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Pitching
Tips,
from Beth Keylon-Randolph...
Drills to increase your
pitching speed:
- Wall throws: Stand as
close as you can to a wall and still throw with a full motion. You
should use a softie for this drill. It is also good if you use a
mound to pitch from. You should do your normal windup and then try to
explode the ball through the wall. Pitching close to the wall will
help you remain quick and aggressive. Since you are throwing to a
wall, there is no focus on control. When you are working on speed,
you should not be concerned with speed. Throw about 5 pitches and
back up from the wall. Throw 5 more pitches as aggressive and hard as
you can and then back up. You should continue backing up until you
feel that you loose the “quickness.” As soon as you lose the
quickness, move back up and work to be faster. REMEMBER TO GIVE 100%
EFFORT ON EVERY PITCH. It is not a race, pace yourself and give
everything you have. This drill will also help in the reaction time
for balls hit back to the pitcher.
- Wall throws with endurance added
in: Stand as close as you can to a wall and still throw with
a full motion. You should use a softie for this drill. It is also
good if you use a mound to pitch from. You should do your normal
windup and then try to explode the ball through the wall. Throw as
many pitches as you can in one minute. As soon as you catch the ball,
you should be get on the mound and pitch it immediately into the
wall. Throw easy for two minutes and then repeat the drill. REMEMBER
TO GIVE 100% EFFORT ON EVERY PITCH. This drill will also help in the
reaction time for balls hit back to the pitcher.
- Speed circles: The
pitcher should get into a stride position (the stride foot out toward
the catcher with the front foot at 45 degrees and the back foot at 45
degrees as well. The feet should be a little wider than shoulder
width and both toes should be on the power line – a line drawn from
the center of the mound directly toward the target). The pitcher
should make three circles with her arm as fast as she can while
keeping the shoulder relaxed and release the ball. The focus is to
increase the arm speed. The glove hand should be up at least shoulder
height and in line to the target. The pitcher should do this 10 times
and then do 2 circles and release for 10 times and then do 1 circle
for 10 times. If the hand begins to tingle, relax it long enough to
recover and then try again. ***Some athletes will have difficulty
doing the three circles without pain. STOP IMMEDIATELY IF PAIN IS
FELT. There should be no pain in any pitching motion. Try two
circles and then only one.
- Walking
drill:
Begin one step behind the mound with the feet together. The pitcher
should have the ball separated from the glove in the throwing hand.
At the same time, the pitcher will take a step and present the ball
and then throw hard to the wall or net. The focus is to take an
aggressive step and drive off the mound. The step gets the momentum
going for the pitcher. Try the drill for 10 times and then alternate
a regular pitch from the mound and then a walking drill.
More drills coming..
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