2022 FLAFA Winter Pitching Clinic
Lesson 4

There are two topics in lesson 4. They are presented separately below.

Standard Warm Up Routine

A good warm up routine does a couple of things for a pitcher getting ready, whether it is for a game or a practice or a lesson. One thing is that it settles the pitcher by doing something very familiar so that all the potential distractions of the moment can be effectively set aside. The other thing is that it goes through all the mechanics of the pitch in an organized fashion so that the pitcher can focus on only a few things at a time.

The is no single "best" routine, and pitchers will often develop their own. Keep in mind that every time a pitcher releases the ball it is an opportunity to get better. Going through a warm up check list mindlessly does not help a pitcher get better. It takes focus on the task at hand and a commitment to getting the technique details absolutely correct.

Here is the routine used in the clinic. It starts with dynamic stretching, or at least a jog, and some overhand throwing.

Step 1 - Flips
The main concepts here are keeping the shoulders open and leading with the elbow.

Step 2 - Circle Position
These can be done with or without a stride. The main concepts here are turning the shoulders to the fully open position and having the stride side hip lead the body towards the target in a leaning back position.

Step 3 - Almost Pitching
The main concept here is sequencing to efficiently transfer energy from the lower body to the throwing hand. The 3 part sequence is lift the stride leg so the knee is as high as the hip. Then reach the glove hand towards the target with the palm facing out and the glove as high as the top of the head. Then start the arm circle making sure thee is visible space between the back of the calf and the front of the arm. Also the shoulder turn, body lean and elbow lead from the earlier steps are important.

Pitchers who throw change ups and breaking pitches should warm those up as well, generally by doing a few from a flip position followed by a few pitches. If a pitcher has done dynamic stretching and overhand throwing, the pitching warm up should take at most 10 minutes. That may take some practice to efficiently get all the necessary parts of the warm up routine completed. Increasing Push Power

More important than the brute force power of the push is the efficiency of the leg and ankle movements. Two things stand out. First the push foot is slightly angled out at about the same angle as the foot turns out while sprinting. Second the push must be completed when the arms are straight in front, pointing at the target (Q1 of the circle). The push is completed when the knee and ankle fully extend (by Q1) and before any part of the body begins rotating to be sideways at toe touch. Here are some drills that can help develop the push. Note that these examples are not necessarily technically correct in every aspect of the motion. But they are still valuable to watch, learn and practice.

Drills for the push

Standing Sprinter Start
Lunge, Lunge Pitch Drill
Falling Drill
Jump Switch Pitch Drill

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Here are some external sources showing the push.

3 minute video Amanda Scarborough Demonstrating a Leg Drive Drill

3 minute video Amanda Scarborough Demonstrating the push up pitch drill

3 minute video Fastpitch Power Knee Drive Drill

6 1/2 minute video Bill Hillhouse talking about explosive power.