Training Guide
We discourage baseball players under the age of 13 from throwing a WIFFLE ball as described below. (Developing muscles and tendons are at a higher risk for injury.)
Anyone attempting these pitches; does so at their own risk. Always include proper warm-up & stretching; before and after the following activities.
Pitching - Drill #1: Accuracy
Supplies: 4 cones or markers. A strike-zone and WIFFLE balls.
Purpose: Improve pitcher's focus and accuracy = more strikes.
Setup: Place a strike-zone and pitchers mound the same distance as your favorite league or tournament. Use 4 cones to mark distances.
Place one cone 1/2 the distance between mound and strike-zone, the next 3/4 distance from the strike-zone to the mound. The third cone on pitchers mound, and place the fourth marker 1/4 the distance behind the mound.
Execution:
1.) After a proper warm-up, begin at the first marker. Throw only straight fastballs because the ball will not get the desired movement at this distance.
2.) Once you have achieved the goal of 20 strikes at the first distance move to the second marker, this is where you will begin to throw other pitches.
3.) Repeat on the pitchers mound.
4.) Once you reach the distance behind the pitchers mound return to throwing just fastballs.
5.) After you complete all 4 distances return to the pitchers mound.
Note: This drill is used to work on mechanics and muscle memory, NOT arm strength. Do not over throw and take as much rest in between markers as necessary. Rest at least 2-3 days before repeating drill.
Purpose: Improve pitcher's focus and accuracy = more strikes.
Setup: Place a strike-zone and pitchers mound the same distance as your favorite league or tournament. Use 4 cones to mark distances.
Place one cone 1/2 the distance between mound and strike-zone, the next 3/4 distance from the strike-zone to the mound. The third cone on pitchers mound, and place the fourth marker 1/4 the distance behind the mound.
Execution:
1.) After a proper warm-up, begin at the first marker. Throw only straight fastballs because the ball will not get the desired movement at this distance.
- Throw 20 strikes . This is not 20 pitches; throw as many pitches as it takes to throw 20 strikes. (Do not continue if you feel pain during any exercises.) Rest for 5-10 minutes.
2.) Once you have achieved the goal of 20 strikes at the first distance move to the second marker, this is where you will begin to throw other pitches.
- For each pitch you expect to use during a game, throw 5 strikes. (5 fastballs, 5 curves, 5 sinkers, 5 drops, 5 knuckle-balls.) Not consecutively, mix it up & only strikes count.) Rest 5-10 minutes.
3.) Repeat on the pitchers mound.
- For each pitch you expect to use during a game, throw 5 strikes. (5 fastballs, 5 curves, 5 sinkers, 5 drops, 5 knuckleball. Not consecutively, mix it up & only strikes count.) Rest 5-10 minutes.
4.) Once you reach the distance behind the pitchers mound return to throwing just fastballs.
- There would be too much movement from this distance, it would be counterproductive to previous work done at shorter distances. Throw 10 strikes. Rest 5-10 minutes.
5.) After you complete all 4 distances return to the pitchers mound.
- From the mound throw a simulated baseball inning, (4 balls, 3 strikes, 3 outs). Throw as many pitches as necessary to get out of the inning. Drill: 1 Accuracy - Complete.
Note: This drill is used to work on mechanics and muscle memory, NOT arm strength. Do not over throw and take as much rest in between markers as necessary. Rest at least 2-3 days before repeating drill.
