In my mind there is a difference between the core guiding principles and pitching technique. Kirk Walker first presented his view of the Core Principles in 2015. While at the time they elicited robust debate about the long held ideas that were, to put it simply wrong, they have stood the test of time. He defined them as alignment, spacing, posture and sequencing.
As an example alignment means keeping all the moving parts working efficiently without unnecessary horizontal or vertical motions that would rob the entire motion of desired efficiency. Examine what pitchers do from circle peak to release. Some have their hand facing up during the third quarter, some have it sideways. Some keep their elbow above the power line and others keep the hand there. Some like to increase the amount of elbow flex as the hand goes through the back side while others like to keep is about the same. If executed properly each of those variations can produce alignment.
Like most coaches I have a core technique that I would like the pitchers to follow. But since each pitcher is unique in terms of body flexibility, strength and coordination (among others) not every one of my students settles into my preferred technique. Still I use it as a starting point for the process of what is best for the individual. Here's a partial list in order of when they get executed in a pitch.
Start the motion with a bit of forward lean
A backswing of about 45 degrees
Get the hips moving forward while the hand is still swinging back By the time the hand starts moving forward the push foot should rotate slightly to the angle found when she is sprinting
Have the back of the hand leading as the ball comes forward past the hip
As the ball passes the hip the shin and the upper body should be parallel to each other, leaning 30 - 45 degrees forward.
At Q1 the stride leg knee should be hip high, or close to it
At Q1 the shoulders and hips should be facing the target
At Q1 the throwing elbow should point at the target while the elbow flexes a bit to bring the ball in front of the face
At Q1 the back of the hand should face the sky
At Q1 there should be a small forward lean with the upper body.
At Q1 the knee and ankle should be done pushing with the knee finding its natural full extension and the ankle fully extended before the foot starts turning.
Between Q1 and Circle Peak the push foot should come slightly off the ground and return to earth before the stride foot lands.
When the push foot lands the upper body should be leaning back slightly
At circle peak the hips and shoulders should get fully sideways before the push foot returns to earth
When the push foot lands (toe touch) the throwing elbow should have a slight flex, 10 to 20 degrees is god.
At toe touch the shoulders and hips should still be fully sideways
At toe touch the ball should be facing sideways
At toe touch the angle of the foot should be about 45 degrees, the toe should land before the heel and the knee should have some flex.
At toe touch the upper body should be leaning over the power line by about 8 to 10 degrees and also leaning back a little bit.
At toe touch the stride leg should be pulling the body forward
Just after toe touch the pitcher should exhale and continue exhaling until release.
Just after toe touch as the heel starts coming down the rotation of the hips should begin.
Just after the hips begin turning the shoulders should start turning so the the hips are rotated more the the shoulders.
As the hips start turning the pitcher can roll her hand slightly upwards as a way to increase elbow flex, but that move is not desirable to use if there is good elbow flex with the hand facing sideways.
At about the 7/8 part of the circle (elbow half way between straight back and straight down) the throwing elbow should make brush contact on the front side of the hip bone.
The stride leg knee should straighten out right a release.
At release the upper body should be vertical, perhaps leaning forward a little bit.
The elbow flex should straighten out right at release, not before.
At release the fingers should add spin to the ball by pulling up on the back side of the ball (for a fastball).
After release allow the wrist to flop forward as the arm starts slowing down. Make sure the wrist does not snap while the ball is in the hand
After release allow the throwing arm to slow down at its natural pace and never stop the upper arm at either the release point or anywhere short of it pointing directly at the target. The hand will continue the internal rotation so that by the end of the follow through the back of the hand is facing the sky.
When the catcher returns the throw catch it at the place the pitch ended or if necessary move back a little so that both feet are in the circle. The turn around (do not back up) and walk a step or two beyond the pitching plate. Take a deep breath to relax the shoulders then turn and get on the pitching plate and get ready for the next pitch. You can think about the previous pitch while you back to towards the batter. Once you turn and move towards the pitching plate focus on the next pitch.
As you work on technique always keep in mid the 4 key principles of alignment, spacing, posture and sequencing.
As a coach, do not try to cram everything into place all at once. Keep in mind that the neurological system does not get sufficiently developed to do all of these things until age 13 - 16. Also the ability to keep focused often comes later than you'd like. Keep nudging the student towards outstanding technique doled out in bite sized chunks that the student can handle. The drill book can provide guidance on how to teach great technique.
