Baseball pitching mechanics are the foundation of every pitcher’s ability and performance. Good pitching mechanics lead to improved performance and effective energy transfer. 

From youth leagues to professional teams, pitchers work on mechanics year-round. Hammering them home helps create neuromuscular control, leading the motions to become second-nature.

At the youngest levels, coaches introduce proper mechanics to players that are new to pitching. In college and professional leagues, coaches and pitchers continually refine mechanics to improve on the mound and address issues. 

Understanding pitching mechanics is essential for maximizing performance, whether you’re a coach or player. In this resource, we’ll break down everything you need to know about mechanics to work toward becoming a better pitcher. 

Continue reading to learn about: 

• The different pitching stances 
• Pre-pitch setup 
• The 6 phases of baseball pitching mechanics 
• Preventing injuries as pitchers
• Training young players on pitching mechanics 
• Drills and training to improve mechanics as a pitcher 
• FAQs on baseball pitching mechanics

Windup vs. Stretch: What Are Baseball Pitching Stances? 

The first component of baseball pitching mechanics is the stance. Pitchers should stand in an athletic position with knees slightly bent. There are two main types of pitching stances in baseball: the windup and the stretch. 

Windup 

When a pitcher throws from the windup, they utilize more of their body to generate rhythm, motion, momentum, velocity, and power. 

1. Pitchers stand with their chest facing home plate to pitch from the windup. 
2. They take a step with their glove side foot, to the same side or back, to begin the motion
3. After stepping, they pivot their arm side leg and kick their glove side leg into balance position 
4. From there, they transfer their weight through stride and deliver the pitch 

Because it’s a lengthy process, the windup is primarily used with no runners on base. It can also be used when a runner is on third base who is unlikely to try and steal home. 

Stretch

The stretch describes a more compact pitching stance, used to expedite the motion and deliver the ball quickly. 

1. Pitchers stand with their glove side shoulder pointed toward home plate, and their chest facing either third base (right handed pitcher) or first base (left-handed pitcher) 
2. They either quickly kick to their balance point or use a modified movement called a slide-step to initiate the weight transfer 
3. Whichever movement they chose, the pitcher strides and delivers the pitch

The stretch is primarily used with runners on base, allowing pitchers to hold the runner on and prevent easy stolen bases. Some pitchers use the stretch as their primary stance, even when there are no runners on base. 

Pre-Pitch Setup and Information 

Before beginning the motion and delivery, there are a few steps to set up and prepare for each pitch.

1. Start square to the catcher
2. Find your preferred spot on the rubber
3. Stand with feet approximately shoulder width apart
4. Focus on the target
5. Adjust your grip according to the specific pitch type
6. Hold the ball in your glove around chest height

1. Start square to the catcher

When getting set, pitchers should position their body square, directly facing home plate. When pitching out of the windup, the pitcher’s chest should be facing the catcher. Out of the stretch, it’s their glove side shoulder that points toward home plate. 

2. Find your preferred spot on the rubber

Where you physically stand on the pitching rubber depends on personal preference. Some people prefer to position themselves all the way to the arm-side edge of the mound, while others prefer to stand more to the glove side. 

3. Stand with feet approximately shoulder width apart

Whether you’re in the windup or the stretch, keeping your feet shoulder width apart encourages a somewhat separated, athletic stance. This varies depending on personal preference, but an athletic stance keeps pitchers loose and flexible as they go through their motion. 

4. Focus on the target

Pitchers should get their call, then keep their eyes focused on the catcher’s mitt through the entire motion – from windup through delivery and follow through. Your eyes can shift throughout per individual preference, but you should always stay locked in on your target. 

5. Adjust your grip according to the specific pitch type

Pitchers hold the ball using one of several possible baseball pitch grips. In general, pitchers should hold the ball relaxed but firm. This varies depending on the exact type of pitch being thrown. 

