Practice It: Oversized and Undersized Ball Spins/Harness Training

Practice It

Oversized and Undersized Ball Spins

Using a baseball or an 11-inch ball may help the pitcher make the correct movements to get underneath the ball. The smaller size of the ball allows the fingers to be more flexible and allows the correct movements to occur with less effort. A pitcher can use an undersized ball when initially trying to create muscle memory for the correct spin movements.

An oversized ball is helpful in speeding up the wrist snap because the hand must pass under more area in the same amount of time. The oversized ball can also illustrate the spin to a pitcher who may be struggling with the backward concept. A 14-inch ball seems to be the perfect size because the pitcher can hold on to it comfortably throughout the circle before snapping the wrist at release. The routine used with these balls can mirror the routine used with the Spinner—starting close up without the circle and adding distance as well as the full circle.

Practice It

Harness Training

Ankle harnesses can be used to increase strength in the legs (when resisted) or create quicker leg drive (when assisted). A piece of theratubing attached to an ankle harness balances the forces. The pitcher should perform an assisted leg drive for 10 pitches and then a resisted leg drive for 10 pitches. For the resisted leg drive, the ankle harness goes around the ankle of the drive leg. A coach or partner should take a position behind the pitcher. The theratubing should be extended but not pulled (see figure 5.15a), and there should be no slack in the tubing. The pitcher should stride forward and drive the back leg as normally as possible. The resistance can be adjusted but not to the extent that it changes the pitcher’s mechanics or inhibits the drive pattern. The pitcher can actually pitch into a net or fence on the resisted drill. For the assisted leg drive, the coach or partner takes a position in front of the pitcher, again permitting no slack in the tubing. As the pitcher strides forward, the coach or partner will have to draw his or her hand backward to keep the slack out of the tubing (see figure 15.15b). Again, the coach or partner can adjust the pressure he or she imparts to assist the leg drive forward but still must permit the pitcher to drive toe to heel and maintain mechanics. The pitcher should shadow pitch this drill, that is, not use a ball.

Figure 5.15 Using an ankle harness for (a) a resisted leg drive and (b) an assisted leg drive.

Full-body harness training should be done only with pitchers who have the physical integrity to withstand the forces imparted on the body. I do not recommend harnesses for young or inexperienced pitchers. The harness fits around the waist or midsection of the pitcher. The holder should stand in front of the pitcher and slightly off to the glove side, as shown in figure 5.16. (Note: the holder should try to stay close to the middle without getting into the path of the ball, and the pitcher should use a flexible practice ball rather than a regulation hard softball, in case the holder gets hit). The purpose of the harness is to create momentum and eventually create muscle memory of that momentum. Essentially, the harness makes the stride more aggressive, in turn making the arm more aggressive and quicker. The full harness can also be used from behind to strengthen the body overall within the pitching motion itself.

Figure 5.16 Using a full-body harness. A fence or net can be substituted for a catcher.