The Baseball Zone Blog

Baseball Drill of the Week | "Throwing the Change Up"

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When pitchers have developed control of the fastball, meaning they have the ability to throw strikes regularly, their next best friend can, should, and ultimately will be the change up. Often young pitchers will want to add to their repertoire before they even have a reasonable command of their fastball (which is no easy task) and their first desire is to throw a curve ball. What they don't know is it will be much easier and more effective to develop a consistent change up as their next pitch. Why? Having an effective offspeed pitch will disrupt the timing of the hitter and the change up looks more like a fastball than any other pitch. If a hitter sees fastball in each and every way yet the ball gets there a split second later than they are anticipating...presto...you have upset the timing of the hitter.

When throwing the change up we want to throw it with the same arm speed, arm action, arm slot and release point as the fastball (which is what makes it the most natural pitch to develop after an effective fastball). In the video we will show you the main grips, those being the 3 finger grip and the circle change grip (pictured). An effective change up will be about 10MPH slower than a fastball, perhaps more for older players with a lot of velocity, maybe less for younger developing players. But 10MPH is a good reference point. The movement on the ball will be either straight down or having arm side sink.

Please check out our video where I go over the change up with pro pitcher and former Canadian National Team member, Coach Jamie Richmond:

When coaching your pitchers, coaches should watch that pitchers are maintaining a delivery that is the same as their fastball. This can be judged through the naked eye, as the hitter will see him, or if you want to get extremely technical, you can use high speed video to look at things like frames per second and compare the fastball delivery with the change up. As stated, nothing should change with the delivery other than the the grip. If you have access to a radar gun the typical speed difference compared to the fastball should be 10-12MPH, and perhaps a little slower, like 8-10MPH for younger pitchers.

If pitchers are having a hard time locating the change up make sure they are not gripping the ball too tightly, and that release point is similar to a fastball down the middle. Typical movement for a change up is straight down or down and to the arm side.

Change ups can also be thrown in long toss, which should help the pitcher with release of the ball - if we are too tight it will be very tough to throw the ball a long way. Also of note, the change up can be thrown on the 4 seam (shown) or 2 seam. 

So remember, command and OWN your fastball, first and foremost, and then add the change up to your repertoire. It will not only be the easiest pitch to transition to, but also likely the most effective. Ask hitters at higher levels - they hate great change ups so develop one of your own!

Sincerely,

Ryan Armstrong - The Baseball Zone

PS - Click on the button below and try out a session in our Summer High Performance Program - I promise to help you with your change up!

Recent Drills of the Week:

Playing Better Catch

Short Hops

Wall Transfers

Defensive Backs

Double Play Drill

Baseball Drill of the Week | "Double Play Drill"

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This week's Drill of the Week is the "Double Play Drill".

The Double Play Drill might not be the kind of drill you are expecting it to be right now. While it certainly can be used for infielders, in this context we are showing it - and use it - as a drill for pitchers who might be disrupting synchronization in their own delivery by taking too much time to deliver the pitch. This drill focuses on synchronization by removing time from the application, thus promoting a greater level of connection that could result in a stronger, more accurate throw.

Here is a brief video and further explanation of the Double Play Drill.

When supervising this drill watch that athletes don’t stop or pause as they move to release. Also make sure the plant foot is strong to insure we are using the entire body vs. just the upper body. We should challenge athletes to pick up the pace so long as the parts stay in the right order. If a partner is not available have athletes throw the ball up in front of them to ensure forward momentum is present as they catch and throw. 

Also, for more information on pitching training for baseball, please click the button below and tell us a little more about your questions and interests and we will be happy to help you with some free advice!

Recent Drills of the Week:

Baseball Drill of the Week | "One Legged Final Arc"

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This week's Drill of the Week is the "One Legged Final Arc".

The One Legged Final Arc is a bit of an advanced, yet great baseball drill for pitchers used to direct energy toward the target promoting a stronger, more accurate throw. It can also be used to promote a longer finish and safer deceleration.

The One Legged Final Arc can be used by anyone, but it is especially useful for athletes who have trouble directing energy toward the target. This could result in loss accuracy and or velocity. We will will typically employ it more so as an off season baseball drill but can be used in season when energy direction becomes an issue.

It may be a bit advanced for athletes that have balance and/or strength issues maintaining athleticism throughout the drill due to its one legged nature. One might then say "Well wouldn't this drill help with developing those things?" Well, yes it might, but it is not the point of the drill so we do not want to deflect focus to a lesser element, and second, strength and balance are more skills better developed in a well-written strength and conditioning program, such as may of our athletes participate in with SST Canada.

One Legged Final Arcs can be done on field with a partner or into a target or netting in an inddor facility.