• Ex. A four-seam fastball requires a looser grip, while a changeup calls for deeper hand positioning and a tighter grip to cause the decrease in velocity.  

6. Hold the ball in your glove around chest height

As with any information or tips about the pitcher’s motion, pre-pitch glove positioning varies by personal preference. 

• Ball in glove. Regardless of preference, keeping the ball inside your glove enables you to disguise the pitch. Some pitchers hold the ball behind their back while getting the call, before bringing it up to the glove after receiving the sign. 
• Around chest height. Once you’ve received the call and brought your hands together, holding your glove hand around chest height is a common and comfortable position. Some pitchers prefer to hold the glove lower, near the belt. Others have unique glove placement or positioning that works best for them, but wouldn’t necessarily be recommended by coaches. 

Mechanics of the Pitching Motion and Delivery In Baseball

A pitcher’s delivery should be something they find comfort in and value as part of their identity as a baseball player. 

Every player is unique, and their motion and delivery will reflect personal preference, body type, strength, previous instruction, and other factors. Regardless of variance, every pitcher follows the same process of mechanics when delivering a pitch. 

The pitching process consists of several key phases, including: 

1. Wind-up 
2. Stride
3. Arm cocking 
4. Arm acceleration 
5. Arm deceleration, and
6. Follow-through 

Assessing the kinetic chain during various phases of pitching is critical for identifying potential mechanical flaws. In the sections below, we’ll break down the specific mechanics of each phase in greater detail. 

The Windup [Phase 1]

Phase 1 of proper mechanics in a pitcher’s motion is the wind-up. The wind-up phase in pitching is crucial for generating momentum and potential energy. It helps pitchers find a rhythm to balance and deliver a powerful, accurate pitch. 

Guiding Principles of The Windup

There are two guiding principles to follow throughout the windup:

1. Your head should remain centered over your pivot (back) foot. Keeping your head centered helps you remain balanced and controlled, which are essential to location and command. 
2. Keep your body relaxed. A relaxed body reduces resistance and tension, allowing for more flexibility and power. Keep your elbows and stride foot relaxed and pointed to the ground throughout your windup. 

Steps in the Windup Phase

The wind-up phase involves the following actions: 

1. Take a “rocker step” with your stride foot, either to the side or backward. This transfers your weight to that foot.  
2. Move your glove (optional). Some pitchers lift the glove over their head, with the ball inside in their throwing hand. This creates motion and rhythm along with stride foot movement. Other pitchers like to keep it stationary, in the same position they hold before starting their motion. It’s all personal preference. Certain pitchers find a happy medium between the two, while others have a different, unorthodox method that “revs up” their rhythm and motion. 
3. Turn your pivot leg and foot, so the foot sits parallel directly next to the rubber. At this point, you begin to rotate your body so your chest faces third base (for right-handed pitchers) or first base (for left-handed pitchers). At the final stage of this action, your glove side shoulder points toward the target. 
4. Kick or lift the stride leg to at least a 90 degree angle. The “leg kick” continues power and momentum generation in your motion. Additionally, the leg kick during the wind-up helps elevate the center of mass of the pitcher. A couple of items to note in leg kick variance: 
   1. Some players have a smooth lift, while others use a more aggressive “kicking” motion.  
   2. 90 degrees is the baseline, though some pitchers prefer to lift their legs higher which is perfectly acceptable. If you don’t reach the 90 degree angle, you sacrifice power, momentum, and, ultimately, velocity. 
5. Keep your heel tucked beneath your knee. As you lift or kick your leg, don’t extend your heel past the knee. This creates an unnecessarily longer motion that impacts power and reduces velocity. It’s also a less athletic stance. 
   1. There are outliers here, especially in high-level college and professional baseball pitchers (see Bronson Arroyo for reference), but most pitchers benefit from keeping their heel tucked. 
6. Transfer weight onto your back pivot leg. At the top of your leg kick, referred to as a pitcher’s balance point, you want most of your weight centered on the pivot leg. This helps you maintain balance and generate power. 
7. Point your glove-side hip toward home plate. At the top of your leg lift, your glove-side hip should point toward home plate while your shoulders remain horizontal and square to the plate.

