as a developmental tool.

xiv
Key to Diagrams
P Pitcher

C Catcher

1B First baseman

2B Second baseman

3B Third baseman

SS Shortstop

LF Left fielder

CF Center fielder

RF Right fielder

R Runner

B Batter

Path of runner or fielder

Path of ball

Imaginary line for leads

E6435/Thomas/key/kh/r2

xv
This page intentionally left blank
 STEP

1
Throwing
and Catching
T
he game of baseball can be broken down into three specific areas of focus—
offense, defense, and pitching. In step 1, we take a close look at throwing and
catching the baseball, which are the fundamentals of playing defense and pitch-
ing. As simple as these skills may seem, if they are done incorrectly, the player will
develop bad habits and, over time, will develop poor technique. In some cases, injury
may occur. Because of the growing numbers of Tommy John and labrum surgeries
among baseball players at all levels, arm injuries seem to have become as much a part
of the game as Cracker Jack and hot dogs. Our goal in step 1 is to demonstrate proper
throwing technique for the beginner and amateur player to slow this rate of injury in
the game and give you a solid foundation for developing success.
Before we begin to play catch, we need to address the overhead motion of throw-
ing a baseball. This motion, although it may seem routine, is not a natural move-
ment for the arm. To prevent injury, the arm must be properly trained and cared
for throughout the development process. In this discussion, we focus on finding the
natural arm slot for each player and training the body to repeat the throwing motion
within the same arm slot.
Because throwing a baseball is not a natural movement for the body, you should
be aware that over the course of a career, each person’s throwing shoulder will be
affected internally. Today, many specialists focus on the conditioning and training
of the thrower’s arm. In addition, many online resources that focus on this topic are
available to the player, coach, and parent. The idea is that those who are involved in
a player’s development should be aware of how the shoulder and elbow function in
the throwing arm and what actions and reactions to look for to prevent injury.
Injury prevention, or prehabilitation, is a fast-growing and popular new method
for training the professional and collegiate level athlete, especially in the area of arm
care. Many of the methods used to prehabilitate the arm are done off the field. As we
touched on in the introduction, some of these steps are proper nutrition and sleep-
ing habits. Other off-the-field methods involve weight training and conditioning.
Regarding weight training and conditioning, many theories and programs have been
designed for player or position specificities. As you advance to higher levels of this
sport, we highly recommend studying and implementing a program that caters to
your needs.

1
Baseball: Steps to Success

Now that we have generally addressed the preparatory off-field actions for arm
care, let’s look at how the prehabilitation process works on the field. With any com-
plete program for arm care or arm development, a throwing program is usually the
focal point. Throwing programs, along with weight training and conditioning pro-
grams, are generally player and position specific. Position-specific throwing pro-
grams are used because each position requires different arm actions. For example,
an outfielder typically has a longer throwing motion than a catcher does. Therefore,
each player has to train his arm to meet not only his individual demands but also the
demands of the position he will be playing. For pitchers, throwing programs vary
depending on numerous factors such as arm angle, arm strength, and usage. We dis-
cuss this pitching more in step 3.
Every arm is different. For advanced players, arm angle, arm action, arm strength,
and arm health vary widely, but at the beginning and amateur levels of this sport, the
variety is usually narrower. As with learning to count, add, or spell, at this stage of
development, players acquire the fundamental actions of throwing that will remain
with them throughout their careers. After a player reaches a certain stage of physical
development, usually in the later years of high school or the early years of college,
the fundamental mechanics of the throwing motion typically cannot be changed
without risk of injury. For that reason, we need to break down the basic techniques
of throwing for beginner and amateur players to find a natural arm slot and create a
proper foundation for the first step to success.

THE BASEBALL: GETTING A GRIP

A standard baseball is roughly 9 inches (23 cm) around and 5 ounces (142 g) in
weight. The 108 double stitches make up the signature horseshoe pattern around the
ball. These seams are used for specific grips; each grip has a different purpose when
throwing. To begin, we look at the two standard fastball grips.
The four-seam grip (see figure 1.1) is the most common way to throw a baseball,
and it is the suggested grip for all position players to use because it is allows the
thrower the most control of where the ball will go. The control factor is the reason
that the four-seam grip is the most common fastball grip for pitchers, especially in
the amateur levels. When the ball is released, four seams will be rotating with back-
spin. These four seams guide the ball straight.
The two-seam grip (see figure 1.2) is a common fastball grip for pitchers because
with only two seams rotating, the ball is likely to drift from side to side, or what is
called run. The two-seam grip is therefore a preference pitch for pitchers but not a
recommended grip for position players.

2
 Throwing and Catching

Figure 1.1 GRIPPING A FOUR-SEAM FASTBALL

1. Place the index and middle

fingers over the horseshoe,
or half-circle, seams.
2. The thumb should be
under the ball.

