Softball Canada FanZone - Drill of the Week

[Al's Fastball News]

Received: 12/1/06 2:32:41 PM 
From:  <fanzone(at)softball.ca> 

 
Subject:  Softball Canada FanZone - Drill of the Week  
  

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Fan Zone subscription Message
Drill of the Week from ChampionshipFastpitch.com


Title: Pitcher Warm-up

Type: Pitchers

Emphasis: Warm-up / Pre-game

Pitchers are all a little different in how they like to warm-up
before a game, but at the same time there needs to be some parameters
that provide a certain level of consistency. Therefore, we've
created a warm-up that does what a warm-up should, getting a
pitcher ready while keeping her comfortable by giving her some
flexibility.

This warm-up should take approximately one hour and is done with
a catcher.

1. Wrist Snaps to a catcher
. Standing in a side-straddle position - the pitcher should isolate
her wrist with her glove and work solely on loosing her wrist
by snapping 20-25 pitches to the catcher, who is a few feet away.

2. Overhead
. We scoot back away from the catcher approximately 10 feet and
remain in our side-straddle position. From this, we isolate the
pitcher's movement by having her start with the ball above her
head - "long arm" - and have her complete the pitch from this
position. Again, we throw 20-25 pitches from the position.

3. Double Arm
. We move back another 7-10 ft depending on the pitchers comfort
and remain in our side-straddle position. From this, we allow
the pitcher to take TWO full arm swings before delivering the
pitch. We emphasize keeping the weight back before delivering
the pitch after two full swings of the arm. Encourage her to
keep good arm speed while doing this. Again, we throw 20-25 pitches
from this position.

4. Walk-Thrus
. We move ten feet beyond the pitching mark (rubber) and walk
into the pitch before delivering it at or near the pitching mark.
After 10 walk-thrus, we want the next 10 to be with more power,
leg drive - we use the terminology of "jumping into the pitch."

5. Pitch Cycles
. We then work from our pitching mark and work through each pitch
allowing the pitcher to determine when to move on to the next
pitch.

6. Pitcher's Choice
. We allow the pitcher to do whatever she wants. This can be
working on a specific pitch, taking a break, working location,
or doing a specific drill.

We encourage our pitchers to work from "easy to effort" when
warming up. So that, they ease into their warm-up and by the
time the warm-up is finished they are ready to go out with the
correct mindset and are physically conditioned to perform well.

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