Stride [Phase 2]

Phase 2 of proper mechanics in the pitching motion is the stride. It’s the phase that takes a pitcher from the top of their balance position to the landing point of their front foot. 

Stride Length

A pitcher’s stride length is the distance between their front (stride) foot and back (pivot) foot at their landing point. Stride length is important for maximizing pitching velocity and energy generation. A longer stride allows for more time to create force before ball release and ensures the arm is in the optimal position for pitching.

What is the optimal stride length for a pitcher in baseball? 

Stride length should be about 85% of the pitcher’s height with the lead foot in a slightly closed position. We’ll discuss this in more detail when we break down the steps of the stride phase below. 

Stride Position

Stride position is the alignment of a pitcher’s body at their landing point. Proper alignment is crucial for optimal energy transfer during the pitch, particularly with arm positioning at foot contact. It’s responsible for the proper positioning of the trunk and lower extremity in the transfer of energy to the upper extremity by increasing the distance and time the trunk can rotate. 

Steps in the Stride Phase

The stride phase involves the following actions: 

1. Commence the stride. The stride begins with several motions happening simultaneously between the pivot leg, stride knee, and hands. 
   1. Drive the back pivot leg (where your weight is centered) forward and push your weight away from the rubber. As you drive, your glove side hip points out toward the plate.
   2. Begin the downward movement of the stride leg’s knee from the peak of your leg kick. 
   3. Separate your hands down and out, with both thumbs pointing down and the palm of your throwing hand also facing down. 
2. Rotate the hips externally away from the body. As the stride begins, the hips need to rotate externally away from the body. This allows for greater shoulder-hip separation later in the stride, which increases power and velocity. 
3. Tilt shoulders slightly uphill. As the stride progresses, tilt your shoulders uphill to combat the downhill slope of the pitcher’s mound. This helps maintain power on your backside and avoid falling forward on the front foot.
4. Execute shoulder-hip separation. A major focus in pitching mechanics, shoulder-hip separation is the position where the hips are rotating but the shoulder and chest remain in place.  As the shoulder/upper body eventually rotates, this is also the difference in time between the hips reaching peak rotational velocity and upper torso reaching its peak rotational velocity. 
   1. The body creates a rubber-band effect through shoulder-hip separation where the lower body rotates first and slings the upper body forward, increasing power and velocity.
   2. Your pelvis should begin to rotate at foot contact, while the shoulders and chest remain parallel to the target line. 
5. Proper throwing arm path. Throughout the stride phase, the throwing arm should follow an arm path along the lines of down, back, around, and up. 
   1. Down. As the hands separate, drop your throwing arm down slightly. 
   2. Back. Stretch your throwing arm back and pull your shoulder blade back, referred to as scapular loading.
   3. Around. As you stride forward and begin to rotate your body, your throwing arm pivots around.
   4. Up (through release). Your arm moves up and forward towards the release point. 

Landing Point (Stride Foot Contact) 

The landing point, when the stride foot makes contact with the ground, is a crucial moment in a pitcher’s delivery. It’s the bridge between loading power on the backside and transferring the weight and energy forward. 

• At the instant of lead foot contact, the elbow should be flexed approximately 90° with the shoulder at about 90° abduction, 20° horizontal abduction, and 45° external rotation.
• A stiff landing upon foot contact is essential to prevent motion through the knee or hip, allowing forces to be directed upwards through the entire kinetic chain. The front leg should maintain a stable position upon landing to effectively transfer power, while remaining slightly bent.
• Pitchers should have their upper trunks horizontal or tilted slightly uphill at the instant of foot contact to minimize stress.

