Band Rotation Drills

Two shoulder abduction exercises that target the rotator cuff are External Rotation and Internal Rotation.

Band External Rotation

The ER drill strengthens the decelerator muscles, which are crucial for slowing down the arm after ball release to prevent injury.

With the band anchored to something sturdy, stand at a 90-degree angle to the band anchor. With light tension already on the band, hold the handle with your outside hand. Your elbow is bent and pinned to your side, and your forearm is pulled across your stomach.

Keeping your elbow pinned, slowly rotate your forearm away from your body until it points straight ahead.

Slowly control the band's tension as you return your forearm back across your body to the starting position.

Band Internal Rotation

The IR drill strengthens the accelerator muscles, which provide power during the throwing motion.

Stand sideways to the band anchor. Hold the handle with your inside hand. Your elbow is bent to, pinned to your side, and the band should already have light tension. Your forearm is pointing straight out in front of you.

Keeping your elbow pinned, slowly rotate your forearm across your body until it touches your stomach or torso.

Slowly control the band's tension as you return your forearm outward to the starting position.

Key Focus for Both Drills

These exercises are always performed with light resistance and a slow, controlled tempo to emphasize muscular endurance and joint stabilization.

Coach Skip Fast
“Command by Choice, Not by Chance”
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
#ElitebyChoice

Copyright © 2025, Pro Pitching Institute.

How Glove Hand Movement Dictates Control and Power

 

No Glove Hand Movement

A passive glove hand and a lack of lower-body drive result in poor control.

The glove hand balances the motion from start to throwing action, ending up under the armpit.

In the starting position, the front hip is behind the back hip, and the throwing arm fires the ball without proper lower body involvement.

In essence, the glove hand balances the motion and ends up under the armpit. The lack of proper lower body means hitters chase bad pitches and patient hitters get more walks.

Correct Glove Hand Movement

An active glove hand initiates and drives the lower body, resulting in greater power and accuracy.

In the starting position, the front foot is even with the front hip. The weight is just in front of the back foot and maintained by the front leg lift.

By triggering the glove hand to drive the lower body, the lower body pulls the throwing hand into the release.

Good body position triggers the glove hand action with the lower body pulling the throwing hand into the release. The glove hand initiates the lower body to take the ball to the target with improved accuracy/location.

Getting Better Results

The Pro Pitching Institute teaches you the mental resilience needed to prompt a throw with uncanny regularity, or your instruction is free … No hard feelings.

Coach Skip Fast
“Command by Choice, Not by Chance”
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
#ElitebyChoice

Copyright © 2025, Pro Pitching Institute.

Confidence Strategies for Pitchers

 

Strategies for Building Confidence

Building confidence as a pitcher is essential for both performance and mental resilience. One effective strategy is to establish a consistent pre-game routine. This routine should include physical warm-ups, mental visualization, and positive affirmations. By creating a predictable process before each game, pitchers can cultivate a sense of control and familiarity. This prepares the body for the physical demands of pitching and mentally primes the athlete to enter the game with a focused and confident mindset.

Set Achievable Goals

Rather than overwhelming themselves with the pressure to perform perfectly, pitchers should focus on smaller, incremental objectives. These may include improving specific pitches, maintaining composure under pressure, or effectively communicating with teammates. Celebrating these small victories reinforces a positive self-image and builds confidence over time. By breaking down larger ambitions into manageable tasks, pitchers can experience a series of successes that contribute to an overall sense of accomplishment.

Getting Better Results

Coaches and teammates provide constructive criticism that helps pitchers refine their techniques and strategies.

The Pro Pitching Institute teaches you the mental resilience needed to prompt a throw with uncanny regularity, or your instruction is free … No questions… No hassles… and no hard feelings.

Coach Skip Fast
“Command by Choice, Not by Chance”
#ElitebyChoice

Copyright © 2025, Pro Pitching Institute.

Overcoming Psychological Barriers for Elite Performance

Understanding and addressing these barriers is key to enhancing a pitcher's game and developing a healthier mindset.

Fear of Failure

Fear is exacerbated by the pressure to meet expectations from coaches, teammates, and fans, which can create a self-fulfilling prophecy of poor performance.

Fear leads to a lack of confidence, overthinking pitches, and hesitating to throw specific pitches.

Pitchers shift their mindset to focus on the process rather than the outcome.

Dwelling on Past Failures

Ruminating thought process where pitchers replay past mistakes, hindering their ability to perform in the present moment.

Pitchers become overly cautious or hesitant, negatively affecting their decision-making on the mound.

Pitchers need to develop mental resilience like visualization, mindfulness, and positive self-talk help them focus on the current game.

Fear of Being Judged/Evaluated

This fear leads directly to performance anxiety, often causing pitchers to underperform in critical, high-leverage situations.

