A Few Drills for the Pitching Process ♦ ITP for Baseball Players ♦ Greg Maddux’s Front Door Fastball

The

Fall 2011

Pitcher’s Toolbox

Managing Tension, Jitters & Anxiety in Pitchers ♦ Off-Season Throwing Program for Inclement Weather

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Fall 2011 Table of Contents

Managing Editor and Publisher

Justin Entrekin

Cover Photo: Jim Vatcher, President, Jaeger Sports. Photo courtesy of Jaeger Sports.

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© 2011 by The Pitcher’s Toolbox. The Pitcher’s Toolbox is a bi-annual publication, intended for the collaboration of sound, fundamental teaching practices for the skill of pitching. The statements and opinions expressed by the authors do not necessarily reflect those of The Pitcher’s Toolbox. Any advertisements in this or any other issue of The Pitcher’s Toolbox are not an endorsement of the product or company.

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The Pitcher’s Toolbox

4 A Throwing Program for Inclement Weather (Fall/Winter) By Alan Jaeger, Jaeger Sports 8 Greg Maddux’s “Front Door Fastball” By Chris Welsh, Cincinnati Reds 12 Managing Tension, Jitters, and Anxiety in Pitchers By Jim Meier, Championship Thinking Coach 18 A Few Drills for the Pitching Process By Fred Corral, University of Memphis 22 A Visit to the Mound with Tim Dillard, Milwaukee Brewers 24 Interval Throwing Program for Baseball Players By Dr. Allen F. Anderson, Tennessee Orthodpaedics Alliance

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Born and raised in sunny, southern California, you might wonder why I feel a need to write an article about a throwing program in inclement weather. Well, the truth be told is that this question has come up a great deal in the past few years. Coaches and players are beginning to realize that being confined to a limited space, indoors, for an extended period of time in the Fall/Winter months (3-5 in some states) can significantly limit the conditioning and development of the ar. This reality is especially hitting home for those coaches and players who have experienced the tremendous benefits of distance throwing (Long Toss), and are now realizing how disadvantageous it is to suppress the arms need to stretch out, lengthen and condition properly during this 3-5 month window.

This 3-5 month window, which can start as early as October and can last as late as March, often forces players to train indoors in facilities that may be significantly limited by height and distance constraints (e.g. basketball gym). As you will see throughout this article, this 3-5 month window, when coaches and players often feel that they can’t get the necessary work or conditioning in because they are forced indoors, is one of the most important periods in the calendar year. Quite simply, it represents a huge chunk of time

when players can either “build on their base”, or face the real possibility that their arms will either stagnate or regress.

The reality is that while warm weathered parts of the country have the luxury to train outdoors, without throwing limitations, schools that are forced indoors for long periods of time are a major disadvantage come Spring time if they don’t know how to insure that players get the necessary conditioning indoors (distance throwing/Long Toss). Going indoors can seem very limiting when it comes to maintaining a good throwing program but with a little creativity players can find ways to get the necessary distances of 200-300 feet even if the length of the indoor facility is no greater than 120 feet.

Considering that the key to any throwing program is to build the base of the arm correctly (September/October), the next most important factor is to ensure that this base is maintained or enhanced through the remainder of the Fall/Winter (and eventually, into the Spring). This period between November and March is a critical time to not only deepen the base that was built in September/October, but to insure that the players make a smooth transition once they get outdoors in early Spring., without having to “rush” into shape. The arm should be in shape

Off-Season Throwing Program for Inclement Weather (Fall/Winter)

By Alan Jaeger

Alan Jaeger and Michael Montgomery (Kansas City Royals) demonstrate the J-Band exercises at Grenada Hills High School (CA).

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because of how it was properly conditioned throughout the Fall/Winter months, despite the fact that it was confined to indoor throwing.

This article has been written with this in mind.

Two Keys to Conditioning Indoors: Surgical Tubing and Long Toss

For those players or teams that have used the first two months (September/October) to condition their arms well on a Long Toss Throwing Program, the last thing you want to have happen is for your players to go from a great conditioning mode to “underconditioning” in 3-5 months because of being “limited” indoors. The arm needs to continue to train in a manner that allows it to fully condition, and that means it needs to find a way to stretch out (Long Toss) to distances that are consistent with the distances that are provided outdoors.

There are two key factors with regard to developing and maintaining the health, strength, and endurance of the arm through the Fall/Winter months- number one is distance throwing or long toss and a close second is surgical tubing exercises. There isn’t anything that’s a close third other than the pitchers getting the necessary work off the mound at the appropriate time.

Building a “base”, progressively and thoroughly, is the most important principle in developing arm health, strength and endurance. And maintaining this base by conditioning properly throughout the Fall/Winter is of extreme importance if you want to use the Fall/Winter to strengthen, rather than deplete this base. “Proper” conditioning starts and ends with Long Toss and Surgical Tubing-these are the only two factors that are not optional.

Once a team is forced to go indoors due to inclement weather, these are the two essential ways to maintain your conditioning through the Fall, Winter and into the Spring. If you are fortunate enough to have an indoor facility (field house/football field) that allows you to consistently get out to 200 feet or more, then simply follow your routine as if you are outdoors. But for most of the schools out there, a basketball gym, etc. seems to be more of the norm, and getting distance is a real issue.

Key #1: Surgical Tubing

Though you may be limited by the distance (e.g. 120 feet) and/or the height of your indoor facility, you can still effectively supplement the “conditioning” of the arm by adding repetitions to your surgical tubing exercises prior to, and independent of your throwing program.

Fortunately, the net effect of increasing your reps helps the arm “make up” for the lack of throwing each day. This is especially effective by adding reps to the forward throwing motion (literally, the same throwing motion used as if you were “throwing” the surgical tubing like a baseball), which is the last surgical tubing exercise done prior to that day’s throwing session (see YouTube: j-bands exercises). This forward motion exercise bests “simulates” the arm’s throwing motion because, quite simply, the arm is getting the sensation that it is throwing.

There is actually a “Long Toss” effect without even picking up a ball because “throwing” the tubing in a progressive way (start with low resistance and slowly add resistance) allows the arm to “open up” progressively with each passing repetition, in the same manner that you start out by playing light catch, and slowly add more effort to each throw. Because the arm has had a chance to “measure”, for example, the first 25 reps as a stretch, adding reps begins to challenge the arm as if distance behind the throws is increasing.

Again, this is all done in a safe manner because the arm is progressively being asked to “throw” through more resistance after the arm had already been safely warmed up (the increased resistance is created by slowly moving away from the fence or object that you have clipped the surgical tubing on to).

Find amazing videos of Jaeger Sports in action at YouTube.com.

Off-Season Throwing Program for Inclement Weather (Fall/Winter)

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Over time, a player may actually increase from a distance of 3 feet from the fence and 25 reps, to 4 or 5 feet from the fence and 3 sets of 30 reps. This is ideal for the arm because it is going through basically the same range of motion as if it is throwing, and the resistance (distance) is being increased in a very progressive way. Surgical tubing is not only going to help establish a great base but it’s going to also increase the arm’s endurance in and of itself and best prepare the arm to maximize the effect of the actual throwing program on that given day.