Mechanics at the Landing Point

There are several points to remember when reaching your landing point: 

• At stride foot contact, the shoulder should ideally be in 60 to 90 degrees of external rotation.
• The lead knee should be bent about 45 degrees at foot contact to absorb the force of landing. Despite the bend, you want your leg to be stiff, flexed and firm. Proper knee flexion is key to max velocity and reduced injury risk.
• As mentioned previously, stride length should be about 85% of the pitcher’s height (measured as the distance from the hind leg ankle to the lead ankle, divided by body height). A longer stride allows more time for the arm to externally rotate. 
• Land with a slightly closed lead foot position and angle to reduce the force placed on your throwing shoulder and elbow. Increased elbow flexion caused by improper form can lead to injury.
• Shoulder abduction (the angle between the upper arm and trunk in the frontal plane) should be at a 90 degree angle 
• Begin to rotate your pelvis (around 35 degrees), while keeping your shoulders and chest parallel to the target line. Correct throwing mechanics require the hips to rotate toward the target during the pitch.

Arm Cocking [Phase 3]

Phase 3 of proper pitching mechanics in baseball is arm cocking. This is the phase from when your stride foot makes contact to when you reach maximum shoulder external rotation. It’s a relatively brief phase, the first of three arm mechanic sequences, and essentially the final “load” before throwing the pitch. 

Proper timing between the lower and upper bodies is crucial during the early cocking phase to enhance pitching mechanics. 

Steps in the Arm Cocking Phase

While they aren’t exactly “steps” or instructions, there are several points of focus in this phase: 

1. Maximum external rotation should peak at around 170 degrees. This is the final position before rapidly transitioning to internal rotation for the “acceleration” phase. 
2. Lead with your elbow, while keeping your forearm nearly parallel to the ground. 
3. Your pelvis and upper trunk should reach maximum rotational velocities. This completes the “rubber band effect” of shoulder-hip separation for rotational force. 
4. Finalize your upper extremity position with your trunk perpendicular to the batter. 

Arm Acceleration [Phase 4]

Phase 4 of proper pitching mechanics in baseball is arm acceleration. This is the most explosive phase of the pitching motion, from maximum shoulder external rotation to ball release. 

Steps in the Arm Acceleration Phase

1. The arm rapidly accelerates, led by elbow extension, shoulder internal rotation, and valgus torque.
   1. Elbow extension velocity can reach up to 2,700 degrees per second
   2. Shoulder internal rotation velocity can reach up to 7,500 degrees per second
2. Rotate your pelvis and tilt your upper trunk forward. The pelvis should be rotated slightly open toward home plate with the upper torso in line with the pitching direction.
3. Tilt to create an arm slot. The further you tilt, the higher the arm angle. This is all based on body type and personal preference. 
4. Chest rotation and linear movement. In this phase, your chest should complete a combination of rotation and linear movement, facing and pushing towards the catcher. 
5. Extend the planted stride knee, rotating on the ball of the stride leg foot and decelerating the motion of the left hip. 

Release Point

Your release point is the final step of the arm acceleration phase. During the arm acceleration phase, the shoulder maintains around 90 degrees of abduction at ball release. Decreased shoulder abduction during the acceleration phase can limit the effectiveness of a pitch. 

At release, the: 

• Shoulder should maintain 90 degrees of abduction 
• Elbow should be flexed around 25 degrees, almost straight but not completely locked and in line with the shoulder, not below it. 
• Trunk should be tilted forward toward the target around 35 degrees and to the glove side about 20 degrees 
• Ball is released in front of your shoulder, around the area of the tip of your cap or a little further up. 

Arm Deceleration [Phase 5]

Phase 5 of proper pitching mechanics in baseball is arm deceleration. This is the phase that immediately follows the release of the baseball, continuing through maximum shoulder internal rotation. 

