Common Issues in Pitching Mechanics

As we train and work with many pitchers, certain common themes in pitching mechanics issues often begin to emerge. One such theme is how the types of baseball pitching mechanics issues can affect a pitcher’s performance, regardless of skill level. Watching a Major League Baseball game, you may have thought to yourself, “What makes these guys able to play at the highest level?” With physically gifted players like Clayton Kershaw—a future Hall of Famer—his 6-foot-4 frame and unbelievable leg strength allow him to maximize every ounce of physicality. However, even at the top, poor mechanics can sometimes sabotage a talented young pitcher’s dreams of a lengthy career.

In working with players, we focus on corrective techniques to address flaws that could affect mobility or cause injury. Our assessments, both in the tunnel and in the weight room, aim to fix these issues by looking at the way a player moves. Many young pitchers start with bad habits that ruin their mechanics and, in turn, their potential for improvement. That’s why we teach proper form as early as possible, so pitchers can gain confidence and add movement to their pitches effectively. These early foundations of science in pitching have changed drastically over the past 30 years, highlighting how important it is to stay updated on mechanics.

Building Strength and Correcting Flaws

As pitchers, old habits like failing to properly drop or drive can impact your throw. We all know the saying, “Stay back over the rubber,” and for good reason. Learning to properly stay tall, fall, and point your toe to home plate helps improve delivery. I once reviewed a video of a student from Pennsylvania; this pitcher had great flexible hip flexors but was not throwing with his fullest potential. By breaking down the mechanics of his delivery, we found he could reduce undue stress on his throwing arm. This drop-and-drive technique helps pitchers create a natural throwing slot, preventing them from slowing down and losing speed.

Another common issue is dropping the front shoulder too low, which changes the angle of the pitch. This habit can damage the arm in the long run and keep you from releasing the ball with a high velocity. A pitcher with poor mechanics will often struggle to stay on top of the pitch, leading to a slower throw. Developing a sound form, free of these issues, can lead to a long, successful pitching career.

Learning the Basics and Building Good Habits

For those just beginning, especially young athletes and their parents, a few basic drills can make a world of difference. I’ve had the opportunity to teach pitchers online through lessons that cover everything from fundamental mechanics to advanced techniques. The mechanical parts of a pitch, such as where to place the toe or how to follow through, seem small but are critical. Too often, pitchers overlook these small details, not realizing how they affect the pitch in a big way. When my daughter began pitching, she relied on the basics and grew her skills through routine practice. Over time, coaches notice these subtle improvements, especially when pitchers deliver strikes more consistently.

Learning from past mistakes and continuously refining skills can make all the difference in a pitcher’s development. Whether you’re a coach or a Dad trying to help your daughter, there is value in teaching the smaller mechanics that might otherwise be ignored. So, if you’re training or traveling to tournaments, remember that investing in these details can lead to major improvements. Pitching is not just about raw power or athleticism—it’s also about understanding and mastering each movement to deliver with precision every time.

What are the Most Common Pitching Mechanics Issues?

1.Lower Body Engagement for Powerful Delivery

A lack of lower half engagement is a major problem when trying to create the most powerful delivery possible. For a pitcher, the ability to transfer force from the ground up is essential. When there is failure to do so, it can lead to issues like a quad-dominant delivery, where the pitcher relies too much on their quads, causing them to push-off the mound early or become overly rotational. This improper movement pattern can throw off the pitcher’s ability to return to the driveline and ultimately kills hip and shoulder separation, forcing the upper body and arm to do most of the work.

To address this, the first step is teaching our guys to actually feel and load their lower half. Once they realize this, they can work on timing it up into their delivery. In the tunnel, as well as in the weight room, pitchers can improve through hinging exercises that enhance lower body awareness and engagement. These drills ensure a smoother, more optimal transfer of force from the lower body, allowing the pitcher to reach their full potential with each throw

2.Efficient Arm Path and Shoulder Health

An inefficient arm path during a pitch can lead to undo stress on the anterior shoulder and elbow, especially when the arm is late in the motion. For optimal power and to avoid injuries, it’s crucial to keep the arm connected to the body in an efficient manner. This allows for a loose and fluid motion, enabling the momentum from the hand break to naturally pass through scap loading and create a whip-like action. When the arm moves in sync with the body, the result is a smoother and safer throw.

Unfortunately, breaking this tough habit can be challenging for a lot of guys. Many struggle to establish an efficient path and may experience discomfort or lack of power. That’s where drills come in handy, helping pitchers feel the difference in position and learn how to move the arm down, up, around, and through effectively. By practicing these movements, pitchers can build muscle memory and improve their mechanics, reducing stress on their joints and enhancing their performance on the mound.