Long Tossing Indoors (into a net if necessary)

Where surgical tubing can help make a significant difference in your ability to both properly warm-up and condition the arm without picking up a baseball, getting distance (Long Toss), even in a restricted space, is crucial. Though it may seem very limiting if the length of your facility is no longer than 120 feet, the reality is that with a little patience and creativity (and in indoor net), there are ways to get the necessary distance that the arm so desperately needs during this 3-5 month indoor period (as you will see you can actually throw the ball as far as you want on any given day).

Here’s How it’s Done:

Assuming you’ve done a very thorough Arm Care/Surgical Tubing warm-up, use the first 5 minutes to have your players play normal catch as if they were outdoors (the first 5 minutes of warm-up should come pretty quickly due to the increased work load with the surgical tubing). I would assume that if your players are in good shape they will get out to 120 feet in 6-8 minutes. Once they’ve hit the wall of the indoor facility (i.e. 120 feet), they can stay there as long as they desire, especially if that’s all the distance they want on that given day (i.e. they bull-penned the day before). But if it’s a Long Toss day, they should come back in to a net (again, this is assuming you have an indoor batting cage/net) and finish their throwing program the following way: just as you would expect with regular Long Toss, the more stretched out your arm feels the farther you are going to throw the ball, and the more you are going to need to raise your angle. Therefore, as your arm gets looser, keep aiming

slightly higher on the nest as if you are simulating the same angle as if you were throwing outdoors.

For example, at 60 feet, there is no real angle yet, but as you “move back” in theory every ten feet, you might move your target up one degree or so (a few inches). That would suggest that after you “moved back” to 100 more feet, your new focal point is raised up to about 10 degrees on the net. Thus, if you were able to throw outdoors as far as 300 feet, your angle up should be approximately 30-35 degrees. Naturally, distance and angle may vary from player to player but the bottom line is that in time, you’ll start to know how high to aim, depending on “how far out you would’ve gone outdoors”, and how many throws you need to make at each increment. The idea is pretty simple- the more stretched out your arm becomes the more you raise your focal point. As you take your arm through the same motions as if you were Long Tossing outdoors, you will begin to notice that you are getting the same sensation you’re accustomed to feeling at 120 feet, 200 feet, 240 feet, and 300 feet. If you are someone who is already intimate with your arm, these sensations should come pretty quickly.

Once you get to your desired distance and feel completely stretched out, it is time for the “pull down” or downhill phase of the Long Toss (if that is what your workload is for that day). This is the

Trevor Bauer, 3rd overall draft pick of the Arizona Diamondbacks in the 2011 Major League Baseball First-Year Player Draft out of UCLA, pulling down after a long toss session at Hart High School (CA).

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time when you would normally come “back in towards” your throwing partner if you were outdoors. So, to simulate this pull down phase into the net, imagine that you were coming in toward your partner in 10 foot increments with each passing throw (so it would take you 24 throws, or 240 feet, to go from 300 feet to 60 feet). With each throw, simply lower your focal point on the net by one degree or so, and keep lowering this focal point until you are back to 60 feet. Once back at 60 feet, you may begin to notice that in order to maintain your furthest throw that day (e.g. 250+ feet) you actually have to aim lower than chest high to keep the ball on a line. This is because you are compressing a great deal of distance of (250+ feet) into a very short space (60-65 feet). Another way of saying this is to aim 20-30 degrees downhill (your partner’s waist) and make sure you are maintaining your furthest throw (by not decelerating) and the ball should end up no higher than chest height or so. This lower focal point will teach the body (mind) how to be explosive downhill and how to not decelerate. And if you’re a pitcher, and you want to work on getting even more leverage out in front, simply lower your focal point down to your throwing partners shins or toes and see if you can get it to where the ball is ending up at knee height. Again, it all comes down to lowering your focal point and not decelerating in order to maximize the compression of your furthest throw; to be in the best position possible to have optimal leverage downhill with explosiveness. If you are a position player, you can aim at your partner’s belt line (which should equate to the ball ending up at your partner’s chest if done correctly).

Note: once you come back to approximately 120 feet with your pull downs into the net, it would be ideal to go back out with your throwing partner to the 120 range in the gym and finish your pull down phase back in to 60 feet with your partner. Naturally, throwing the ball to someone rather than into the net will give you more realistic feedback.

By the end of your pull downs, you will have taken your arm through the same Long Toss throwing routine as if you were outdoors, without any height or distance restrictions. In essence, what the arm needs is full range of motion uphill and downhill just as if it had been throwing outdoors without any restrictions. This ability to “stretch” the arm out thoroughly, and “pull down” aggressively through a well prepared

arm is what allows the arm to best condition- it’s what allows the arm to evolve, rather than regress indoors.

A Smoother Transition into the Spring

What you do during the time you are forced indoors is not only crucial to the development and maintenance of a player’s arm, but also, too allowing pitchers/players to make a smooth transition into the Spring when they do go outdoors. Remember, when players get outdoors after being indoors for months they are often excited and in a “hurry” to get going. If their base was not maintained and strengthened well indoors, you may have a lot of players vulnerable to breaking down simply because they have gone from 1st gear to 5th gear in a couple of days. When a pitcher/player rushes into shape the first thing that tends to suffer is recovery period, which is also a sign of poor conditioning (poor recovery period is a sign that the arm is heading into a precarious position). In either case, players who didn’t do the proper work to condition and maintain the health, strength and endurance of their arm indoors are very vulnerable to not only losing arm strength, but to breaking down.

In Summary

Conditioning the arm indoors through the Fall/Winter months is imperative. Emphasizing Surgical Tubing/Arm Care exercises in Step 1…Step 2 is Long Toss. Though it may seem difficult to throw 300 feet into a 120-foot space, it can be done. Put rather bluntly, there is no substitution for distance throwing (Long Toss)- it along with Surgical Tubing exercises, is the most important factor in the development and maintenance of a player’s arm throughout the Fall/Winter months, and to best ensure a safe transition period into the Spring. Again, it’s all about making the time and being creative. Now that you are aware that there is a way to condition and develop your players’ arms thoroughly, despite the “limits” of being forced indoors for a rather significant period of time, you can do something about it.

Copyright © 2008 by Jaeger Sports and reprinted by permission from Alan Jaeger. To see more of Jaeger’s programs, go to www.jaegersports.com.

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The Greg Maddux

“Front Door Fastball”

The Best of The Thinking Pitcher

By

Chris

Welsh

Photo © John Gress/Icon SMI/Zuma

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The best hitters in baseball give up on it almost as soon as it leaves the pitcher’s hand. For years coaches have been calling a “lucky mistake” because it starts as a sinker but misses the target by at least a foot. But when pitchers like Greg Maddux, Doug Drabek, Orel Hershiser, Bret Saberhagen, or David Cone throw the front door fastball, it’s done with thoughtful intent.

