Player's Clinic #1 - Pitching - Stretches & Pre-Game PreparationEvery pitcher wants to start the game off on the right foot. He wants his best stuff to be working for him when the leadoff hitter first steps into the box. It isn't likely to happen, though, if his body isn't "heated up" and his muscles -- particularly those in the arm, lower back and legs -- aren't stretched out. It won't matter that his fastball normally jumps a foot and his best curve drops off the table; if the muscles aren't warmed up and ready to go from the first pitch, then pitcher really isn't ready.
A good way to warm those muscles up for the first pitch is to do a series of pre-game stretches. The first series of stretches requires no equipment. The second group is done with a three-pound, chrome-plated "heavy ball." For the final one, you will need a 10-foot elastic cord that can be anchored in place and then pulled through a normal pitching motion. If the team doesn't have this equipment, they can be purchased at most area sporting goods stores, or by catalogue.
The time you devote to stretching will be well worth it. At spring training, players stretch in the outfield grass for up to a half hour before they even touch a baseball. For Little Leaguers and high schoolers, a more realistic goal is 10 to 15 minutes. First some tips: Stretch the muscle to the tension point but not to the point of pain. Don't bounce. Hold stretches for 10 seconds, then relax. Finally, make sure you start in a comfortable position, and try to stay relaxed throughout the stretch.
No. 1 -- Begin with your pitching arm straight out in front of your body, with the back of the hand facing you, fingers pointing toward the ceiling. Keeping your arm straight, pull your fingers back gently toward body with the opposite hand. Hold for 10 seconds, then stretch the opposite arm.
No. 2 -- Same as above, but point your fingers to the floor.
No. 3 -- Begin facing straight ahead. Bring the elbow of your pitching arm up to chest level and cup with the heel of your opposite hand. Push pitching elbow up and across your body, so that the bicep of your pitching arm touches your chin. Pulling the elbow straight across your body will stretch different muscles in the shoulder.
No. 4 -- Raise your pitching elbow up beside the same-side ear, and allow pitching hand to drop between your shoulder blades. With the opposite hand, reach over your head and pull the elbow straight back.
Overhead Toe Touches -- Lying in prone position, raise your feet off the ground and touch your toes to the floor over your head. Hold for 10 seconds and return to original position.
Hurdler's Stretch -- Begin in sitting position, one leg extended forward on the floor and the other bent the side, with the knee facing outward and the foot planted against the opposite inner thigh. Reach forward slowly and touch toe. Alternate.
Trunk Twist- - Begin in sitting position with your knees flexed and and your feet flat on the floor. Twist your trunk to the left. For extra leverage, place right elbow on the outside of the left knee and push. Alternate.
Circle Swings -- Stand with your feet about two feet apart, with your trunk bent forward and arms hanging on either side, pitching hand grasping the ball loosely. Swing the ball in a clockwise direction, making a circle about two feet in diameter (depending on length of arm). Continue with twelve circles, and then make twelve smaller circles. Reverse direction, and repeat.
Lateral Swings -- Same starting position as above. With your right hand, swing the ball in a pendulum motion from right to left, 10 to 15 times. If you're holding the ball in your left hand, begin the swing from right to left.
Three-quarter's Arm, Shoulder and Elbow Stretch -- Anchor one end of the cord to a stable object and walk forward holding the other end in pitching hand. When the cord is tight, pull forward on it in a three-quarter's overhead pitching motion. Continue holding the cord and allow it to release back to your starting position, at about the same speed.
Straight Overhead Arm and Shoulder And Elbow Stretch -- Same as above, but your hand should come straight overhead.
(These are only a few of the dozens of pre-game pitching stretches that can be used. For more, ask your coach or visit your local library.)
Begin with 10 minutes of stretching, followed by five minutes of jogging, or two laps around the baseball diamond. Then go to the bullpen and begin throwing pitches at half speed to a catcher who will be squatting halfway between the mound and home. After every 10 pitches, the catcher should move back 10 feet. Repeat twice so that when the catcher reaches the plate, you will have thrown 30 pitches.
Next, begin pitching by throwing 15 fastballs. Then throw 20 pitches, alternating fastballs and changeups (high school players may throw curve balls). Do not throw too many of the same pitch -- a changeup, for instance -- in a row, just as you would in a game. Remember to mix up your pitches.
Throw your first innning in the bullpen first, and your second inning of pitching will be your first in the game. Have a teammate stand in the bullpen batter's box to simulate game conditions.
Make sure you and your coach have an understanding that he will tell you at least one inning in advance of when you will be used. This will give you a chance to warm up in the bullpen on a "quick throw" basis while your team is batting. This involves throwing twice as quickly, to get the blood pumping faster and get the body warmed up quicker. This is especially important if the pitcher has been sitting on then bench for much of the game.
This is the first in a series of weekly articles on baseball technique and strategy for players and coaches. Next week: Follow-through for pitchers. Here's the rest of the spring lineup, with more to come this summer: