Stability balls are great for core training and as we all know pitchers must have an exceptionally strong midsection. The core muscles are composed of abdominal, lower back and leg muscles. Most of a pitchers power comes from having a strong core. With that being said, many people find common core exercises like crunches and sit ups taxing on the back and neck . To combat this, stability balls can be used instead of exercises on the hard flat-ground.

Stability balls also offer a wider range of motion and are much more efficient. Not only does the athlete have to execute each core exercise, but they must also maintain proper balance throughout each motion. This engages a wide variety of muscles throughout each exercise. As you very well know, pitching involves a lot of balance, making stability ball exercises a must for serious athletes regardless of what sport they are targeting.

A stability ball is also known as swiss ball, balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball, Swedish ball and therapy balls – not to be confused with medicine balls which are much smaller and heavier. Stability balls are highly versatile and can be used for non-core exercises as well.

These balls can be purchased at a wide variety of sporting goods stores including Sports Authority and Dick’s Sporting Goods. They can also be found for online purchase at Amazon.com and Ebay.  Stability balls range in size and price as well. The stability ball comes in three main sizes of 85cm, 75cm and 65cm. The largest and most recommended 85cm ball ranges in price by manufacturer, but is usually around $35.00-$50.00.

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RAWLINGS PRO302DC RHT HEART OF THE HIDE 12.75 OUTFIELD BASEBALL GLOVE HOH

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WORTH LA95T LIBERTY ADVANCED TRAINING BASEBALL GLOVE

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RAWLINGS RPSNP5 PRO SERIES 11.75 INCH BASEBALL GLOVE

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MIZUNO GWW1177 WORLD WIN 11.75" RHT BASEBALL GLOVE

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The mirror is one of the most basic pitching aids available to athletes. Mirrors are great for practice since you can make sure you are in the correct pitching positions at all times. Unlike cameras and video-recorders, mirrors don’t require batteries and can be used to practice on your own. You also receive clear and instantaneous feedback with every practice drill you do. Mirrors can be placed on the ground at an angle or mounted on the wall with clips and screws.

The mirror pictured below measures 37 inches wide and 42 inches tall. It has what I would consider the ideal size and dimensions for pitching practice. A slightly smaller mirror would definitely be sufficient for your own use. If this type setup won’t work for you try to find a dance studio in your area. Community centers like the YMCA usually have them. Some highschools and colleges also have small rooms with large mirrors in them.

(37inches wide  x 42 inches tall)

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RAWLINGS PRO PREFERRED ASH 34 INCH PRO STOCK WOOD BASEBALL BAT 302 $89

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EASTON LCN10 30/21 STEALTH COMP IMX YOUTH BASEBALL BAT

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EASTON PRO STIX 110 33 INCH ASH WOOD BASEBALL BAT

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LOUISVILLE SLUGGER YB11M 31/19 MAVERICK -12 COMPOSITE YOUTH TPX BASEBALL BAT

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The balance beam is the best training aid for my own personal practice and lessons for a variety of reasons.  First of all, the beam trains pitchers to use the balls of their feet throughout the delivery. This trains optimal balance and strengthens the leg muscles at the same time. Secondly, the beam gives you instant feedback since it is straight and stationary. Falling off the beam or landing on either side of the beam tells you that something is wrong in your delivery.  Lastly, the beam magnifies every flaw in your delivery. Because of the instant feedback and small margin of error, the pitcher is able to instantly recognize the strengths and weaknesses in his delivery.

Many other reasons exist for the beam being my top training aid recommendation. The beam trains pitchers to take their body in a straight line towards home plate while at the same time training lateral balance. Its practical value like versatility and cost effectiveness also make it appealing. Using the balance beam with my other pitching drills enabled me to achieve maximum efficiency and get the most out of my body. With all of the hype on the balance beam you may now be wondering what its weaknesses are?

The main downside to the balance beam is the fact that you can’t drive with your lower half during your motion. Since the board is flat and can slip, pitchers tend to develop a lazy lower half leg drive when using the balance beam exclusively. To counteract this, make sure you focus on a few of the lower half pitching drills listed on this site. The second and relatively minor weakness of the balance beam is the inability to use it to practice in the windup position. This is a minor flaw since the “step back” and “pivot” are the only steps missing when throwing out of the stretch. Below is a typical balance beam and mirror pitching practice station.

Using the mirror balance beam combination is the best setup for mechanical practice.

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curve pitch baseballs by nerf

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RARE SILK TIE BASEBALL PITCHING NECKTIE USA JOSH BACH PITCHER ILLUSTRATIONS

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ATEC ROOKIE BASEBALL PITCHING MACHINE

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JUGS TOSS PITCHING MACHINE WITH BASEBALLS

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Building a 2×4 balance beam is fairly simple. First you will need a 2X6 and a 2X4 which you can pick up from any lumber yard, like Lowe’s or Home Depot.  Try to find some straight boards so the board doesn’t move during drills. They normally come in 8 foot lengths, which will be sufficient for pitchers of all heights. Take the 2X4 and center it on top of the 2X6, both pieces are laying flat.  Then nail the 2X4 into the 2X6 and you will have a small balance beam. If you plan to use the 2X4 inside you may wish to glue something on the bottom side like carpeting or rubber pieces. If you will be using the board outside tie plates can secured to the bottom of the board to dig into the ground and prevent slipping.

2×4 and 2×6 boards (8 ft long)

Lay the 2×4 on top of the 2×6 board

Center the board measuring each margin area. The should be one inch on each side.

Put two nails (2.5-2.75 inch nails) about 4-6 inches from the end of the board on each side as shown above.

If you plan to use the beam outside screw in “tie plates” to the bottom of the 2×6.

If you wish put 2 extra tie plates in the middle of the board. The finished product should look like this. Now when we flip the board over the tie plates should dig into the ground for extra stability. Remember, if you plan on using the board in your basement or driveway, you should use rubber support on the bottom of the board to prevent slipping. The balance beam is used for a variety of pitching drills and is my absolute favorite pitching aid.

Items Needed

1. 2×4 – $3.00
2. 2×6 – $4.50
3. Tie Plates x 4 – $4.00
4. Screws x 8 (3.75 inch) – $2.00
5. Nails  x 5 (2.5 inch) – $1.50

Total Cost – $15.00

Product listing

RAWLINGS PRO302DC RHT HEART OF THE HIDE 12.75 OUTFIELD BASEBALL GLOVE HOH

Current price:

$89.00

Type:

Auction

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WORTH LA95T LIBERTY ADVANCED TRAINING BASEBALL GLOVE

Current price:

$15.50

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6

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RAWLINGS RPSNP5 PRO SERIES 11.75 INCH BASEBALL GLOVE

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$30.00

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MIZUNO GWW1177 WORLD WIN 11.75" RHT BASEBALL GLOVE

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$33.00

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