The front door fastball is the name Greg Maddux uses to describe one of his favorite and most effective weapons- a two-seam fastball thrown to a left-handed batter that starts as a ball inside but backs up to catch the inside corner of the plate. Maddux also uses this pitch effectively against righties (in this instance it’s a back door pitch). He’ll start it outside and its “come back” action brings it in for a strike. Most hitters, right-handed and left-handed, give up on this pitch early and get caught looking. When left-handers swing at it, they find it a difficult pitch to keep fair.

It’s a Sinker

Doug Drabek always had a sinker but considers the front door fastball an entirely new pitch. Says Drabek, “It’s a pitch that I learned the last few years I was in Pittsburgh. I always had the sinker but I would throw it predominantly to one side of the plate. I thought that if I could work on throwing it to the other side of the plate and get it to work for me, that is, gain the confidence to use it, I would be giving myself another pitch.

Now I use it to give left-handers another look at a fastball. It’s the same grip I use for my sinker, I just throw it to the other side of the plate. I simply start it out for a different location. I get a lot of called strikes with it because many hitters give up on it.” Perhaps the most effective aspect of the front door fastball is that it opens up the inside part of the plate and makes a normal sinker (outside corner to a left-handed hitter) tougher to hit.

Set It Up

The location of the pitch is important, but how you set it up often determines its effectiveness. Consider pitching inside to an opposing hitting batter (right-handed pitcher to a left-handed hitter). Most major league pitchers attempt to buy the outside part of the plate by pitching inside early in the count or in the first or second at bat. They establish inside with a fastball targeted under the hands just off the plate. They want this pitch to start inside and stay in there. Many major league pitching coaches preach four-seam fastballs in this situation because the four-seamer will more likely keep its course right through to the catcher’s mitt. Some pitchers will even slightly cut the fastball to ensure that it stays inside. This pitch is likely to be called a ball but at least the hitter sees your willingness to come inside. However, he also will become wise to the fact that whenever you come inside, it’s off the plate. He is being programmed to recognize all inside pitches as balls. Now, he is set up for the front door fastball.

In the Front Door

Using a two-seam fastball grip, throw your fastball to the same location- right under the hands of the hitter. Start the pitch about four inches off the plate and observe the ball movement. Does it “come back” or does it stay straight? If it has the backup movement, you have in place the proper mechanics to come in the front door at will. If the ball doesn’t come back, chances are you’re carrying it or throwing across your body.

Look for contact hitters. A contact hitter will make himself known by the way he handles the bat…lots of foul balls, few strike-outs.

Step to Where You Throw

All pitchers and pitching coaches agree that good balance is the key component for movement and control. Ask Greg Maddux about the next most important component and he’ll tell you it’s

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10

where he steps. His simple explanation, “ The first thing I had to learn about throwing sinkers inside to lefties is that I have to step there. You’re pretty much going to throw the ball where you step. You want to throw the ball away to a righty, you step away. If you want to throw it in, you step in. It’s almost like if I’m going to step there and if I’m going to throw to the right field foul pole, I’ll step there. This strategy enables you to set up your arm position in coordination with the rest of your body to hit your target.

But this is tougher than it sounds. Few pitchers can accomplish this seemingly simple move. If you are among the majority of pitchers who can’t quite get the ball to “come back” it’s probably because you are throwing across your body. Even the slightest closed landing position will lock you out and prevent the ball from backing up. Some pitchers throw across their body because they have a long arm arc or their arm is slow to the top of the arc. This can be remedied by shortening the arc or speeding up the arm swing. Some pitchers may throw across their body naturally. Maybe a pitcher has had much success with this delivery and is reluctant to change. The best pitching coaches recognize that there are many different ways to get it done and what works well for some may not work for others. If you’re content with your delivery and your pitching repertoire, you may want to forget about the front door fastball and polish the pitches you currently throw.

However, if you are a sinkerball type pitcher with good movement to the like side of the plate (right-handed pitcher to the third base side of the plate or left-handed pitcher to the first base side of the plate) you might be a prospect for the front door fastball.

Take a close look at your two-seam fastball. Does it run a lot when you throw it to the third base side (left-handers should throw it to the first base side) of the plate? Take notice of your stride step. If you’ve got good movement, it’s likely that you’ve stepped directly at your target or perhaps even slightly open. Now throw the same pitch to the first base side (third base side for lefties) of

the plate and observe ball movement and stride foot position. If the ball had the same good “come back” movement that it had on the other side of the plate, you probably stepped directly at your target. Remember, the plate is 17 inches wide. This doesn’t mean you change your step 17 inches. Because you’re 60 feet, 6 inches from your target only a slight adjustment is necessary. Sometimes it’s as simple as pointing your toe to the target corner of the plate.

Stepping to your target enables your body to open up at the proper time and allows you to stay behind the ball. If you stay too closed with your stride leg, you will carry the ball across your body. Your hand will work its way to the outside of the ball and you’ll carry it across your body and lose all the “come back” movement and it may cut like a slider.

Just like a quality sinker, your fingers must stay on top of the ball. Don’t change your arm slot in an attempt to generate movement. A common misconception among young pichers is that a lower arm angle will generate more movement. Not true. Any movement from a low arm angle and dropped wrist will likely be flat and east to hit if it’s thrown in the strike zone.

Don’t Overthrow It

One of the common faults among young pitchers is to overthrow when the pitch inside. The result of such an approach is poor control and little movement. The effectiveness of the front door fastball is based on location and movement, not on velocity. Some of Maddux’s best front door fastballs are those thrown with less speed than his normal sinker. His ability to locate and

“The first thing I had to learn about throwing sinkers inside to lefties is that I have to step there.”

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change speeds on this pitch makes him nearly impossible to hit.

Finish Square

If you’ve ever noticed Greg Maddux at the end of his delivery you’ll see that he finishes square to the plate. Sometimes you’ll even see him finish with a little bounce. This puts him in position to field his position- he owns three Gold Glove Awards*. But the square finish is also the result of a balanced delivery and follow through.

Here’s a tip to get that back-up movement and finish in a square fielding position. Actually there are two things to remember:

• At the time you being your delivery, concentrate on stepping directly to your target.

• As you reach your balance point and begin your move to the plate, concentrate on bringing your throwing side hip (for a right-hander that is your right butt) around in a firm action so that you finish square to the target. In practice, emphasize this by trying to make a thump sound with your pivot foot as it lands. This back side hip action will force your arm into the proper release zone

and you’ll immediately see more movement. This technique will prove especially effective for slower sinkers and change-ups.

Power Pitchers Beware

The front door fastball is a pitch based entirely on movement and location. Most power pitchers are able to pitch to both sides of the plate because of their velocity. But because of the speed of their fastball, few power pitchers have enough movement on their fastballs to make this a viable pitch. Those power pitchers who are able to throw the front door fastball, like those we mentioned in the beginning of this article, have exceptional arms and solid deliveries.

The Mental Aspect

The purpose of the front door fastball is to make the hitter cognizant of the inside corner. Once a pitcher establishes himself as willing and able to come inside for strikes, it makes the job of going outside to get the out much easier.

