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.

Proper Throwing Mechanics

Picture of the 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 Mechanics

Picture of the Proper Way To Throw

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 Throwing Mechanics

Picture of Throwing Mechanics

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.

JOI Proper Follow Through

Picture of a 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.


Where is Telemedicine frequently used?

All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home. If you feel that it is best to stay in your own home during this time, we can still provide orthopaedic Telehealth services for you. Through the download of the free Zoom app on the your phone, tablet or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture 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. To learn more about this service, read this article about fracture and injury care.


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