We will work on spins, correct grip for fastball (4-seam), proper wrist snaps, work arm circles ensuring that our arm path is correct and we’re not getting closed off, go into K drills making sure we are in a proper position where our arm isn’t getting caught ( No lower half) do a few flamingos so we can work on balance and utilizing our lower halves. I believe it’s important to take only a few pitches off the mound and focusing more on drill work for a first lesson.
Pitching homework: Get in front of a mirror and do pitching motion & work wrist snaps at least 20 times a day.
Spins using spinner, depending on development of player we will learn different pitches along with grips. Move into K drills using leg drive and drag. From there we will move into specific drills based off development along with what needs improvement. Next we will move on to walk throughs. Work full motion at complete length of cages; if on field work from behind 2nd base all the way to home plate, this is known as long toss. Long toss is vital for developing speed. Lastly work full pitches off mound.
Homework: Implement long toss when throwing bullpens
Start with spins; will be implementing taped ball where we can visibly see our spin on the ball. Proper spin will show if we’re releasing straight or off to the side. It’s important for girls to get immediate feedback so this is a very helpful drill. Go into no step K drills. Will set cones done and work our K drills with leg drive; cones will be used to make sure girls stay on power line. Work explosiveness and power using stop and hold drill except this time will have rope set in front of the girls; rope will be used for girls to stride over, this helps really get in our lower halves. After we will start doing walk throughs. Walk throughs are important for building momentum by putting the lower body and upper body together. We will now work off the mound throwing pitches.
Homework: Throw 2-3 a week not including lessons
Every lesson will start with spins. Once completed with correct grip and spins we will move back to arm circles, but this time we will work arm circles next to fence. This help with arm path and making sure our hips stay open. After we will move to regular arm circles for muscle memory to remember to keep a clear path for our arm circles. We will move back to K drills implementing a knee squeeze ( important for drag leg). After we will move on to throwing pitches off the mound.
Homework: Arm circles next to a wall 20 reps a day.
Work spinner and heavy ball with every pitch. Will go into stop and holds, again will work each drill with all of our pitches. Stop and holds consist of 3 steps;
1 hold - make sure front knee is bent and we are in a good position to explode out
2 stride - explode out on our power line, get into good hold position where our hips are still open, we have a good arm path, and we have a good balance
3 finish the pitch - from the K hold position, we are going to complete the pitch.
We will then go into walk throughs and once completed we will move on to full pitch. At a more advanced level, it’s important for me as an instructor to get a full understanding on how the girls throw. Once full warm on the mound, we will get into throwing pitches (drop ball, curveball, screwball, change up, rise ball, back doors, drop curve) We will work locations, staying clear from leaving pitches down the middle.
For specific pitches
- Drop ball : Utilizing big ball which is crucial for working tight spins. Place a cone a few feet in front of home plate and use it as a focal point. The purpose is to try and bounce the ball right over the cone by getting turned over quick enough which is how we throw a drop ball
- Screwball: Gripping the end of a football trying to get that spiral spin. Back up into Ks and work on striding out getting around the ball. Set up pool noodle in front of pitcher and have her emphasize getting around noodle to emphasize that screw
- Curveball: Use frisbee to get familiar with going hip to hip when getting correct curveball spin. Pitch at an angle. Setting up catcher to the far left and stride out to the middle but over emphasizing our snap from hip to hip to get curveball break.
- Riseball: Use big ball and work up getting underneath ball to get rise ball break. Work into K drills keeping hips open and weight back. Next we will lift up our stride leg and throw spins from our back leg making sure again our weight is back.
- Changeup: Depends on what kind of change up each girl throws.
Spinner & heavy ball. Depending on which player and pitches they throw will determine how the lesson will play out. Every pitcher will get loose with spins and K drill. After completing K drill, we will get into our explosive drills. We will work lunge, lunge, explode out. This drill is important for getting into legs and gaining speed. For specific pitches
Drop ball : Utilizing big ball which is crucial for working tight spins. Place a cone a few feet in front of home plate and use it as a focal point. The purpose is to try and bounce the ball right over the cone by getting turned over quick enough which is how we throw a drop ball
Screwball: Gripping the end of a football trying to get that spiral spin. Back up into Ks and work on striding out getting around the ball. Set up pool noodle in front of pitcher and have her emphasize getting around noodle to emphasize that screw ball spin.