*Maddux finished his career with a record 18 Gold Glove Awards, along with 355 wins and four Cy Young Awards.

Chris Welsh is a former pitcher for the San Diego Padres, Montreal Expos, Texas Rangers, and Cincinnati Reds. Currently, he is the color analyst for the Reds television broadcast team. Copyright © 1993 by Splitfinger Publications. Reprinted by permission by Chris Welsh and The Thinking Pitcher.

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Game Day Readiness OK…you like pitching, In fact you love it. In fact you eat, drink and sleep pitching. When you dream, you dream of getting batters out; making them prisoners with no chance of a pardon to 1st, 2nd or 3rd base let alone home. You’ve practiced. Then you’ve practiced more. Now, you’re schedule to start the next game. You get ready, prepare. You study the other team. You study baseball and pitching more. You’ve eaten and hydrated properly, have gotten enough rest and have properly conditioned your body for endurance, strength and flexibility as a pitcher. From both the wind-up and stretch you are mechanically sound. Your legs, shoulders, back, trunk and arms, feet work in harmony; your entire body is well synchronized. You are a capable pitcher! And you believe it. You believe you have a very good tool kit and are keenly aware of all of this.

Game Day: How Did It Go? It is game time. No changes, no rain out, you start as scheduled. But the reality is you didn’t pitch well. Maybe it was ugly, outright awful. Maybe your poor pitching happened right away, in the first inning or mid-game or the

OUCH! PAIN!!! I Just Pulled My Brain Hamstring or

Managing Tension, Jitters & Anxiety in Pitching

By Jim Meier, Championship Thinking Coach meier260@cox.net Cell 1-402-490-9293 Home 1-402-779-4712

www.championshipthinkingcoach.com

Preface On September 14 I received an e-mail from Justin Entrekin, pitching coach at Blackman HS, Murfreesboro, TN. He asked me to write an article on the mental game of pitching for this publication. After he and I talked the next day I got at the process. The end result is below. I could have written on many mental game topic; attitude, belief, focus, imagery, self-talk/self-image, to name a few. I chose tension, jitters and anxiety because:

1. It exists. It’s real. Its needs should not be denied or ignored but needs

managed square on.

2. It’s as much a part of baseball as are bats, balls and gloves or the three outfielders. Tension, jitters and anxiety shows up every game.

3. With all sports, in my Sports Psychology work*, it comes up frequently….this hamstring in the brain pull. I’ve dealt with it often and often successfully. * Simply said, Sports Psychology is how the mind works in sports. As a 20+ year sports psychology coach, I’ve taught many athletes and coaches ways to train their mind to work for them rather than remain untapped or worse work against them. The physical and technical parts of baseball take many repetitions to become good. This is true with the mental game too.

4. I wanted to prescribe specific remedies a pitcher can take and a coach can help him do.

The scenario in the article represents one-on-one sports psychology work I’ve done with numerous pitchers-college, HS and youth. I’ve drawn content from my workbook, Championship Thinking: Building Mental Muscle in Baseball. My sports bio is provided after the article.

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later innings. Maybe the outing was so awful that the proverbial ‘wheels come off’….right there in front of everybody …walks, base hits, missed spots, hit batters seem to ‘lay scattered’ about the mound, real. There is proof. The scoreboard and scorebook record it. Even though you know that anyone whom has competed in sports has had this experience at one time or another, it doesn’t help. This is you and you feel terrible. Note: Words expressed to me from those I’ve worked with include: sad, like a failure, upset, mad, resigned, shocked, worthless, pained, defeated, angry at myself, embarrassed, empty, confused, awful, and lost.

What happened? What do you do?

So what happened? You were ready, right? Your tool box was full, right? How could this be? More importantly, how do you deal with an outing like this? Given this scenario, here are three options you have the power to act upon. They require no one’s permission. Option 1: Quit! “Quit”, you say? Yea, maybe it’s the best thing. Hopefully it isn’t and hopefully you don’t. But know it is a way to avoid the negative feelings and disappointment. And most importantly, remember this option exists. You won’t be killed if you don’t play baseball. Coaches, parents and administrators do not sentence and send people to the gallows for saying, “I’m not going to play anymore.” This has psychological and emotional value for you because this is an option, it is a choice, the choice is yours and choice has great value for your motivation and will. Option 2: Practice more. Run more. Lift more. Throw more pens. Watch more video. This option may not hurt you. Any pitcher needs to

hone his skills. But given the above story, I don’t think this option will help much. It is not the best use of your time. Most players will take this route which is often reinforced by the coach and/or parent(s). But more physical and technical work is not the answer. Remember, you already have the complete pitcher’s tool kit. Right? Option 3: Here’s your best choice. What is it? Become more mentally tough and mentally smart as a pitcher. Yes, this is where you need to go to overcome really bad outings and create future successes. This is where you need to stretch your baseball know-how in order to highly increase your odds of not pulling your brain’s hamstring again due to lack of how to manage (not eliminate) tension, jitters and anxiety. So, yes, choose Option 3 Mental tools and techniques are powerful, practical and positive ways to think about yourself and your performance*. That is, once you learn the right way to think. *The concepts I teach and which are available in my workbook, Championship Thinking: Building Mental Muscle in Baseball have the added value of application to school, work and creating good relationships with family, friends and others.

If your stomach disputes you, lie down and pacify it with cool thoughts.” -Satchel Paige

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14

When you become good at getting your thinking in shape and keeping it is shape, you’ll begin to improve more quickly, have more successes and be more confident in ways that last. You’ll sling-shot past many of your competitors because based on my experience, few athletes, pitchers included, are really good at being mentally smart and mentally tough. They sadly lack this most important tool in their kit. You’ll have greater staying power and the ability to bounce back because not every pitch is a masterpiece, every inning is not 1, 2, 3-no runs, no hits, no errors; every game is not a no-hitter, a shutout, a win or even the best of your best. If it were, you just might stop playing because there wouldn’t be the challenge, no real competition and therefore no fun. As I wrote earlier, if you can’t lose you can’t truly win! Keep in mind, all the pitching tools in your kit are critical: physical, technical, baseball knowledge, care for your body, even self-motivation combined with A+ facilities and the best equipment. However, without possessing strong mental skills, these other tools are either underused or even misused.

Zeroing in: The Tension, Jitters and

Anxiety part of Option 3? Tension- showing or undergoing emotional strain Jitters- to tremble with anxiety Anxiety- to dread something, to be apprehensive, nagging worry; sometimes intensely. Remember, with option 3 there are many tools to develop for a pitcher’s mental game tool kit compartment. With the above scenario, I’m only addressing how to deal with Tension, Jitters and Anxiety. Different stories produce different problems which require different types and doses of the mental game RX to address RX remedy for the awful outing fix comes from a sports specialty called Sports Psychology. WARNING!!! Way too many players and

coaches hear or read something about the mental game once or twice and think they now have it locked-in. They don’t. What they may have gotten is an understanding of the concept, the importance and maybe some ways to develop mental smarts and toughness. Yet, that’s a long way from it being a developed skill. It’s just like being shown how to properly throw a change-up. You now have the idea and have seen it work and maybe in a pitching session or clinic even thrown a good change-up. But to command this pitch you need many, many repetitions. Mental game training requires the same amount of practice, repetitions, practice, repetitions. And always remember why you are doing this work; it is ultimately what separates the good from the very good from the great and from those who reach the pinnacle in their sport (profession).