MISSTEP
You may not be comfortable with the thumb completely under the
ball.

CORRECTION
The thumb can be placed diagonally under the ball, giving you a
more comfortable feel for better accuracy.

Figure 1.2 GRIPPING A TWO-SEAM FASTBALL

1. Place the index and middle

fingers on the two seams
away from the horseshoe.
2. The thumb should be
directly underneath the
baseball and cross the
seams where they are clos-
est together.

3
Baseball: Steps to Success

MISSTEP
You may use the two-seam grip when throwing as a position player.

CORRECTION
You need to concentrate on finding and feeling the four-seam grip as
you transfer the ball out of the glove.

Grip Drill Flip and Grip

With your throwing hand, flip a baseball into the air and catch it in your glove. When
you reach into the glove, try to find the four-seam grip on the ball, without looking, as
you pull the ball out. Repeat the flip, this time grabbing the two-seam grip.

TO INCREASE DIFFICULTY
• Do this drill without a glove. Catch the ball in the throwing hand and
spin quickly to the grip you prefer.

Success Check Score Your Success

• When doing this drill with the four- Flip the ball five times, catch it with
seam grip, you want to make sure your glove, and grip two or four seams.
that the flight of the ball stays per- Each successful attempt without look-
fectly in line and that you cannot ing earns 1 point.
see any of the seams when the
ball is rotating. Your score ____ of 5
• When doing this drill with a two- Flip the ball five times and catch it in
seam grip, you want to see that your throwing hand. Spin the ball to the
the ball has parallel lines during two- or four-seam grip without looking
its rotation. If some movement or using two hands. Each successful
occurs in the flight of the ball attempt earns 1 point.
when using the two-seam grip, Your score ____ of 5
that is OK.
Total ____ of 10

THROWING MECHANICS AND ARM ACCURACY

Now that we have a grip on the ball, let’s discuss the mechanics of the throwing
motion (see figure 1.3 a through e). As we stated before, overhead throwing is an
unnatural action for the arm. For beginners, however, it is an unnatural motion for
the whole body because throwing a baseball requires the entire body to move in a
single fluid motion. The method of getting the feet in coordination with the hips, the
shoulders, and the arm, simultaneously, may seem impossible for someone who has
never done it before, and the early attempts can be quite amusing to watch.

4
 Throwing and Catching

MISSTEP
You struggle to hit the target consistently.

CORRECTION
Are you looking at your target when you throw? Your body rota-
tion with the hips may be off time with the arm, or you may need to
lengthen or shorten your stride length.

Beginners need to focus on staying in line with the target. Misguided momen-
tum and direction often result in an unsuccessful throw. For most, misdirection is
caused by looking away from the target. Typically, the beginner looks down at his
feet or at the ground, mainly because of the uncertainty of how the rhythm should
feel. After the back foot is set and the power angle is achieved, the eyes should be on
the target. Repeat the actions and add a step or two as you go. If you are confident
with the results and the motion feels fluid, you may also want to add a shuffle with
the feet. This shuffle will speed up the arm action and train your body to stay in
unison at a much faster pace. Can you shuffle and stay in direction with the target
while you throw? Does your arm angle stay the same as you throw, even though the
pace is faster? Remember to keep the elbow up and to finish properly. Many differ-
ent body movements make up this throwing motion; therefore, inconsistency could
result from numerous causes that require different corrections. To help you find your
corrections, let’s look at a few drills that may help you find the corrections that ben-
efit you the most.
To get started, we will break down the throwing motion into seven basic and
universal steps that can be used throughout all levels of the game. These drills are
designed to teach feel of the ball in the hand, proper mechanics, and natural arm slot.
These seven steps simplify the throwing motion by eliminating movement through-
out the body. After we train the arm motion, we will slowly add movement and direc-
tion throughout each step, finishing at a successful start to your throwing program.
One final note is always to remember to look at your target when you throw. The
goal of playing catch is to hit your partner in the chest. Obviously, we want him
to catch the ball, but the chest is the general area that we want to aim for when we
throw because it is the easiest place for players to catch the ball. If you cannot see
your target, you will rarely hit your target. Now grab a ball and let’s begin!

5
Baseball: Steps to Success

Figure 1.3 THROWING MOTION

Setup

1. Turn your body so that the

hip and shoulder opposite
the throwing-arm side point
to the target.
2. The feet should be slightly
wider than shoulder-width.
3. The knees should be bent in
an athletic position.

Stride
1. The front foot steps and
points to the target.
2. Keep the weight on the back
foot.
3. The front elbow should point
at the target while the shoul-
ders tilt back slightly.
4. Eyes should be on the target.