Here is a short demo and explanation of the One Legged Final Arcs:

From an observational perspective, when athletes perform the One Legged Final Arc, watch that they direct energy into the front hip vs. throwing around it like a merry go round. We also want to watch that they are not just falling forward vs. into the front hip. Both instances tend to promote more of an upper body throw and can result in loss of control and or velocity.

So try this great baseball drill out and if you have any questions or feedback, be sure to contact me. Good Luck!

Also, for more information on pitching training for baseball, please click the button below and tell us a little more about your questions and interests and we will be happy to help you with some free advice!

Baseball Drill of the Week | Half Torques

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This week's Drill of the Week is the "Half Torque".

The Half Torque is a great baseball drill for pitchers, but is especially helpful with younger players aged 9-12 who have a hard time getting body parts in the right order when delivering the baseball. What does getting body parts in the right order mean? Well, it is the kinetic chain of events that occur in the body that, when done right, culminate in great velocity and location. The sequence in its simplest form goes like this:

• These movements occur from the ground up
• Typically our hips will start to move forward and then rotate towards the plate
• After the hips begin to rotate and create tension, then the torso will rotate towards the plate
• After the torso rotates and creates tension we must then time the separation of the arm so we are not ahead or behind the rotation of the torso
• Ultimately the sequence results in delivering the ball with a full body throw that simply exits through the arm and hand vs. starting and ending there 
• Generally speaking our firing order would be hips, torso, arm

When doing the Half Torque the athlete wants to position themselves facing the target (can be catcher, net, screen, etc.) with their glove foot slightly staggered forward. They will then create some rhythm with their body and when ready, move their hips back and separate their arms as in a delivery. They then want to allow the hips to lead their body and arm forward to the target, delivering the ball and finishing fully with most of their weight on their glove side leg.

Here is a short demo and explanation of the drill:

When supervising the Half Torque drill you want to watch that players don’t break their hands too early. This will cause the arm to work independent from the body, likely increasing stress and decreasing productivity (accuracy and velocity). Also, make sure athletes are using the hips to move back vs. the torso or upper body. We want this movement to start from the hips and move up through the body from there. This will help promote more of a total body throw vs. isolating the upper body and arm.

Try it out yourself or with your athletes and let us know how it feels.

Also, for more information on pitching training for baseball, please click the button below and tell us a little more about your questions and interests and we will be happy to help you with some free advice!

Baseball Drill of the Week - Throwing Turn & Burns

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This week's Drill of the Week is "Turn & Burns (Throwing)".

Turn & Burns are a great baseball drill designed to increase momentum, rotation and arm speed in a player's throw and/or delivery. They can and should be used by all players (not just pitchers) that haven't yet been reduced to the DH role on their team! They are especially useful to players that might have an issue in any one (or more) of the areas metioned previously - momentum, rotation and arm speed. It can be especially effective with players that are stiff/robotic/slow with their delivery. The fun, natural looseness of this drill can help erode that stiff, mechanical delivery that saps power and velocity from any player's throws.

It is also an effective drill that we use to help find a player's maximum velocity at a given time. The exaggerated, yet athletic throwing motion, when done right, helps draw out the best in a player's momentum, rotation and arm speed and provides a great gauge of where they are at velocity-wise. We then might compare it to their delivery on the mound, see how large or small that gap is, and then come up with a game plan to bridge that gap between what CAN BE and what IS, in terms of performance. You may have guessed, but the best players typically have a small gap in these readings as they have been able to successfully draw out that velocity in an efficient delivery.

Turn and Burns look like this:

When supervising this drill make sure players do not separate their hands early. If the hands separate before the turn the arm will become long and drag behind the body, putting the player in weak and slow positions. The most challenging part of this drill is synchronization, or getting the parts in the right order, due to the unusualness of starting 180 degrees from their target. One way to eliminate this as a coach is to empasize that the target is not important, thus their focus is not on hitting a certain spot, but instead on being natural, athletic and explosive.

Try it out with your players and let us know how it goes!

Also, for more information on pitching training for baseball, please click the button below and tell us a little more about your questions and interests and we will be happy to help you with some free advice!

Hey Baseball Coaches - Leave the Poles to the Fishermen!

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If you are a baseball coach or even just a baseball parent, I am willing to bet that you have never, ever, ever suggested any of these tactics to your players/kids:

• "Here, go hit with this tennis racquet"
• "I think you'll field better with this gardening glove"
• "Pitch with your other arm every once in a while, just to keep them off balance"
• "Next time there is a fly ball, close your eyes and let The Force help you catch it"

You get my drift, right? Perhaps a little silly, but the general gist is this - we typically want to arm our athletes with the best "weaponry" and methods that we can, based on things like common sense, experience...and science.