Here are specific things you can do So how do you get smarter and tougher at developing and managing your own tension, jitters and anxiety? Let’s get back to the above scenario with specific actions to take. My guess is you can identify with it. In this case, the pitcher either lacked knowing how to manage tension, jitters and anxiety or if he knew how he didn’t recall it when he needed to because everything else was in place. When you experience tension, jitters and anxiety know and do these things: 1. You are not alone. Everyone who competes has similar experiences. It simply goes with the athletic landscape. 2. The key is learning to manage it and make it work for you at healthy levels. 3. A Healthy level of tension is showing or undergoing emotional strain that positively excites you and gets your blood flowing very well. A Healthy level of jitters is to tingle with anticipated of challenge and readiness. A Healthy level of anxiety is to acknowledge a

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truth- you cannot really be a winner if there is no chance of losing. There is no challenge, no fun. At this healthy level this also requires sublimating the word fail and emphasizing the word HIGH PREFORMANCE. 4. When the tension, jitters and anxiety you experience and feel is too much you are then out-of-your-comfort- zone; mentally stretched too far. POP! Your brain’s hamstring is in danger of a severe pull. 5. Be aware of these more common indicators: shallow breath, overly sweaty palms, dry mouth, tightness in your neck, shoulders and face muscles, foggy thinking, feeling confused, slower or faster speech compared to your normal, game seems to be racing by and you can’t keep up. 6. It is a mistake to try to ignore, deny or eliminate it. Why? Because tension, jitters and anxiety are as real as the pitch you just threw, the out you got or the up-the-middle single that just missed your outstretched glove. So, if well-meaning people say things to you like, “Don’t think about the stress?” Or, “Shake off the tension,” or similar advice. Simply smile and say thanks. Then remember the next point. 7. Although I am 65 as of this writing, I still love to compete…against others and myself: golf, pick-up basketball, horseshoes, pool, meeting biking and walking goals. Here’s what I do. I say things like, “I love the pressure, I welcome the stress, I embrace the tension, I relish being pushed.” Being at this state of mind taps energy, makes me feel alive, pumps warmer blood through my veins to my bones, muscles, tendons and ligaments, unleashes adrenalin throughout my being, helps me stay in the present and focused. Yes, I have pulled my hammy twice in my life. Boy, does that physically hurt. And, yes, I have pulled my brain hamstring a few times. That hurts too and unless I knew how to heal it, unlike the leg hammy, the pain doesn’t go away. So yes, I apply my RX to myself. It is a wonderful tool.

Step 3A: Recall similar situations where you felt tension, jitters and anxiety yet succeeded. Say to yourself, “I’ve been there before and succeeded!” Go back to early games this year, last year, little league. Write down all the detail you can remember about specific moments in the game, even if it is only one, write it down. It could be getting a K on a 2-3 count against a tough hitter with the sacks filled in a tight game. It could be a time when you felt a tingle of jitters right before a pitch you threw well and it was laced for a double, and then you said, “I love this game, new hitter, let’s go” and then you shut him down. Could be many such stories stored in your memory. Pull them up, write them down, put them on 3 x 5 cards-two sets, one for your ball bag and one for your room, go over them 3 times a day, off jitters. Focus on the performance by telling yourself what you did well. In this recall process say the words you said then, imagine what you imagined then and feel the emotions of both the tension and most importantly the overriding point of relaxation that was present during the process of execution (making the shot, hitting the basket, throwing the pass, blocking the goal, setting the kill, returning the serve, etc.) Step 3B: If you have no similar or same situation to recall, then begin to apply this positive and powerful simulation process: a) Anticipate where you will most likely have these points of comfort zone stretch b) Imagine yourself experiencing tension, jitters and anxiety since you will c) In spite of the tension, jitters and anxiety, see yourself skillfully performing. d) Say to yourself words like these: “It’s just like me to manage my tension with an easy sense of calm and relaxation.” “I take my friend, Healthy Jitters, to the mound. He gives me good energy and endurance. “

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“I’m masterful at harnessing healthy doses of anxiety in my being to throw great pitches.” “I love the challenge of facing the best hitters.” (with this one, I’ve often wondered how many major league pitchers thought that way when facing Hank Aaron who was mentally world-class).

“People always ask me about mechanics; where I put my hands, what I did with my wrists, and so on. No matter what level you’re on, to have the type of career you can be proud of, you have to take charge of your mental game. It’s what sets you apart from other players.” -Hank Aaron

Jim Meier has served athletes, teams and organizations since 1976. He is an author, coach, sports hypnotist, consultant and trainer to coaches, schools, sports teams and individual amateur and professional athletes. Jim’s core areas of work are: sports psychology, leadership, team development, innovation, and student-athlete-parent relationships. His work is laser-focused on 1) directly assisting athletes and teams discover, unwrap and use their inner greatness and 2) working with coaches, schools and professional teams to become the leaders needed in the context of their organization and specific situations. Results include DI and DII national championship teams in several sports including Oregon State, U. Southern Indiana, the Japanese national collegiate baseball team as well as HS state and city champions. The cornerstone of Jim’s approach is developing the entire person- mind, emotion, heart and spirit-based on character, good old fashion work ethic, desire for competitive play and a healthy dose of moxie. He does this by assessing for mental smarts and mental toughness and then applying one or more of his proven tools to shore up areas of weakness and capitalize on areas of strength. In December ’07 and ‘08, Leadership Excellence magazine selected Jim to its list of top 100 minds in personal leadership. Notables on the list are Mike Krzyzewski, Steve Young, Lance Armstrong, Oprah Winfrey, Zig Ziglar, Steven Covey, Tom Peters and Tony Robbins. Since ‘05 Jim has hosted a weekly hour long Internet radio talk show titled “Championship Thinking in Sports.” The show, designed to educate, inform and motivate coaches and players, features prominent guests from the full spectrum of sports. Jim has written two sports psychology workbooks: Golf’s Mental Game: Your 15th Club and Championship Thinking: Building Mental Muscle in Baseball. He has co-authored a workbook, Becoming A Leader We Need with globally recognized leadership expert, Michael Maccoby. Jim has also written numerous instruction documents. His frequent media contributions include articles and radio interviews for organizations such as Ripken Baseball, EPSN-The Zone, ABC affiliates, Omaha-World Herald, “You’ve Got Game”, The Strike Zone, and national coaches associations. In addition to longer term national and international assignments, Jim regularly delivers sports focused presentations in settings such a national conventions, clinics, camps, conferences, workshops, awards banquets, cruise ships and school assemblies. A partial list of Jim’s customers can be viewed at:

www.championshipthinkingcoach.com. Link to view video overviewing Jim’s work: http://www.youtube.com/watch?v=50_XmPiFWX8. *Jim’s education and background includes a MA-International administration and studies with emphasis in psychology, philosophy and social development applied to sports at the individual and team level. Jim also works with for-profit, not-for-profit, government, health care, education and professional associations. For information on these services go to www.tccomaha.com and click on the Jim Meier link. Contact Jim at 402-490-9293 (cell) 402-779-4712 meier260@cox.net

If you wish to contribute an article about any of the topics listed above, or any other topic that is pitching related and may not be listed, please submit your writings and accompanying photographs electronically to the managing editor of The Pitcher’s Toolbox:

coache12@hotmail.com

For more information, please call at (931) 279-0807.

