Proper Basic Throwing Mechanics

By General Info

Proper Basic Throwing Mechanics


Step 1 – Create a circular motion with your throwing arm during the wind-up phase. When your hand leaves your glove, your thumb should be pointed towards the ground and then it rotates upward.

JOI Biomechanics

Proper Throwing Mechanics

Step 2 – Make sure your hand/ball is moving directly behind you during the cocking phase. This will help ensure you open up your shoulders and chest.

JOI Throwing Programs

Baseball Throwing Mechanics

Step 3 – During your throw, make sure your throwing elbow is above or at your throwing shoulder level. This will help relieve some of the stress on the elbow.

JOI Sports Center

JOI Throwing Programs

Step 4 – Make sure you step with your foot pointed straight at the target. Follow-through with your trailing leg to leave yourself in a well-balanced fielding position.

Throwing Program

Proper Follow Through

Training Tips:
Work on wrist/forearm/shoulder flexibility and strength.
Keep a strong body core/abdominal mid-section.
Keep track of your pitch count so you know what your threshold is (that is, what your body/arm can handle).
Obtain and maintain good shoulder strength by doing the Throwers Ten Strengthening Exercises.
Do not throw too many curveballs, breaking-balls, and sliders which can certainly cause excessive stress on the elbow and shoulder.

If you want to learn more about the correct biomechanics or you want information on a Dartfish Video Analysis, contact JOI at JOI-2000.

JOI Fracture and Acute ASAP Injury Care

JOI Physicians are currently offering ASAP Fracture and acute injury care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury.  JOI has specialty trained orthopaedic doctors who treat baseball injuries. We will get you back into the game!  To learn more about this service, read this article about fracture and injury care. 


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