LZBSA Coaches’ Clinic-Session 1

Warmups and Framing

Michaela Towne

Head Coach/Pitching Coach-Lake Zurich High School

Session 1 Objectives:

  • Coaches will learn the first four steps of pitching.
  • Coaches will be able to teach their players the proper way to warm up prior to throwing.
  • Coaches will be able to break down the overhand throwing motion in order to better focus on the fundamentals.
  • Coaches will be able to instruct a player through the four phases of framing including: grip of ball, position of feet, breakdown of arm circle, and follow through.

9 Steps of Pitching

  1. Jog
  1. Dynamic Stretching

*NOT static stretching-that’s for aftera game/workout)

  1. Overhand throw

*See details on reverse side

  1. Framing
  1. Hip rotation

*If age/level-appropriate

  1. Hip rotation to a follow through

*If age/level-appropriate

  1. Step throw
  1. Long throw
  1. Full Motion

Fundamentals of Overhand Throwing:

1. Turn back foot to 45 degree angle

2. Step with front foot straight ahead at a 45 degree angle

3. Lift throwing arm above shoulder

4. Make sure that the ball is turned away

5. Glove elbow points toward target

6. Glove to target

7. Throw over the top

8. Follow through to opposite pocket

The Keys:

*Break down still for ALL levels (start on knee, stand with progression, full throw, long throw)

*Hips turned

*Elbow above shoulder

*Catch ball with 2 hands

*Catch with pinkies or thumbs (pinkies together if ball is below waist, thumbs together if ball is above waist)

Framing

  • What is it?
  • It is the first step of windmill pitching
  • It is a warmup done before full motion pitching
  • It is performed on the knee (in order to isolate the upper body)

The Grip:

  • “3 across the C” (4-seamed fastball)
  • Should be space between ball and hand
  • If working with little girls or girls with small hands, use baseball or tennis balls

The Setup:

  • Pitcher is down on her pitching knee
  • Stride foot is extended out in front
  • Both feet are in a straight linewith 45° angles
  • Pitcher will throw from 4 positions: ¼ frame, ½ frame, ¾ frame, and full frame

¼ Frame:

  • Pitching arm straight back
  • Wrist cocked (“Find your ring”)
  • Glove pointing towards target
  • Arm comes straight down the back
  • Wrist snaps at 6 o’clock
  • Follow through in a backwards L
  • Ball should have 12-6 spin

½ Frame:

  • Pitching arm slightly bent and straight in air (next to ear)
  • Wrist not cocked yet
  • Glove pointing towards target
  • Arm comes straight down the back
  • Wrist snaps at 6 o’clock
  • Follow through in a backwards L
  • Ball should have 12-6 spin

¾ Frame:

  • Pitching arm and glove pointing towards target
  • Palms down
  • Arm comes straight past the nose and ear and down the back
  • Wrist snaps at 6 o’clock
  • Follow through in a backwards L
  • Ball should have 12-6 spin

Full Frame:

  • Both arms start at sides
  • Both arms come up together (as they were in ¾ frame)
  • Arm comes straight past the nose and ear and down the back
  • Wrist snaps at 6 o’clock
  • Follow through in a backwards L
  • Ball should have 12-6 spin

What to look for: wrist snap (ball spin), body position (upright), follow through

LZBSA Coaches’ Clinic-Session 2

Review of Session 1, Step-Throwing, Full Motion

Michaela Towne

Head Coach/Pitching Coach-Lake Zurich High School

Session 2 Objectives:

  • Coaches will be able to instruct their pitchers from a standing position (integrating lower body with upper body).
  • Coaches will learn the different types of motions and the advantages/disadvantages of using one or another.
  • Coaches will learn what constitutes an illegal pitch.

9 Steps of Pitching

  1. Jog
  1. Dynamic Stretching

*NOT static stretching-that’s for after a game/workout)

  1. Overhand throw
  1. Framing
  1. Hip rotation

*If age/level-appropriate

  1. Hip rotation to a follow through

*If age/level-appropriate

  1. Step throw
  1. Long throw
  1. Full Motion

Step-Throwing

  • What is it?
  • Combination of upper body (what was practiced during framing) and lower body
  • However, no motion is used
  • Sometimes called a walk-through

The Setup:

  • Pitcher stands up and places ball in glove
  • Pitching foot is in front and toe is up
  • Pitcher pushes down with toe, out with hands, and pitches
  • There is no dropping of the hands back (this ISN’T full motion)

*There are many drills that can be done in the Step-Throw position: long throwing, speed throwing, weighted/big ball work, etc.