The Pitcher’s Toolbox is looking for information about the following aspects of pitching:

• Delivery Drills • Controlling the Running

Game • The Mental Game • Throwing Programs

(including long toss practices)

• Pitching Philosophies • Mechanical Terminology

and Training Practices • Conditioning Programs

(including shoulder-care exercises)

• Variations of PFP Drills • Rehab Throwing

Routines • Issues and Concern

The Pitcher’s Toolbox reserves the right to select from submitted articles for publication, as well as refuse materials that are inappropriate for the mission of the magazine. No responsibility is assumed for unsolicited content or photographs, nor for unauthorized material submitted for publishing from authors.

Four-Step Lead-Up Drill

This drill is designed to place a more game-like approach while focusing on the mechanical aspect and to increase the consistent feel of all of its components. It is a drill that involves Balance Phase I, II, and III, with the added components of positive direction, weight retention and expansion in between phase II and III.

The drill consists of 25 to 30 throws, broken down into a four-step regression until the delivery is free flowing and the approach and feel are consistent.

The drill starts with 5 to 6 throws where all segments are addressed. Balance Phase I to Balance Phase II to expansion and weight retention to Balance Phase III. From Balance Phase III, a pitch focusing on backside energy will be thrown. After completing the last throw the next step will be repeated with the elimination of Balance Phase III, throwing the pitch from the expansion and weight retention position feeling BP III as your make the throw. As stated earlier, it is a drill that continues to eliminate a step in the sequence as throws are made. The third step of the drill begins the actual throwing of a pitch from BP II feeling the expansion and weight retention position and BPIII as the throw is being made. The final step is gathering in Balance Phase I and going through the last three segments as you make a throw.

The drill should be finished with a few pitches being made both out of the wind-up and the stretch with focus on delivering a pitch down in the zone.

A Few Drills for the Pitching Process

By Fred Corral

Associate Head Coach/Pitching Coach

The University of Memphis

Pitching Delivery (Mechanics)

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The 60-40-20 Drill

This drill is designed to incorporate the feel and improve the separation of hips and shoulders in the delivery. At stride foot plant, there may be a benefit of torque within the core regent if the hips precede the shoulders. This drill is a good way to free up that area working from as close to stride foot plant to additional steps back into the delivery in a “backward chaining” method. First, the athlete takes a walking type step to about 60 percent of actual stride length. The back heel will be up and separation position of hands and arms will be at shoulder height. This is very important as the position of arm need to sync up to position of body at 60 percent of delivery. From this position we will rotate the upper body against the pre set position of the hips feel the torque or stretch of the core regent. Once rotation has occurred, the athlete will take the stride foot out to the target and throw.

Second part of the drill will then place the athlete at 40 percent of stride length with separation position of hands and arms half way to shoulder height. Note: Heel of back foot is still up.

Third part of the drill will then place the athlete at 20 percent of stride length with separation position of hands and arms in a hands together position. Note: Heel of back foot is still up.

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3-Step Breaking Ball Drill

The purpose this drill is to incorporate all aspects of throwing the curveball broken down in a sequence beginning at release point position (BP 4) and working it back in sequence to Balance Phase I. In working on the drill in reverse order we are going to attain the proper feel of its end result.

Step 1 – Take a position of about 8 feet from your partner and have him down on both knees. Start in Balance Phase IV with curveball grip out in front. Fingers should be at the top front part of the baseball and body position is that of a lunge with glove hand over stride foot. From this position we want to take our upper-body into a convex position, arching back and bringing the arm back keeping it in a ninety-degree angle. From there we want to transfer weight forward as we throw the top front of the baseball to our target.

Focus should be on balance feel of having hips and chest to our target as well as desired rotation of baseball. Complete 6 throws from this position.

Step 2 – Increase distance to 15 feet and start from a square up position to your target with glove at chest height with palm facing you. Throwing arm will be in an L-position with your curveball grip. From this starting position we will take a step forward to our target and throw the top part of the baseball getting our body to the hips and chest square to our target position. Complete 6 throws from this position.

Pitch Improvement

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Step 3 – Increase the distance to 20 feet and start from Balance Phase III (Power position). Bringing our hands together we will transfer weight from front to back foot in a rock and load manner. At the loading phase over back leg we will separate hands and fire backside to target releasing the ball out front and finish delivery in Balance Phase V. Complete 6 throws from this position.

After completing all steps and throws finish drill working from 45 feet throwing from Balance Phase I and focusing on fluidity of approach and rotation of pitch.

Another approach to the drill can be to use a softball in the above three steps and transferring to the baseball when working from 45 feet.

Plus 1 Minus 2 Bullpen

This bullpen will produce an importance of focusing on the task at hand: this pitch. It will bring about pressure, how to deal with adversity, and self talk. It is a bullpen the athlete can do on their own or in a competitive format with another teammate(s).

The objective is to throw strikes. The catch net has a strike zone. The strike zone does not move. Balls that make it in the strike zone are award as 1 point. Pitches that do not make it in the strike zone are given a minus 2. The goal of the bullpen is to have a 0 (67% strikes) or a positive number. This is a great pen and as a coach you can adjust it in any way you would like. Some examples are: 25 pitch pen consisting of 14 fastballs, 6 curve-balls, and 5 change-ups. In doing this type of bullpen simply place 3 piles of balls so that the athlete is required to throw those amounts, in doing so he can throw the pitches in any sequence. When the pile is done the amount of pitches you would like thrown can be assured.

The record for a 36 pitch pen was a plus 12 (78% strikes).

Pitch Strategy

22

Pitcher’s Toolbox: What are the mechanical keys that you use to achieve a consistent delivery?

Tim Dillard: I usually try to slow things down. In a game, pitchers tend to rush because of energy, excitement, or just being in a hurry. I have found that mechanics is not usually the problem- it’s the tempo of the mechanics. The big key for me is to execute a relaxed, under-control pitch with no focus on mechanics, but rather a focus on hitting my target. With this plan, my lack of execution will tell me I need to slow things down and be under control.

PT: Who was most influential in your development as a pitcher?

Dillard: Teammates. Most of what I do on the mound, philosophies, grips, sequences, I picked up from teammates over the years.