Underperformance in critical situations due to anxiety over external judgment.

Pitchers train in simulated game-like conditions to build confidence and develop coping strategies.

Getting Better Results

This mental transformation not only fosters better performance on the mound but also contributes to a healthier mindset, allowing them to enjoy the game.

The Pro Pitching Institute teaches you the mental resilience needed to prompt a throw with uncanny regularity, or your instruction is free … No questions… No hassles… and no hard feelings.

Coach Skip Fast
“Command by Choice, Not by Chance”
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
#ElitebyChoice

Copyright © 2025, Pro Pitching Institute.

The Three Pillars of Mental Toughness

 

Mental resilience enables pitchers to manage unique pressures and challenges inherent to their position.

1. Pressure Management and Performance Under Stress

Resilience allows pitchers to view high-stakes pressure as a challenge rather than a threat.

This shift in perspective helps them approach difficult situations with confidence, improving their ability to execute pitches under stress (where every pitch counts).

2. Bouncing Back from Adversity

Unlike other positions, a pitcher's success is intensely scrutinized and closely tied to individual performance metrics, amplifying stress.

Mental resilience enables individuals to recover from poor performances or losses, maintain focus, and adapt to adversity, which in turn directly influences their performance and development..

3. Emotional Regulation and Composure

Resilience is closely linked to emotional regulation, which is crucial for maintaining composure in a competitive environment where emotions fluctuate rapidly (e.g., frustration after an error, euphoria after a successful outcome).

Emotional stability enhances decision-making and performance consistency, vital traits for any successful pitcher.

Getting Better Results

Mental resilience is the key to consistent performance, sustained development, and overall team cohesion.

The Pro Pitching Institute teaches you the mental resilience needed to prompt a throw with uncanny regularity, or your instruction is free … No questions… No hassles… and no hard feelings.

Coach Skip Fast
“Command by Choice, Not by Chance”
Pro Pitching Institute
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
#ElitebyChoice

Copyright © 2025, Pro Pitching Institute.

A Guide to Balance, Power, and Precision

 

The Importance of a Balanced Stance

A balanced stance, with heels close together, is crucial for a stable base, balances your body, and your weight is evenly distributed between your feet.

A balanced posture enables the efficient transfer of energy from your lower body through your core and into your throwing arm, which is essential for generating power and improving pitch accuracy.

Maintaining a balanced stance minimizes stress on your joints and muscles, thereby reducing the risk of injury.

The Role of the Glove Hand

The glove hand guides the hips to rotate, transferring this energy into the upper body, and then fires the throwing hand.

The glove hand guides the ball toward the target, ensuring the pitch is sent directly to its intended location.

Getting Better Results

Ultimately, a balanced stance leads to more precise targeting and enhanced accuracy.

A balanced stance and proper use of the glove hand work together to significantly improve a pitcher's overall mechanics.

By making these techniques a part of every motion, you achieve more consistent accuracy and generate greater power in your pitches.

The Pro Pitching Institute teaches you the balance and glove hand movement needed to prompt a throw with uncanny regularity, or your instruction is free … No questions… No hassles… and no hard feelings.

Coach Skip Fast
“Command by Choice, Not by Chance”
Pro Pitching Institute
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
#ElitebyChoice

Copyright © 2025, Pro Pitching Institute.

The Case for Level Shoulders

 

Tilted Shoulders

A pitcher tilted-shoulder delivery starts with their feet too far apart, causes their hips and shoulders to tilt, and throws their body off-balance.

When the body proprioceptively tries to correct this imbalance, the shoulders level out, and the ball is put in a less predictable target area.

The result is that the ball ends up somewhere between your release point and the spot where you want your ball to go, making it very difficult to consistently hit your target.

Level Shoulders

By contrast, a pitcher with level shoulders begins with their feet close together and keeps their hips and shoulders very level throughout their entire motion.

With the hips and shoulders staying level, the throwing arm consistently releases the ball from the same location on every pitch.

The glove arm helps the lower body fire, which, in turn, ensures the throwing hand comes through the same spot every time.

Level shoulders lead to great consistency in hitting the target and allow the pitcher to locate pitches with uncanny regularity.

Getting Better Results

A tilted-shouldered delivery, caused by a wide stance, forces the body to make a mid-motion correction, which sacrifices control and consistency.

The Pro Pitching Institute teaches you the shoulder position needed to prompt a throw with uncanny regularity, or your instruction is free … No questions… No hassles… and no hard feelings.

Coach Skip Fast
“Command by Choice, Not by Chance”
Pro Pitching Institute
https://propitchinginginstitute.com
856-524-3248
skip@propitchinginstitute.com
#ElitebyChoice

                                                  Copyright © 2025, Pro Pitching Institute.