Basic Throwing Mechanics

By Tim Wall MS/ATC

Proper Basic Throwing Mechanics

To learn more about the Biomechanics of baseball pitchers, please go to this ARTICLE.

JOI Rehab clinicians have the most experience in the Jacksonville Area for treating baseball athletes with throwing injuries and biomechanics.

Baseball Injuries to the elbow and shoulder

Baseball Biomechanics

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 Dartfish Program for throwing athletes

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.

Baseball Biomechanics

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.

Baseball Program Proper Follow Through

Proper Follow Through

Training Tips for Baseball Players:

Work on wrist, forearm, shoulder flexibility and strength.
Keep a strong body core abdominal mid-section as this is the key to producing more speed and endurance in the throwing motion.
Keep track of your pitch count so you know what your threshold is (that is, what your body/arm can handle).  Early in the season, the pitch count should be 40-60.  The pitch count can increase as the season goes along.  The pitch count should rarely go above 100 pitches, however this really depends on the speed of the throws and the types of pitches.
Obtain and maintain good shoulder strength by doing the Throwers Ten Strengthening Exercises.

Shoulder Strengthening

External Rotation Strengthening

Do not throw too many curveballs, breaking-balls, and sliders which can certainly cause excessive stress on the elbow and shoulder.

Related Articles:

To learn more about Direct Access to Physical Therapy without seeing an MD, please read this ARTICLE.

JOI and JOI Rehab

JOI Physicians continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.

You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.

To make appointments with JOI Rehab, please call 904-858-7045.

By: Tim Wall, MS, ATC

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