Steps in the Arm Deceleration Phase

In the arm deceleration phase, the: 

1. Front knee extension continues 
2. Trunk tilts further forward 
3. Shoulder releases, with the back of your shoulder as the brakes
4. Rotator cuff works to slow the momentum forward arm motion 
5. Head tilts off to the glove side to ensure the entire throwing motion is completed

Follow-Through [Phase 6]

Phase 6 of proper pitching mechanics in baseball is the follow through. The follow-through  phase is critical for safely absorbing the energy generated during a pitch, utilizing the entire body. 

When following through: 

1. Guide your entire body through the target. By continuing to go forward with the target, it ensures you complete your throwing motion. 
2. Your hand should finish behind you, continuing past the body. 
3. Absorb force and decelerate. Your trunk decelerates while the extended plant leg absorbs remaining force. 

At the completion of the follow-through, pitchers should be in a good fielding position in case of a ball hit back to them.

Bonus: The Stretch 

While we covered pitching mechanics from the windup, it’s important to touch on the stretch. If there’re runners on base, you don’t go through a full windup. Some pitchers just prefer to throw from the stretch all the time. 

Either way, it’s important to note that, when throwing from the stretch: 

• Start with your shoulder pointed at the catcher. Instead of starting with your chest facing the catcher, stand with the glove side shoulder facing your target and the chest facing third base (right handed pitchers) or first base (left handed pitchers). 
• Use a modified slide step if there are runners on base. This holds the runner on and prevents stolen bases. 
• Do a full leg kick if there are no runners on base for maximum power and velocity. 

How Do You Prevent Injuries Through Pitching Mechanics? 

Because pitchers throw more than any other player on the field, and the intensity at which their body works to pitch with power and velocity, they’re quite prone to injury. Shoulder and elbow injuries account for 40% to 50% of all injuries sustained by professional baseball players. 

It’s an even larger issue with youth players who haven’t perfected their mechanics. 50% of youth pitchers experience shoulder or elbow pain during their baseball season. It’s incredibly important that players alert coaches of any pain and immediately shut down their session/outing if there’s any discomfort. Continuing to pitch through discomfort or pain is a surefire way to damage your arm. 

Pitching Mechanics & Injury Prevention 

Outside of basic care and proper mechanics, here are a few tips for preventing injuries in pitchers: 

• Common risk factors for injury in baseball pitching include pitching when fatigued and insufficient rest between outings. Don’t overwork or push yourself beyond what you can handle. Make sure to adhere to recommended pitch counts, by age or league, and be vocal to coaches about discomfort, fatigue, or insufficient rest. 
• Monitor shoulder abduction. Decreased shoulder abduction often arises from pain or fatigue, affecting pitch effectiveness. As a coach, if you notice this in any of your staff, address the issue and stop any pitching activities until the player is back to full strength. 
• Improving pitching biomechanics can increase performance and reduce risk of injury. Inadequate pitching mechanics significantly increases the risk of shoulder and elbow injuries. By focusing on mechanics, you optimize the body to pitch with maximum effectiveness and safety. 
• Build strength in your core and hip abductors. Weakness in the core and hip abductors can contribute to balance problems and injury risk during pitching. Strengthening these parts of the body maximize potential for success as a pitcher and reduce the risk of injury. 
• Work on timing and sequencing. Bad timing in the kinematic chain during pitching can increase injury potential. The proper sequencing of body movements during pitching reduces stress on the shoulder and elbow joints. By focusing on timing and sequencing in instruction, drills, and practice, pitchers protect their arms from discomfort and pain. 
• Improper mechanics at the landing point/stride foot contact can lead to injuries. Pitchers with insufficient knee extension at foot contact produce less ball velocity and are at increased risk for injury. On the flip side, proper external rotation at foot contact is crucial for minimizing injury risk. 

Teaching Pitching Mechanics To Young Players 

Young baseball pitchers need to develop a balanced and consistent delivery to maximize their potential. Proper pitching techniques should be taught to youth baseball players to prevent injury. 