Science you say? Ahhh yes. Science is not just about bunsen burners and mice autopsies. Science and the scientific methodology has brought us some pretty neat and...well important discoveries like:

JOGGING IS A WASTE OF TIME FOR PITCHERS (AND ALL PLAYERS)

What?! What?! Am I insane? Am I an idiot? This is a time honoured tradition in baseball - running poles, jogging in the offseason, jogging after a game, etc. Isn't it? Well, yes it is...but that doesn't make it right. Unfortunately a great number of coaches and parents still adhere to this method when, according to science, it is not beneficial and is not serving to arm our athletes with the best weaponry (their body) and methods (their training) possible. 

Why? Well here is a summary of what the scientific world is telling us: (For a more in depth explanation and information on the myriad research supporting this, please visit this recent excellent blog at ericcressey.com.)

Mike McCarthy - Co-Founder, The Baseball Zone

Images courtesy of sciencegames.4you4free.com and flexcart.com

Hitting or Pitching? What Is Causing This Year's Perfect Games?

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Baseball history was made yesterday when Felix Hernandez pitched a gem and recorded the 23rd perfect game ever.  His perfect game was the 3rd this year which is a Major League record.

The first perfect game was thrown back in 1880, and since then 22 more pitchers have accomplished the feat.  If you spread 23 perfect games out over that time the average would be 1 perfect game every 5 years.  So how do you explain the fact that there have been 3 this year and 6 total in the last 3 years?  There have also been 3 no-hitters this year to go along with those 3 perfect games. 

I think it begs the question, is the pitching getting that much better or hitting that much worse?

An argument can be made for either, so let's take a look at both sides of the coin.

Here are a few reason to support pitchers getting better:

1.  Velocity - There is no doubt that the velocity of pitchers is increasing.  It wasn't that long ago that an average fastball was 87-90MPH.  Now that average has increased to 90-92MPH with more pitchers touching 95MPH than ever before.

2.  Pitch Repertoire - Pitchers have equipped themselves with different weapons to attack hitters.  The days where a pitcher had a Fastball, Curveball, Change-up have diminished.  Instead pitchers have added cutters, two-seam fastballs, and sinkers to their arsenal.  Look no further than Roy Halladay who is the best example of a sinker ball pitcher in the game today. 

3.  Statistics and Research - There is a lot more information available to pitchers regarding the hitter's tendencies.  They have access to advanced digital information including spray charts and hitters' hot and cold zones.  Even the defensive strategies have changed due to this information as now you see a lot more shifts and agressive alignments.

Let's take a look at the hitters:

1.  Hitters' stats have been declinig steadily over the last decade.  Two of the biggest stats affected in the Major Leagues; batting average is the lowest it has been since the 1970's sitting at around .255 and homeruns per game are around 0.94/game, lowest since 1993.  

2.  Strikeouts - The strikeout rate for hitters is way up.  Now this could be argued as a reason pitchers are better but I think that the mentality of a hitter has changed.  I'm sure the players could all go up there and just try to make contact and put the ball in play, but that mentality didn't get them to the pros and definitely won't keep them there.  

3.  No More PED's - With performance enhancing drugs (PED's) no longer a factor, hitters have taken the biggest hit.  Sure you might say that pitchers were on them too, but perhaps not nearly as many as hitters.  The advantage was clearly in the hitter's favour, just look at what players like Barry Bonds, Mark McGwire, and Sammy Sosa were able to do.  That's just to name a few.

So you be the judge - are pitchers getting better or hitters getting worse?  Maybe you just feel the playing field has been leveled.  Let us know what you think and leave a comment below.

Thanks for reading.  I look forward to your thoughts.

Images courtesy; www.inquisitr.com and http://mit.zenfs.com

Is Yu Darvish the Real Deal or a Disaster-In-Waiting?

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Can Yu Darvish pitch at the big league level? This answer is without question - YES! Will he stay healthy? Only time will tell. My guess, though, is he will not! Like many other successful big leaguers such as Stephen Strasburg, Chris Carpenter, Shaun Marcum, Darvish exhibits traits that can lead to catastrophic arm failure.  The first thing I noticed when watching Darvish was his distinct arm action. The arm speed is really good but upon further examination it is less than efficient. When you slow down Darvish’s motion you can see similar traits that the above athletes have featured, and we all know what they have in common (career-threatening & season ending Tommy John surgeries).