PT: When the catcher signals for you to throw your fastball, what dictates whether you choose to throw your two-seam fastball vs. throwing your four-seam fastball?

Dillard: A lot of times when a pitcher has both fastballs, the catcher simply wiggles 1 finger for a two-seam and no wiggle for 4-seam. Sometimes it can be simply location. To a righty, fastball in can be understood two-seam and away be 4-seam.

PT: There are a number of preferences that coaches and players have in regards to throwing the 0-2 pitch. What do you prefer when the count is 0-2?

Dillard: The best 0-2 pitch in baseball is the high fastball.

Tim Dillard was drafted out of Itawamba Community College (MS) in the 2002 First-Year Player Draft by the Milwaukee Brewers. The two-time Minor League All-Star and 2005 Pitcher of the Year in the Brewers’ organization made his Major League debut with Milwaukee on May 23, 2008. This season, Dillard has appeared in 24 games in 2and posts a 1-1 record. He has struck out 27 batters in 28.2 innings.

A Visit to the Mound

with Tim Dillard

The Pitcher’s Toolbox Presents

Above: Dillard pitching for the Brewers’ Triple-A affiliate, Nashville Sounds.

Photo courtesy of creative commons attribution- share alike 2.0 generic licensing agreement.

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PT: When we watch games on television or live at the field, we notice that each pitcher stands in a different location on the rubber. As a left-handed pitcher, where do you position yourself on the rubber?

Dillard: Every pitcher is different. For me as a sidearm righty, I am on the first base side of the rubber. This allows me to have more plate to work with. When I would try the third base side, I was cutting the plate nearly in half, which increases some deception, but at a risk of throwing more balls than strikes.

PT: What do you do with runners on base to control the running game?

Dillard: Vary my holds, vary my looks, and be quick to the plate.

PT: How much do you throw in-between appearances?

Dillard: Every day. In pro ball, you throw every day. Starter or reliever, it doesn’t matter. Unless you are hurt, you should throw every day.

PT: What is your preferred conditioning routine in-between appearances?

Dillard: Stadiums and sprints. As a starter, day after starting is flush day, a 25-minute run. As a reliever, I try and run stadiums every other day, with sprints on in-between days. Stadiums is a great way to easily stay in shape for the full season grind.

PT: What would you say are the keys to your success as a pitcher?

Dillard: Throw strikes. Control (hitting corners). Being able to throw more than one pitch for a strike. Not afraid to hit someone by pitching inside. Battling. Not wanting to get beat. Competing in such a way that shows teammates and opposing teams you won’t be pushed around.

PT: Given your success, it is natural for younger pitchers to immolate you, particularly those in youth leagues and in high school. If you were to give one piece of advice to a group of young pitchers, what would you say to them and why?

Dillard: What are you willing to do to be better every day in baseball? Playing video games will not make you better. Watching television will not help, unless watching Major League baseball, but rather having a mindset and passion every day to learn something new and get better.

Tim Dillard’s Career Highlights

Made Major League debut on May 23, 2008

2005 Minor League Pitcher of the Year (Milwaukee Brewers)

2003 Florida State League All-Star and 2005 Southern League All-Star Selections

2003 1st Team All-American (Itawamba Community College)

Father, Steve, played for the Red Sox, Tigers, Cubs, and White Sox

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The Interval Throwing Program (ITP) is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by slowly progressing through graduated throwing distances. The ITP is initiated upon clearance by the athlete’s physician to resume throwing and performed under the supervision of the rehabilitation team (physician, physical therapist, and athletic trainer). The program is set up to minimize the chance of re-injury and emphasizes pre-throwing warm up and stretching. In development of the interval throwing program, the following factors are considered most important:

1. The act of throwing the baseball involves the transfer of energy from the feet through the legs, pelvis, trunk, and out the shoulder, through the elbow and hand. Therefore, any return to throwing after injury must include attention to the entire body.

2. The chance for re-injury is lessened by a graduated progression of interval throwing.

3. Proper warm-up is essential.

4. Most injuries occur as the result of fatigue.

5. Proper throwing mechanics lessen the incidence of re-injury.

6. Baseline requirements for throwing include a pain-free range of motion of all joints involved in throwing and adequate muscle power and resistance to fatigue.

Because there is an individual variability in all throwing athletes, there is no set timetable for completion of the program. Most athletes, by

nature, are highly competitive individuals and wish to return to competition at the earliest possible moment. While this is a necessary quality of all athletes, the proper channeling of the athlete’s energies into a rigidly controlled throwing program is essential to lessen the chance of re-injury during the rehabilitative period. The athlete may have the tendency to want to increase the intensity of the throwing program. This will increase the incidence of re-injury and may greatly retard the rehabilitation process. It is recommended to follow the program rigidly as this will be the safest route to return to competition.

During the recovery process the athlete will probably experience soreness and a dull, diffuse aching sensation in the muscles and tendons. If the athlete experiences sharp pain, particularly in the joint, stop all throwing activity until the pain ceases. If continued pain, contact your physician.

Weight Training

The athlete should supplement the ITP with a high repetition, low weight exercise program. Strengthening should address a good balance between anterior and posterior musculature so that the shoulder will not be predisposed to an injury. Special emphasis must be given to posterior rotator cuff musculature for any strengthening program. Weight training will not increase throwing velocity, but will increase the resistance of the arm to fatigue and injury. Weight training should be done the same day as you throw; however, it should be after your throwing is completed, using the day in-between for flexibility exercises and recovery period. A weight training pattern or routine should be

The Interval Throwing Program for Baseball Players

Provided by Dr. Allen F. Anderson, Tennessee Orthopaedic Alliance

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stressed at this point as a “maintenance program.” This pattern can and should accompany the athlete into and throughout the season as a deterrent to further injury. It must be stressed that weight training is of no benefit unless accompanied by a sound flexibility program.

Individual Variability

The ITP is designed so that each level is achieved without pain or complications before the next level is started. This sets up a progression that a goal is achieved prior to advancement instead of advancing to a specific time frame. Because of the design, the ITP may be used for different levels of skills and abilities from those in high school to professional levels. The reasons for being in the ITP will vary from person to person. Example: One athlete may wish to use alternate days throwing with or without using weights in between; another athlete may have to throw every third or fourth day due to pain or swelling. “Listen to your body- it will tell you when to slow down.” Again, completion of the steps of the ITP will vary from person to person. There is no set timetable in terms of days to completion.

Warm-Up

Jogging increases blood flow to the muscles and joints thus increasing their flexibility and decreasing the chance of re-injury. Since the amount of warm-up will vary from person to person, the athlete should jog until developing a light sweat, then progress to the stretching phase.

Stretching

Since throwing involves all muscles in the body, all muscle groups should be stretched prior to throwing. This should be done in a systematic fashion beginning with the legs and including the trunk, back, neck, and arms. Continue with capsular stretches and t-bar range of motion exercises.

