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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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

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The number one culprit of lost velocity and control in young pitchers is “rushing” . This occurs when the pitcher moves to quickly toward home plate, before his arm is ready to throw. I believe the single biggest factor for increasing the velocity and command of a young pitcher is having them learn to keep their weight back. Nearly all of the pitchers weight should be set on the backside leg until the “weight transfer” occurs. Looking at the picture below you can see what having weight back means.

The same holds true for other sports like boxing. Boxers are masters of keeping their weight back and then exploding into a punch. Instead of leaking forward and losing all of the weight associated with your hips, stay back and explode at weight transfer position. Remember that you aren’t throwing the baseball until your lead leg has landed.

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Toss and Balance – 20x Daily

Out of both the windup and stretch get to a balance point and hold for a count of 3 seconds. Focus on chin over your belt with leg raised at waist level – splitting your body in half. Lead side glove should be closed with elbow directed at the target. Ball will be thrown to the pitcher where he will hold for a 3 count. He catches the ball with his throwing arm (not his glove) and gathers his hands together once the ball is caught and again hold for a count of three. Optionally, the pitcher may throw to a partner after the last step described above. This drill is used mainly to help the pitcher get a sense of keeping his weight back. It also helps them feel a proper balance point.

Start out of the windup or stretch as you would in a game.

Get to your balance point and hold for a count of 3 seconds. Your partner should not throw you the baseball until you show you can balance and are in the correct position. Your lifted knee should be a minimum of waist level.

After holding for a count of three your partner should flip your a baseball to your throwing hand. Do not use your glove to catch the ball.

After catching the baseball bring your throwing arm in a slow motion back to your glove.

Hold the baseball in your glove for another 3 second count. Then you may either drop your leg down or throw the baseball to a target. Keep in mind early handbreak and proper arm path.

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