As Darvish separates his hands the ball crosses the mid line of his body as his throwing elbow elevates, in this position stress levels are much higher on connective tissue thus increasing chance of injury. The second thing to look at is how he decelerates. His finish is short and often times recoils, sending stress levels through the roof. Lastly Darvish is a hard thrower, 91-94mph, and has been at times 97-100mph. The likelihood of injury is greater in athletes who above throw 90mph, than athletes who do not.

To sum up, an inefficient arm action, an abrupt deceleration, and higher velocity equals a bad investment for whoever acquires Darvish’s services. My prediction, Tommy John in 2-3yrs if not sooner. Here are some pics that compare Darvish to the athletes listed above. Look forward to your comments, thank you for reading. 

Ryan Armstrong, Head Pitching Coach - The Baseball Zone

Yu Darvish image courtesy of globaltoronto.com

Stephen Strasburg image courtesy of guardian.co.uk

Chris Carpenter image Courtesy of katemckinnon.worldpress.com

Shawn Marcum image courtesy of sports.nationalpost.com

How Do Pitchers Use Their Lower Body?

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Lower body throwing

Have you ever been told things like "You need to use your legs more"? Or heard, "You've got a lot left in the lower body"? If you have, like many other pitchers you are probably wondering what that means? The truth it is it's easy to identify large portions of the body as power sources, yet it is an entirely different story to know how they work and get athletes to use them. 

So how does it work?

The main thing we hear about the lower body from our athletes is "push off the rubber". This could not be further away from efficient. Pushing does nothing to aid in rotation, velocity or finish. However, it does serve to push the torso ahead and the arm further behind, leading to extra stress, among other things, to the shoulder and elbow. 

The answer lies in movement of the pelvis (pelvic loading) towards the plate (See Rivera's pelvis move to the plate in the picture). Pitchers that get more out of the lower body exhibit similar characteristics. Leading with the hip is key as it creates the initial movement towards separation between the hips and torso allowing the pitcher to create a load - like pulling back on a slingshot. Young pitchers have difficulty with this concept for a number of reasons, strength and flexibility being the most common.

Other problems can be found in how they are being coached. If pitchers are taught to move in an up down and out fashion they are not getting anything out of the lower body, and will be doomed to be upper body throwers. Lower body throwing is a great way to increase pitching velocity and decrease arm stress, but it must be done properly!

This is a great topic and one that I will expand upon over the next few months.  I hope you enjoy and I would appreciate your contributions.  Just drop your comments below!

Ryan Armstrong, Head Pitching Coach - The Baseball Zone

image courtesy of topbetonline.com

Watch a Baseball Pitcher Roll Through a Stop Sign

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Do Pitchers Pause?  Or not?

OK now that we have your attention, we are not talking about driving.  We are talking about actual pitching and whether pitchers come to a complete stop in their delivery (and is often taught) OR whether it is a continuous movement that never really comes to any pause (i.e. rolling through the stop sign.

Here is a great example of Texas Ranger pitcher Derek Holland as he delivers the first pitch of game two of the 2011 ALDS.  Is he coming to a complete stop?  Or rolling?

Here are some movements to look for:

Notice his position on the rubber, (0:03) all systems go, both feet are draping over the rubber and appears as though he is on first base side and his body is slightly angled toward the first base foul line.

Hands start at his waist and cupped together as his body has slight lean toward the plate, maintaining athletic posture (0:03) (postural efficiency)

His first two movements coincide with each other, that is, his hands move over his head as his right foot steps back. Notice how far his right foot moves back but stays on the ball or athletic part of the foot (0:04-0:05).

As his hands move over his head, notice how his posture continues to move toward the plate. The bill of his cap is directly over his left knee (0:05 seconds). His left foot is beginning to turn against the rubber.

He will position part of his left heel on the rubber, presetting an internal angle to assist in rotation and will not move externally against the rubber (0:06). The hands have moved from over his head to behind his head, as his right leg begins to climb vertically, while maintaining postural efficiency or athletic posture.

Between 0:06 and 0:07, you will notice an internal movement as the body continues forward, athletic posture is still maintained. We can notice internal rotation by looking at the right side of his jersey; he has created wrinkles which show a movement toward the middle of his body.

Between 0:06 and 0:07 there is so much happening is a short period of time, but you can clearly see how his hips continue moving toward the plate. Now that we see how much takes place between 0:06 and 0:07, it is evident that there are no stops or pauses in the delivery.

Still in (0:06-0:07), notice how the body continues forward to foot strike and foot plant, at this point, the torso will continue to rotate into and around the front hip providing a long and efficient deceleration (0:07-0:08)

By watching this clip we hope it has become evident that pitching is about a continuous movement and athleticism avoiding pauses, stops and starts and disconnection.

Rick Johnston, Co-Founder - The Baseball Zone