WebBall.com - How to Keep Your Pitching Arm Safe

With thanks to Pete Wilkinson (others' comments have been included}.

We like the original "contrarian" version. But some people didn't get it, and some coaches did not want to present it that way to their young charges. So we decided to do this alternative version as well - with "How not to" headlines and explanatiuons. But it's more fun to read the original contrarian approach.

Pitching injuries usually progress from tendonitis to bone chips to ligaments to joint damage. To avoid problems, here are some tips

1 Build a strong foundation
Having a good arm is not enough. There's nothing wrong with a strong arm, as long as it's on a strong foundation (legs and hips).
2 Check out minor soreness
At any sign of soreness (especially after just a few pitches), it's time to reassess your mechanics, your pitching cycle, or your warm-up and cool-down routines. Some soreness after a full outting might be considered normal - as long as recovery is quick. But if the soreness happens early or stays too long, do something about it.
3 Count pitches, not innings
Set a personal limit for each player according to previous outings, and always, always have someone on the bench ready to warm up and go in.

4 Give relievers full warm-ups
Get at least 40 pitches up to full velocity in the bullpen - starting from standing 75% effort throws until the last 10 can be done at full velocity, full movement, full control. It's better to start earlier than needed and keep the arm warm.
5 Change weights - but carefully
IF you can maintain good mechanics then over/underweight training has shown it can create some improvements but only within a supervised, monitored program. Otherwise don;t throw tennis balls, or extra weighted balls.
6 Don't throw pies
Not literally, not real pies. Pie-throwing refers to turning the pitching hand to face the plate too soon in the arm actiuon. Keep the elbow at 90 degrees and keep the hand turned back longer otherwise the strain on the elbow and forearm is guaranteed to produce injury.
7 Adjust arm angle
Try to throw with a high-arm angle ensures a couple of things - your eyes won't be level so your aim is off, and you'll impinge your rotator cuff. Three-quarter is safest - arm angle some where between 10 o'clock and 11 o'clock as seen from catcher position
8 Keep your weight inside
As new mechanics dictates, you want to keep the lower leg down, and maintain momentum through the balance point.
9 Don't over-reach
The objective should be to keep all motion in line with the ultimate pitch direction - no leaning back, no flying out. Despite what some claim, this is not the opposite of creating core torque.
10 Teach curveballs early
If you don't teach the curveball they are going to try to throw it anyway with potentially devastating results. Better to teach the curve properly then call pitches so it is used sparingly (if at all). Or, define the curve as a waste pitch or a chase pitch: allow the pitcher to use it only when he is ahead in the count. Without the pressure to throw it for a strike, the pitcher may be more relaxed and may not put as much strain on his arm.
11 Keep shoulder in, toes up the line

The longer you keep your front shoulder in, and if you point your toes to the baseline just past the batter's box (not straight or pointed out) the more explosive power you coil in your body.
12 Balance drive and fall

'Drop and drive' and 'Fall from Tall' can both be over-emphasized. But if you try to avoid the back leg push you have to really shorten the front leg stride so your body has something to leverage over, which forces you to come forward too early. The real trick is too push the back only after the front leg comes down. And the real push should cover from the hip muscles.
13 Limit radar gun reports
A really good fast throw should seem effortless not harder. If you do use a radar device (gun or Glove Radar) explain first why and make sure pitchers work only within their own numbers, not trying to outdo each other. Coaches should keep the numbers to themselves.
14 Head for the showers later
It's the old cliche - when a pitcher walks off the mound he's supposed to head for the showers. Maybe later. What he should do first - win or lose, one inning or complete game - is head for the sidelines or the parking lot and get in some wind sprints and a jog. This kind of aerobic activity after the strains of pitching, starts your muscles on a quicker road to recovery for the next game.