Rotate to Power Position

1. Rotate the hips to point the

chest at the target.
2. The shoulders will rotate with
the throwing motion of the
arm.
3. Drive your weight from the
back foot forward.
4. The arm should be in the
natural arm slot at the power
position.

6
 Throwing and Catching

Release

1. Release the ball at the target.

2. The glove-side arm should
be controlled beside your
body.
3. The back foot will rise.
4. Maintain balance on the front
foot.

Follow-Through

1. The throwing arm will finish

the motion across the body.
2. The glove-side arm should
finish centered, or tucked
next to the chest.
3. The back foot will land.
4. The body should be in a
proper athletic position,
facing the target at the finish.

7
Baseball: Steps to Success

Throwing Drill 1 Wrist Flips

As we noted before, we begin our drills by simplifying the throwing motion and
starting with minimal body movements. Wrist flips can be done standing or on both
knees, while facing your partner. The distance between you and your partner will be
relatively close, 10 to 25 feet (3 to 8 m), depending on your level. The glove needs
to be under the throwing elbow, with the glove arm at shoulder height as shown
(see figure 1.4a). With the throwing elbow at rest on the glove, the ball should be in
the throwing hand with a four-seam grip. Using only the movements of the wrist and
forearm, flip the ball to your partner’s chest (see figure 1.4b). As you flip the ball, you
will feel the release point and be able to see the four-seam spin.

a b
Figure 1.4 Wrist flips.

Success Check Score Your Success

• The ball has good spin and proper You earn 1 point each time you hit the
four-seam rotation. target with proper four-seam rotation.
• The ball hits the target at the part-
Your score ____ of 10
ner’s chest.

Throwing Drill 2 Double-L

The double-L is a drill that emphasizes the elbow-up phrase commonly used with
beginners. By keeping the elbow even or above the shoulder when throwing (see
figure 1.5), less stress will occur on the elbow throughout the delivery. Another
common trait of beginners is a weak glove side. As the ball is released, the glove
arm falls by the leg, and the head and shoulders are typically at an angle. This

8
 Throwing and Catching

action may cause added pressure on the throwing arm as well. The double-L trains
the glove-side arm, head, and rest of the upper body in the proper direction and
finish to minimize stress on the throwing arm while increasing feel and control.
For Throwing Drill 2, the distance between you and your partner should increase
to 30 to 45 feet (9 to 14 m). You do the double-L while standing with your feet slightly
past shoulder-width apart, your knees slightly bent, and both feet pointed in the
direction you are facing, otherwise known as the athletic position. As seen in figure
1.5, the shoulders are level. The throwing arm is in an L-shape above the shoulder,
and the glove-side arm is in an inverted L-shape below the shoulder, creating the
double-L. Your back should be straight, and you should slightly pinch your shoulder
blades together, activating the muscles in the thoracic spine. At this point, the ball
should be in the throwing hand with a four-seam grip.
This position starts with the arm at the highest point in the throwing motion, allow-
ing the functional movements of the rest of the upper body. When the ball is thrown
to the target from this position, the upper body should bend at the waist, forcing
the chest toward the ground. The glove should simultaneously be brought to the
center of the chest. As the ball is released and the throwing arm follows through,
this chest-down, glove-to-center position should be maintained. This position is the
proper finish that you should attempt to achieve every time you throw the baseball.

Figure 1.5 Double-L drill.

Success Check Score Your Success

• The ball has good spin and proper You earn 1 point for every target hit with
four-seam rotation. proper four-seam rotation.
• The ball hits the target at the part-
Your score ____ of 10
ner’s chest.
• The proper finish is achieved.

9
Baseball: Steps to Success

Throwing Drill 3 Center and Separate

Throwing Drill 3 will keep you facing the target while remaining in the athletic posi-
tion. You should remain at the same distance or slightly farther from your partner
than you were in Throwing Drill 2, staying roughly 45 feet (14 m) from your target.
The starting point for drill 3 requires the throwing hand to be inside the glove, hold-
ing the ball with a four-seam grip, while resting in the center of the torso (see figure
1.6a). From this position, your hands separate and move directly to the double-L
position from Throwing Drill 2 (see figure 1.6b). As you pinch your shoulder blades
together, you should continue in one fluid motion through the double-L position,
release the ball to the target, and finish in the proper position with the chest down
and the glove back in the center of the torso.
The center and separate drill allows us to begin to train the entire arm action from
ball in glove to the finish of the arm swing. By using only the upper body, the begin-
ner can more easily feel the natural rhythm of the upper body as the throwing arm
travels, as well as get the throwing arm into a healthy arm slot with the elbow above
the shoulder.

a b
Figure 1.6 Center and separate drill.