3.Maintaining Glove-Side Integrity

A common problem for pitchers at all levels is poor glove-side integrity. This occurs when the glove hand goes flying out to the side, causing the front side to start unwinding prematurely. When the glove hand is not pointing straight at the target, the pitcher loses stability and struggles to maintain a proper throw zone. In baseball, having a glove hand that aligns the body with the target helps the pitcher stay balanced, keeping the body in the correct position. Allowing the glove to fly off to the side disrupts this balance and can lead to hip and shoulder rotation issues.

This lack of control on the glove-side can affect even the best pitchers, including those you may see in NCAA games. You might bet you’ve noticed college pitchers doing this, as they sometimes rely on physical strength to make up for mechanical flaws. Because college softball players often train several days a week, they build serious strength and conditioning to keep their cores strong enough to maintain balance, even with less than perfect mechanics. However, younger pitchers without the same core strength fall victim to these rotational issues more easily.

To fix this, pitchers should focus on keeping the glove hand steady and aiming it straight at the target to avoid opening the torso early. By staying in control of the glove side, they can reduce hip and shoulder separation issues and create more arm-speed closer to the point of release. It’s not only about strength but also about understanding how to use the glove hand to maintain a direct line down the power line. With these adjustments, pitchers can improve mechanics and make their throws more powerful and consistent.

4.Poor Hip and Shoulder Separation

In baseball pitching mechanics, a common issue is poor hip and shoulder separation, which leads to early trunk rotation. When a pitcher’s upper body rotates too soon, the arm ends up in a compromised position, which not only reduces torque but also negatively affects the power and accuracy of the pitch. This premature movement blocks the power line from the ground up, meaning the pitcher’s arm has to slow down and work harder to get through. The result? A big loss of speed and command that ultimately impacts the pitcher’s overall performance.

To optimize hip and shoulder separation, pitchers need to work on core stiffness and rotary components in the weight room. Strengthening these areas helps pitchers accept ground reaction forces more efficiently, enhancing their ability to rotate at the right time. By keeping the upper half closed longer, pitchers can better manage the timing of their movements, allowing their hips and shoulders to face the power line just before release. This delay creates the necessary stretch-reflex mechanisms in the trunk for an explosive pitch, while also keeping the arm in a clear path to the catcher.

In terms of technique, throwing drills that emphasize timing and correct hip and shoulder rotation can make a significant difference. Some coaches mistakenly taught young pitchers to slam their hips and shoulders shut, believing it would give them more power. In reality, this only blocks the body from moving effectively and reduces overall arm speed. With technical training focused on separation and correct form, pitchers can deliver with more power and accuracy, developing better habits over time and making each pitch count.

5.Insufficient Front Knee Extension

An insufficient front knee extension can cause a pitcher to lose power and control by affecting the angle at foot strike and ball release. When the knee and hip extension are limited, the force is not fully expressed in the posterior direction, and energy leaks from the front leg. This improper foot plant means that less energy is transferred from the core to the arm, which weakens the pitch and can add stress to the posterior shoulder and elbow. Without optimal front knee stability, an athlete’s ability to achieve a complete hip rotation is compromised, leading to an increased risk of injury and a less powerful finish.

6.Too Short Of A Stride

A pitcher’s stride should ideally be around 85 percent of their height, but most pitchers end up with a short stride of about 50 percent, which greatly reduces the amount of time available during the wind-up. This short stride forces the shoulder and elbow to struggle to reach the correct position in the delivery. Without a proper stride, the arm has to catch up during the remainder of the throwing motion, increasing the risk of elbow injury and limiting long-term success. Using a towel drill can help pitchers improve their stride and reduce unnecessary strain on the arm.

7.The “Inverted” W

The Inverted W is often a pitching coach’s worst nightmare because it can lead to serious mechanics issues. This position results when a pitcher’s elbows rise above the ball as the hands break from the glove, causing the shoulders to shrug and the ball to hang low, creating the appearance of an inverted W. While some successful pitchers, like all-star right-hander Stephen Strasburg, have managed to build a career with this motion, it’s by no means a technique to be taught to young pitchers. The inverted W puts significant strain on the elbow, disrupts timing in the pitching motion, and increases the risk of injury. Pitching instructors often work to put a stop to this habit, encouraging safer, more effective throwing mechanics.

8.Too Much Weight On The Front Leg

A pitcher’s power comes from the hips and lower half, making it necessary to stay back on the back leg throughout the stride phase. If too much weight shifts to the front side, it can take the hips and glutes completely out of the equation, reducing the power of the throw. The last thing a pitcher wants is to come down too violently on the front leg, as this impacts balance and control. Correct stride mechanics should be practiced repetitively to build muscle memory, ensuring the pitcher maintains weight on the back leg for a more powerful and stable delivery.

