Pitching is fairly simple, right? All you do is pick up the ball, throw it as hard as you can, and wait around until the next guy bats, right? Not so fast. Everything in pitching, from throwing strikes to staying healthy, largely hinges on establishing proper pitching mechanics. The key to pitching mechanics is learning them early, before you form any bad habits.
Know your Position
Pitchers start from one of two positions: the windup or the stretch.
From the Wind-Up
Start by standing on the mound's rubber, with your feet shoulder-width apart and toes just barely dangling off the front. Hold your glove in front of your chest, with your elbows resting on both sides of your torso.
From the Stretch
Place your body so it faces third base (righties) or first base (lefties). Your back foot should be placed against the rubber, with your other foot an inch or two in front.
Get a Grip
Grip the ball to throw your pitch of choice. Keep the ball in your glove while you do this, so as not to tip your pitch to the batter.
Step Back to Step Forward
Take a small step back with your glove-side foot. Lift your left leg to the point where your thigh becomes parallel with the ground or higher. Shift your weight to your back leg, push off.
Just Pivot
Push off with your back foot, and pull forward with your front foot by pivoting from a 75 degree angle into a 90 degree angle. Make this pivot prior to swinging open your upper body. Pivoting early allows you to generate power with your hips, and to create a more powerful motion with your right arm. Do not open your arms before you open your hips: that wastes the power generated by your legs.
Elbow the Catcher
As you release the ball, make sure your throwing elbow is at least at ear level, with your arm as far extended as possible. This allows for a full, circular motion instead of putting any awkward, harmful stress on your elbow.
Master Degrees
As you throw, make sure your front food lands at a closed angle. If you're landing your foot pointing at the plate is a 90 degree angle, land your other foot pointing at a 75 degree angle. This puts your body into a power position: the position where your legs are fully extended with your hips and arms still closed, ready to carry your arm towards the plate.
Follow Through
Extended your arm as far you can and allow your back leg to lift up from the forward momentum, and place it on the mound to get in a fielding position. This is the best way to ensure that you're prepared to handle a ball hit back in your direction. And, possibly more importantly, you're ready to shield yourself from a hard hit line drive.
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