The Keys:

  • Pitcher should be stepping in a straight line (use foul lines or lines in gym) and still maintaining a 45° angle with both feet.
  • Pitcher’s arm should look exactly as it did during framing.
  • Both pitcher’s arm and back leg should follow through (feet will finish square).

------

Full Motion

Being Legal:

  • 2 feet vs. 1 foot on the rubber
  • Hands apart (ball in glove or hand?)
  • Presenting the ball
  • Maintaining contact with the ground (hopping/leaping)

Keys to a Good Motion:

  • Rock step (negativepositive move)
  • Simplicity (no wasted energy)
  • Comfort

Types of Motions:

  • Rock up, rock down
  • Rock and roll
  • 1 or both hands drop

Keys:

  • Weight must be 50-50, no leaning!
  • Be in-time
  • End in proper fielding position

*Example of good motion: Ivy Renfroe (pictured above) from University of Tennessee

*Example of “bad” motion: Monica Abbott (Bandits’ pitcher)

LZBSA Coaches’ Clinic-Session 3

Review of Sessions 1-2, Hip Rotation

Michaela Towne

Head Coach/Pitching Coach-Lake Zurich High School

Session 3 Objectives:

  • Coaches will learn how to fully incorporate the lower body into the full motion pitch.
  • Coaches will learn how timing plays a crucial role in a pitcher’s accuracy and speed.
  • Coaches will be able offer simple instruction to correct common pitching errors.
  • Coaches will be familiar enough with the 9 steps of pitching to teach them to their players.
  • Coaches will be familiar with pitching aides used to help increase speed and accuracy.

9 Steps of Pitching

  1. Jog
  1. Dynamic Stretching

*NOT static stretching-that’s for after a game/workout)

  1. Overhand throw
  1. Framing
  1. Hip rotation

*If age/level-appropriate

  1. Hip rotation to a follow through

*If age/level-appropriate

  1. Step throw
  1. Long throw
  1. Full Motion

Hip Rotation

  • What does ‘hip rotation’ mean?
  • Pitcher starts with her hips closed (belly button to catcher), opens them at top of circle (belly button to 3B coach), and closes them again after releasing ball.
  • Hips, legs, butt are the strongest muscle groups females have = USE THEM!
  • When not utilized properly, pitcher will never have the velocity and accuracy she’s capable of having.

*This is a drill for 6th grade girls and older. This is NOT a drill or concept new pitchers should be exposed too (it’s too advanced and they don’t yet have the hips to utilize it.)

The Setup:

  • Pitcher stands in her stride-out position (feet wide apart at 45° angles)
  • Back heel is mobile, not planted on ground
  • Pitcher starts her arm circle and simultaneously rotates her hips open (they should be completely open at top of circle).
  • Pitcher keeps her hips open until after she snaps ball
  • For this drill, catcher must catch ball before pitcher closes her hips (of course, for full motion the hip close would occur immediately after release)
  • This forces pitcher to move her upper and lower body independently of one another

Hip Rotation to a Follow Through

  • The exact same as hip rotation, but adding in a follow through with the legs

The Setup:

  • Pitcher sets up and does the exact same steps as hip rotation
  • However, we add in a leg drive after the closing of the hips
  • Leg drive means that the pitcher’s back toe (not heel, side, or bottom of foot) is pushing off the rubber/dirt

The Keys:

  • ALL good pitchers throw with their lower body, not their upper body.
  • Timing is everything.

Corrections:

  • High-release sooner, shorten stride, snap the ball—don’t push
  • Low-release later, lengthen stride
  • Inside-keep hips open longer
  • Outside-arm circle

Toys:

  • Weighted balls
  • Tubing/bands
  • Spinners
  • 14” and 16” balls
  • Lined balls