Overhead Athletes: Teaching Proper Throwing Mechanics

Throwing is the most important defensive skill in baseball and softball, yet it’s often overlooked in training sessions. It should be the most important part for any youth player just starting. Proper throwing techniques are essential for development, performance, and injury prevention. Whether you're a parent of young athletes, a coach of youth athletes, or refining the skills of more experienced players, understanding and teaching the correct technique can lead to lifelong arm health and athleticism. Below is a simple six-step guide to help you expose youth to safe and effective baseball pitching, which can then also be used in teaching generic throwing for youth baseball and softball players.

Foundation Basics

Parents, coaches, and players must understand the six basic principles of throwing for a young athlete to throw effectively and safely:

1. Windup
2. Stride
3. Arm Cocking
4. Arm Acceleration
5. Arm Deceleration
6. Follow Through

1. Windup

The windup is the initial phase where the pitcher prepares to throw the ball. This phase sets the stage for the rest of the throw and helps build momentum.

How to Teach:

• Have your child start with their feet shoulder-width apart. The foot on the side of the throwing arm would be on the pitcher’s mound. The lead foot is on the same side as the non-throwing glove hand.
• Encourage them to relax and take a deep breath.
• Instruct them to step back with the lead foot, shifting their weight onto that foot.
• As they step back, their hands should come together with their sideways body facing the target and their non-throwing lead shoulder slightly forward from the target.

2. Stride

The stride phase involves stepping forward towards the target, helping to generate power and direction for the throw.

How to Teach:

• Guide your child to step forward with their lead foot.
• Their foot should land in a straight line toward the target, ensuring balance and alignment.
• Emphasize a controlled and smooth step, not too big or too small.

3. Arm Cocking

During the arm cocking phase, the throwing arm moves into position to release the ball. This phase stores potential energy that will be unleashed during the throw.

How to Teach:

• Instruct your child to bring their throwing arm back and up with palm on top of the ball, as they are starting their stride.
• Their non-throwing arm should point towards the target to help with aim and balance.
• Ensure they keep their body sideways to the target, maintaining a strong base.

4. Arm Acceleration

Arm acceleration is the phase where the stored energy is released, propelling the ball forward.

How to Teach:

• Encourage your child to rotate their hips and shoulders towards the target.
• As they rotate, their throwing arm should come forward rapidly.
• The focus should be on a smooth, powerful motion, snapping the wrist at the release point for added velocity.

5. Arm Deceleration

After the ball is released, the arm deceleration phase helps to safely dissipate the energy generated during the throw, preventing injury.

How to Teach:

• Teach your child to let their throwing arm continue its motion across their body.
• Their body should naturally rotate, with the back foot pivoting to accommodate the motion.
• Emphasize a relaxed follow-through to reduce stress on the arm.

6. Follow-Through

The follow-through is the final phase, ensuring the throw ends smoothly and the body is balanced.

How to Teach:

• After releasing the ball and allowing the arm to decelerate, the child should continue their motion until they are facing the target.
• Their throwing hand should end up near their opposite knee or hip, completing the motion.
• Encourage them to maintain balance and be ready for the next play.

Putting It All Together

Teaching a child to throw using these six phases takes patience and practice. Start with slow, deliberate movements for each phase, and gradually increase speed as they become more comfortable and confident. Use positive reinforcement and celebrate their progress to keep them motivated. All of these tips and tricks are to help with enjoyment, safety, longevity, and the ability of your young athlete!

If you or someone you know has already sustained a shoulder injury resulting from overhead activity, physical therapy may be your next step to healing and getting back to 100%. Talk to your primary care provider and see if Myrtue’s Rehabilitation Services is the right fit for you! If you have any additional questions, you can call Rehab Services at 712.755.4342 to speak to a Physical Therapist.

Eric Chipman, PT, DPT, ROACC (Rehabilitation Overhead Athlete Certified Clinician)