Success Check Score Your Success

• The ball has good spin and proper You earn 1 point for every target hit with
four-seam rotation. proper four-seam rotation.
• The ball hits the target at the part-
Your score ____ of 10
ner’s chest.
• The proper finish is achieved.

10
 Throwing and Catching

Throwing Drill 4 Center, Rotate, and Separate

In this drill, you remain at the same distance and in the same starting position as you
were in Throwing Drill 3. For this drill, we add an upper-body rotation into the deliv-
ery. As the hands separate from the center of the body, you rotate your upper body
so that your glove-side shoulder and elbow are pointing at your target at the double-
L position (see figure 1.7). As in Throwing Drill 3, you should continue in a constant,
fluid motion through the release of the ball and into the finish position.
By adding the rotation with the upper body in this drill, we are again training the
natural rhythm of the upper body in relation to the arm swing. Although the focus
should remain on repeating the throwing motion in the same arm slot and finishing in
the proper position, you may begin to notice that your glove-side knee can begin to
turn with the rotation of the upper body. This is a positive sign that you are beginning
to feel the natural movement of the body through the entire delivery. You may also
notice that your arm swing from separation will lengthen, making a circular rotation
as your approach the double-L position. This action is another positive sign that your
entire upper body is functioning as one.
At this point, proper or improper functional movements will determine the result
of the throw. For instance, if the throw was on target and the entire step felt like one
fluid motion, then the mechanics of the delivery were likely executed properly. If the
throw was not on target, then the motion itself probably did not feel fluid. Therefore,
depending on the flight of the ball, you should be able to identify the mechanical
flaw in the motion that caused the resulting throw. What did you feel within the deliv-
ery that you can adjust for your next repetition? This concept is important, espe-
cially for advanced pitchers, but we will address it now; if you can feel it, you can
fix it. Throwing Drill 4 is your gateway to feeling your natural arm action and finding
adjustments that you can make to correct yourself and avoid creating bad habits.

Figure 1.7 Center, rotate, and separate drill.

(continued)

11
Baseball: Steps to Success

Throwing Drill 4 (continued)

Success Check Score Your Success

• The ball has good spin and proper You earn 1 point for every target hit with
four-seam rotation. proper four-seam rotation.
• The ball hits the target at the part-
Your score ____ of 10
ner’s chest.
• The proper finish is achieved.

Throwing Drill 5 Power Angle

For the power angle step, you now turn your body sideways so that your glove-side
shoulder, hip, and foot are directed at the target (see figure 1.8a). From this drill for-
ward, you should be at a comfortable distance of 30 to 45 feet (9 to 14 m), depend-
ing on level. For the higher levels, 60 to 90 feet (18 to 27 m) is a reasonable distance
for the remaining drills. Your feet should be slightly less than twice shoulder-width
apart, and your weight should be centered. This time, we will start with the hands in
a W, or power angle position, with the shoulder blades pinched. You rock, or lean
back, so that approximately 60 to 70 percent of your weight shifts to the inside of
your back foot (see figure 1.8b). At this point, the shoulders should remain level. This
shift allows the throwing arm and lower half to get in synchronization so that when
the weight shifts forward, the throwing arm will transfer forward as well. After the
weight begins to shift forward, the hips and the feet rotate to face the target, creat-
ing the double-L position with the upper body and moving into the proper finish (see
figure 1.8c). For the first few repetitions, let the back foot remain in place during the
finish. Doing this will allow you to feel the torso stretch as you reach to the target. For
the latter repetitions, let the back foot rotate through into the original, proper follow-
through and finish position. By doing this, you will feel the proper rotation of the lower
half and be able to repeat the finish. Again, watch the flight of the ball and make the
proper adjustments that you feel to correct the delivery.
When the weight shift occurs in the full throwing motion, the arm will make an
action that is unique to each player. These arm actions are highly debated topics
in the world of baseball, especially with pitchers. To learn your natural arm slot and
the basic mechanics of throwing a baseball, we suggest that you keep several key
points in mind. One, do what feels natural and is easiest on your arm. Two, keep
your elbow up and repeat your delivery. Finally, keep it fluid. As we have seen many
players do, mimicking arm actions that are not natural or trying to make the ball
move by changing the arm slot will quickly lead to arm troubles and bad habits. So
for this drill, we start from the power angle so that you can feel the correct, natural
position for your arm to get to in the delivery process.

12
 Throwing and Catching

a b

c
Figure 1.8 Power angle drill.

Success Check Score Your Success

• The ball has good spin and proper You earn 1 point for every target hit
four-seam rotation. with proper four-seam rotation while the
• The ball hits the target at the part- back foot remains in place.
ner’s chest.
Your score ____ of 10
• The proper finish is achieved.
You earn 1 point for every target hit
with proper four-seam rotation while the
back foot finishes through the delivery.
Your score ____ of 10

13
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