However, the detailed descriptions and biomechanics previously discussed may be too advanced for young players and new pitchers. 

Tips for Teaching Mechanics to New Baseball Pitchers

Here are some points of emphasis and things to look for when teaching young players proper pitching mechanics: 

• Stick to simple grips. Young baseball pitchers often use a four-seam grip for maximum speed and control. Teach them a basic four-seam fastball to start and don’t expand beyond that until they progress in throwing with proper technique. 
• The wind-up phase is crucial for generating momentum in young pitchers. Emphasize and provide clear demonstrations of the rocker step, leg kick, and proper weight transfer to the back leg. 
• Balance should be maintained over the pivot foot during the pitching delivery. Control is essential for young players, and that starts with the balance point. Work on drills that emphasize proper balance and continually assess form. 
• Pitchers should separate their hands as they stride forward to transfer momentum. Make sure you’re emphasizing this point to keep your young pitchers on a healthy, effective arm path. A pitcher’s arm timing is critical for effective pitching in youth leagues. Improper timing throws off the motion and can increase the risk of injury in youth baseball pitchers.
• The stride length should be about 85% of the pitcher’s height among young pitchers. This is no different from what we discussed in the advanced mechanics breakdown, but it’s important to work with your players to reach the proper distance at stride foot landing. 
• Trunk rotation is key to velocity and power without straining the arms of young pitchers. Observing trunk rotation can help assess pitching performance in young pitchers. 
• Young pitchers should overemphasize their follow through. Coaches need to ensure that young pitchers maintain a proper follow-through after pitching. By over exaggerating the follow through in drills, players learn what it feels like to complete their pitching motion.  

Drills & Training Routines

Baseball pitching drills and training routines help coaches teach and reinforce proper mechanics to their pitching staff. 

Some of the most important types of drills and training for baseball pitching mechanics include: 

• Upper and lower body training
• Core strength
• Leg and shoulder drills
• Balance and coordination
• Flexibility and mobility work
• Long-toss and weighted ball programs
• Cool down
• Video analysis 
• Developing a routine 

Upper and Lower Body Training 

Proper timing of lower and upper body movements is critical for effective pitching mechanics. Building strength in upper trunk rotation is vital to generate force and velocity, while the lower half drives a pitcher’s momentum towards the plate with power.

Pitchers should work on enhancing lower extremity strength and incorporate specific drills focusing on upper body mechanics to enhance performance. 

Upper Body Drills

• Pause and hold
• Partnered throws from the knees
• Kneeling medicine ball work (side throw, OH catch to slam) 

Lower Body Drills 

• Bucket drills
• Rocker throws 
• Split-stance throws
• Step back wind up 
• Box jumps

Core Strength 

Building a strong core helps in stabilizing the body during pitching motions. While all players work on core strength, it’s especially important for pitchers to have strong abdominal muscles and rotational power. 

A few pitching-specific core strength exercises include: 

• Medicine ball side toss
• Medicine ball chops
• Planks
• Pallof rotations and press
• Ab rollers 
• Russian twists 

Leg and Shoulder Drills

Consistent practice of leg and shoulder drills enhances a pitcher’s pitching performance. 

Pitchers should focus on shoulder stabilization exercises to reduce injury risk, and leg strength training to build a sturdy foundation. A strong front leg is essential for transferring power from the lower to the upper half during pitching, and the back leg is key to the initial load and balance. 

Shoulder Drills

• Scapular pushups 
• Shoulder I’s, T’s, and Y’s 
• Band external rotations
• Sleeper stretch

Leg Drills

• Split jumps 
• Pistol squat 
• Step-up jumps
• Front-foot elevated lunge
• Dumbell step ups

Balance and Coordination

Proper training for pitchers should include exercises that focus on balance and coordination. At the peak of the leg kick, players should be able to hold their balance point. Control of balance and weight on the back leg is essential to generating power and throwing with accuracy. 