Throwing Mechanics

A critical aspect of the ITP is maintenance of proper throwing mechanics throughout the advancement. The use of the Crow-Hop method simulates the throwing act, allowing emphasis of the proper body mechanics. This throwing method should be adopted from the onset of the ITP. The flat-footed encourages improper body mechanics, placing increased stress on the throwing arm, and, therefore, predisposing the arm to re-injury. The pitching coach and sports biomechanist (if available) may be valuable allies to the rehabilitation team with their knowledge of throwing mechanics.

Components of the Crow-Hop method are first a hop, then a skip, followed by the throw. The velocity of the throw is determined by the distance, whereas the ball should have only enough momentum to travel each designed distance. Again, emphasis should be placed upon proper throwing mechanics when the athlete begins phase two: “Throwing Off the Mound” or from his respective position to decrease chance of re-injury.

Throwing

Using the Crow-Hop method, the athlete should begin warm-up throws at a comfortable distance (approximately 30-45 feet) and then progress to the distance indicated for that phase (refer to Table 1). The object of each phase is for the athlete to be able to throw the ball without pain the specified number of feet (45 feet, 60 ft, 90 ft, 120 ft, 150 ft, 180 ft) 75 times at each distance. After the athlete can throw 180 feet 50 times without pain he will be ready for throwing off of the mound or return to his respective position (step 14). At this point, full strength and confidence should be restored in the athlete’s arm. It is important to stress the Crow-Hop method and proper mechanics with each throw. Just as the advancement to this point has been gradual and progressive, the return to unrestricted throwing must follow the same principles. A pitcher should first throw only fastballs at 50%, progressing to 75% and 100%. At this time, he may start more stressful pitches

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such as breaking balls. The position player should simulate a game situation again progressing from 50-75-100%.

Once again, if an athlete has increased pain, particularly at the joint, the throwing program should be backed off and re-advanced as tolerated, under the direction of the rehabilitation team.

Phase I – The Interval Throwing Program for Baseball Players

45’ Phase 90’ Phase 150’Phase Step 1: A) Warm-Up Throwing Step 5: A) Warm-Up Throwing Step 9: A) Warm-Up Throwing B) 45 feet (25 throws) B) 90 feet (25 throws) B) 150 feet (25 throws) C) Rest 15 minutes C) Rest 15 minutes C) Rest 15 minutes D) Warm-Up Throwing D) Warm-Up Throwing D) Warm-Up Throwing E) 45 feet (25 throws) E) 90 feet (25 throws) E) 150 feet (25 throws) Step 2: A) Warm-Up Throwing Step 6: A) Warm-Up Throwing Step 10: A) Warm-Up Throwing B) 45 feet (25 throws) B) 90 feet (25 throws) B) 150 feet (25 throws) C) Rest 10 minutes C) Rest 10 minutes C) Rest 10 minutes D) Warm-Up Throwing D) Warm-Up Throwing D) Warm-Up Throwing E) 45 feet (25 throws) E) 90 feet (25 throws) E) 150 feet (25 throws) F) Rest 10 minutes F) Rest 10 minutes F) Rest 10 minutes G) Warm-Up Throwing G) Warm-Up Throwing G) Warm-Up Throwing H) 45 feet (25 throws) H) 90 feet (25 throws) H) 150 feet (25 throws) 60’ Phase 120’ Phase 180’Phase Step 3: A) Warm-Up Throwing Step 7: A) Warm-Up Throwing Step 11: A) Warm-Up Throwing B) 60 feet (25 throws) B) 120 feet (25 throws) B) 180 feet (25 throws) C) Rest 15 minutes C) Rest 15 minutes C) Rest 15 minutes D) Warm-Up Throwing D) Warm-Up Throwing D) Warm-Up Throwing E) 60 feet (25 throws) E) 60 feet (25 throws) E) 180 feet (25 throws) Step 4: A) Warm-Up Throwing Step 8: A) Warm-Up Throwing Step 12: A) Warm-Up Throwing B) 60 feet (25 throws) B) 120 feet (25 throws) B) 180 feet (25 throws) C) Rest 10 minutes C) Rest 10 minutes C) Rest 10 minutes D) Warm-Up Throwing D) Warm-Up Throwing D) Warm-Up Throwing E) 60 feet (25 throws) E) 120 feet (25 throws) E) 120 feet (25 throws) F) Rest 10 minutes F) Rest 10 minutes F) Rest 10 minutes G) Warm-Up Throwing G) Warm-Up Throwing G) Warm-Up Throwing H) 45 feet (25 throws) H) 120 feet (25 throws) H) 120 feet (25 throws) Step 13: A) Warm-Up Throwing B) 180 feet (25 throws) C) Rest 15 minutes D) Warm-Up Throwing E) 180 feet (25 throws) Step 14: Begin throwing off the mound or return to respective position

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Summary

In using the Interval Throwing Program (ITP) in conjunction with a structured rehabilitation program, the athlete should be able to return to full competition status, minimizing any chance of re-injury. The program and its progression should be modified to meet the needs of each individual athlete. A comprehensive program consisting of a maintenance strength and flexibility program, appropriate warm-up and cool-down procedures, proper pitching mechanics, and progressive throwing will assist the baseball player in returning safely to competition.

Phase II – The Interval Throwing Program for Baseball Players

STAGE ONE: FASTBALL ONLY STAGE TWO: FASTBALL ONLY Step 1: Interval Throwing Step 9: 45 Throws off mound 75% 15 Throws off mound 50% 15 Throws in Batting Practice Step 2: Interval Throwing Step 10: 45 Throws off mound 75% 30 Throws off mound 50% 30 Throws in Batting Practice Step 3: Interval Throwing Step 11: 45 Throws off mound 75% 45 Throws off mound 75% 45 Throws in Batting Practice Step 4: Interval Throwing 60 Throws off mound 60% STAGE THREE Step 12: 30 Throws off mound 75% Warm-Up Step 5: Interval Throwing 15 Throws off mound 50% Breaking Balls 30 Throws off mound 30% 45-60 Throws in Batting Practice (Fastballs Only) Step 6: 30 Throws off mound 75% Step 13: 30 Throws off mound 75 % Warm-Up 45 Throws off mound 50% 30 Breaking Balls 75% 30 Throws in Batting Practice Step 7: 45 Throws off mound 75% 15 Throws off mound 50% Step 14: 30 Throws off mound 75% 60-90 Throws in Batting Practice- 25% Breaking Balls Step 8: 60 Throws off mound 75% Step 15: Simulated Game: Progressing by 15 Throws per workout *Use interval throwing to 120’ phase as warm-up *Use speed gun to aid in effort control *All throwing off the mound should be done in the presence of your pitching coach to stress proper throwing mechanics.

Dr. Allen F. Anderson is a 1976 graduate of the University of Tennessee College of Medicine. He completed a residency in orthopaedics at Vanderbilt University and is board certified by the American Board of Orthopaedic Surgery and in general orthopaedics. He also has a certificate of added qualification for Sports Medicine.

TENNESSEE BASEBALL COACHES ASSOCIATION

Pat Swallows, Executive Director

Visit us at www.tbca.org.