9.Moving The Head Away From Home Plate

When the pitcher’s head starts to move to the side during the acceleration phase, it can lead to a loss of control and impact the pitch’s accuracy. As the shoulder begins to move forward from the early cocking position to ball release, the head should ideally stay in line with home plate. If the head drifts, the pitcher has less chance to consistently repeat the motion, causing a struggle with control. Keeping the head steady and directly in line with the plate allows for better repetition and overall improvement. Practicing in front of a mirror can help pitchers monitor their head position and ensure it stays focused on the target.

10.Poor Follow Through

A sound follow-through is essential to maintain good posture and complete the pitch with power. Ideally, the throwing arm should be finishing outside the front foot, and the back leg should kick off the ground as the drive part of the pitch is completed. When the back foot comes all the way to the front foot, and the arm moves at the same time, the pitcher can add speed and control to their pitch. However, many times pitchers develop various problems with their follow-through, such as stopping short or stepping to the side instead of through the rubber. These habits can cause the foot to collapse, losing speed and command over the pitch.

To fix this mechanical flaw, drills like the towel drill can help pitchers improve their follow-through. This drill helps them feel the proper timing, as their toe and knee should point forward toward the catcher. When the foot collapses or becomes an anchor, it makes completing the follow-through difficult, leading to an incomplete finish. By focusing on the timing of the back foot and arm, pitchers can ensure their body moves efficiently, allowing them to deliver powerful, precise pitches that make a real difference in their performance.

Postural Problems

Postural issues are very common among younger pitchers, often causing them to lose control and accuracy. When a pitcher lands bent forward, with hips sticking out or the upper body leaning across the power line, it can negatively affect their ability to stay vertically stacked and tall throughout the pitch. A pitcher with too much weight on the front foot often looks like they’re leaning forward, while too much weight on the back foot results in leaning backwards. These positions create instability and affect the throw zone, moving it up and down and causing the ball to lift or drop unexpectedly. A primary cause of these postural problems is poor core, hip, and glute strength, as the necessary muscles may not be fully developed in younger pitchers.

Another common issue is poor muscle memory, which impacts the body’s ability to maintain good posture during a pitch. Without sufficient pushing off the rubber and with the upper body leaning away from the power line, the pitcher can’t land properly and stack the body in a way that allows for an effective pitch. This problem is often seen in older pitchers as well if they’ve relied on bad habits over time. To avoid these issues, pitchers need to strengthen their core and practice balanced movements, ensuring their body stays aligned and effective from start to finish.

Pushing the ball

One of the most important parts of pitching is having a relaxed release that lets the forearm fire naturally. By using a completely relaxed arm, pitchers can achieve maximum whip and snap, which creates more speed and command. However, you might notice that some young pitchers have an arm that looks very stiff, and maybe their elbow is locked as they are pushing the ball towards the catcher with their palm. This action prevents them from staying loose and snapping, which reduces the power and accuracy of their pitches.

Many young pitchers think they need to aim for the strike zone to make the pitch work, but that’s not true. The more relaxed they are, the better the whip and snap, and the result is more speed and command. Teaching pitchers to let their arms stay loose, rather than forcing the ball forward, is essential for building effective, natural pitching mechanics. By focusing on a relaxed motion, pitchers can avoid pushing the ball and achieve a smoother, more powerful release.

F&Q

What are the 3 things that are most important in pitching?

Many variables affect a pitcher’s performance, but the three most important factors in pitching are velocity, command, and health. Velocity adds speed and power to a pitch, while command allows the pitcher to control where the ball goes, making each throw more effective. Maintaining health is essential, as it impacts both velocity and command, helping pitchers stay strong and avoid injuries. A balanced focus on these three crucial factors can significantly improve a pitcher’s overall performance and career longevity.

What are the most common pitching injuries?

In baseball, some of the most common injuries pitchers face are sprains and strains in the legs, arms, and back. These injuries often occur when muscles or ligaments become overstretched, and in more severe cases, the ligament can be partially or completely torn. Such injuries not only affect a pitcher’s performance but can also require long recovery periods, making it essential to take precautions to prevent overstretching and maintain good form.

Why is Pitching So Difficult?

Sometimes pitchers struggle because they feel pressure to strike out everyone on the other team, which can lead them to start overthrowing. This often results in wild pitches as they become overly focused on throwing strikes. When they try too hard to aim or guide the ball to home plate, it can throw off their mechanics, especially on a bad day. These factors make it challenging for pitchers to stay consistent and relaxed, impacting their ability to perform effectively.