Balance & Coordination Drills for Pitching 

• Balance drill
• Reverse toe tap 
• Single leg airplanes 
• Ice skaters 
• Single-leg squat 

Flexibility and Mobility Work

Improving flexibility and mobility is essential for effective pitching. Flexibility is essential to shoulder-hip separation, which impacts velocity and power. It also reduces the risk of injury and helps players recover faster. 

Flexibility and Mobility Drills for Pitching 

• Hip Flexor Stretch
• Standing Adductor Stretch
• Posterior Capsule Stretch
• Open Book/Thoracic Rotation Stretch
• Single Leg RDL/Hamstring Stretch
• Pec Stretch

Long-Toss and Weighted Ball Programs 

Implementing long-toss and weighted ball programs can positively impact pitching performance when done safely. When working through both programs, emphasize that a relaxed grip on the ball is key to effective pitching. 

Long Toss Program for Pitching Mechanics 

A simple long toss program for pitchers may look like the following sequence

1. Warm up: Start close (20-30 feet apart) with a light catch to get the arm loose, moving back until about 60 feet.
2. Extend: Gradually increase your distance every couple of throws, moving back about 10-15 feet each set. 
3. Max: When you reach the maximum distance you’re comfortable with, throw 5-10 higher arcing throws.
4. Compress: Cool down by moving in 10-15 feet per throw until you complete the progression 

Weighted Ball Program for Pitching Mechanics

There are numerous weighted ball programs available to follow for pitching mechanics. While each has its strengths and weaknesses, it’s important to look for the following in a program: 

• Safety: Weighted ball programs should emphasize pitcher safety and proactively instruct players to complete drills with proper form. You should be aware of programs that overwork players, use balls that are too heavy, or don’t take safety into consideration. 
• Progressions: A strong program works through progressions. Look for programs that have structure and build up to max effort. 
• Mix of strength and speed: Heavier weighted baseballs help players build strength, while lighter ones build speed. Look for a program that incorporates both to ensure a well-rounded training. 
• Structure: This plays off progressions, but find a program with a logical structure. This helps players build up their strength over time, reduces the risk of injury, and gives both coaches and players a format to follow. 

Cool Down

Cool-down routines are important to maintain arm health and avoid soreness after pitching. A pitchers cool down routine should look something like: 

• 5-10 minutes of active recovery through light cardio (jogging, walking, cycling, etc.) 
• Static stretching
• Resistance band 
• Foam rollers/soft tissue work 

Video Analysis 

Pitchers should utilize video analysis to identify and correct mechanical flaws in their delivery. Whether it’s flat ground work, bullpen sessions, or live game footage, coaches should set aside time to evaluate mechanics and performance. 

Coaches can work with the pitching staff as a group, as well as one-on-one analysis sessions. 

Develop a Routine

Developing a routine is crucial for maintaining consistency in pitching performance. Pitchers are creatures of habit, and a routine helps build a strong foundation mentally and physically. 

How to Maximize Pitching Mechanics For In-Game Performance 

Consistent focus on pitching mechanics and fundamentals helps solidify the concepts, technique, and motions in players’ minds and bodies. 

By regularly going through the motions with precise attention to detail, mechanics become second-nature. Muscle memory takes over and pitchers don’t have to think about every little movement when they’re on the mound in crucial moments throughout the game. 

That doesn’t mean ignoring mechanics altogether. Here are a few tips on how to maximize effective mechanics within games: 

• Pick two or three primary mechanical points of focus entering the game. Consider what you’ve worked on in the days leading up to the outing. Lock in on these major areas of focus to keep your thought process targeted without overwhelming your brain. 

• Discuss mechanical adjustments in between innings. Meet with your pitching coach (and any other coaches with insight) to review performance and touch base after each inning. This helps coaches point out any mechanical issues without disrupting your rhythm on the mound. 

• Limit thoughts on mechanical adjustments between pitches. Immediately after the pitch, specifically a poor or unintended result, you may think about adjusting mechanics to correct the issue. While this is okay at times, limit those thoughts to the immediate moments following the pitch. Once you step back on the rubber to take the next sign, your focus must return to the game 100%. 

Use A Bullpen Tracker to Assess Performance and Adjust Mechanics Before Game Day 

Bullpen sessions are the time for pitchers, catchers, and coaches to work on mechanics. Whether it’s flat ground work or a full effort bullpen session, these focused blocks at baseball practice allow pitchers to work through mechanical flaws, solidify proper technique, and receive feedback in real-time from coaches and catchers. 

One way to assess performance and the impact of mechanical adjustments is using a bullpen tracker. This resource monitors every pitch, the type of pitch, result, and any other notes, documenting the complete session. The data collected can be used to address mechanical issues causing negative tendencies. 

GoRout offers a free downloadable baseball bullpen tracker, delivered straight to your email as a printable PDF file. 

Reduce The In-Game Thought Process with a Pitch Calling Device from GoRout 

There’s so much to consider, as a pitcher and as a coach, come game time. The game plan, mechanics, adjustments, pitch calls, and other factors can take your focus away from the aggressive, confident approach necessary to succeed.

One way to reduce the amount of in-game thinking is to use an electronic pitch calling system. With a baseball pitch calling system, coaches use a tablet or other device to relay pitch calls to the catcher and pitcher. 

Through an earpiece or a pitch calling watch, the catcher either receives the coaches signal and relays it to the pitcher, or both the pitcher and catcher receive the call directly. Relaying signs through a baseball communication device reduces the risk of miscommunication and eliminates a step in the pitcher’s thought process. 

GoRout Diamond is an innovative coach to player communication system, with coaches sending signs from a tablet or phone directly to watches worn by the pitcher, catcher, and other players. By receiving clear, direct pitch calls, the pitcher doesn’t have to think about interpreting their catcher’s hand signals. 

Additionally, coaches and players gain access to GoRout Connect, with a robust suite of professional-grade analytics accessible to teams of all skill levels and age brackets. Connect includes useful reports like baseball spray charts, strike zone maps, and pitch intent vs. result reports. 

Not only does GoRout reduce the noise inside a pitcher’s head while they’re on the mound, but it also provides players and coaches reports to analyze performance at a professional level of detail.

Contact our team today to get a quote!

Baseball Pitching Mechanics FAQs

What are the mechanics of pitching in baseball?

The mechanics of pitching in baseball are the movements and technique pitchers use to maximize velocity, power, control, and accuracy, while limiting risk for injury. Players must learn proper mechanics to be effective on the mound and build a durable body for a long-lasting career. 

What are the 5 basic steps of pitching?

The 5 basic steps of pitching are: 

1. Wind-up/stride 
2. Arm cocking
3. Arm acceleration
4. Arm deceleration
5. Follow-through

Many coaches, teams, and professional trainers break pitching mechanics into 6 steps, separating “wind-up” and “stride” into two distinct and separate phases. With that in mind, the 6 steps of pitching are: 

1. Wind-up
2. Stride
3. Arm cocking
4. Arm acceleration
5. Arm deceleration 
6. Follow-through 

What are the 3 things that are most important in pitching? 

The three most important mechanics to focus on in pitching are proper weight transfer, shoulder-hip separation, and timing. 

• Proper weight transfer ensures you remain balanced and controlled while throwing with power and velocity. 
• Shoulder-hip separation takes velocity to the next level, creating a rubber-band effect that slings the upper body forward. 
• Timing keeps your body on track and reduces the risk of injuries.

Why do pitchers stop at 100 pitches?

Pitchers stop at 100 pitches to protect their arm from injury. Overthrowing is one of the lead causes of injuries in pitchers. 

Studies indicate that injury risk, particularly to the elbow, rises significantly after the 100-pitch threshold, so the general practice is to limit pitchers to 100 pitches or less.