Opinions vary widely when the topic of icing after games comes up. Most amateur baseball players witness pitchers at the major league level icing after a game. Their thoughts go something like this, “if icing is done at the major league level that means all pitchers should ice after games.” Some people claim that icing aids in recovery, mainly because they see professional pitchers on television doing it. In reality icing might be detrimental to arm health, even for major league pitchers.

One major argument against icing is that it can shrink blood vessels with prolonged use. Cold temperatures restrict blood flow throughout the tiny blood vessels in your arm. This is obviously a problem since your arm depends on rapid blood flow to function optimally. Cold temperatures may also cause blood vessels to shrink with long term use. This is also negative since large blood vessels supply the arm with energy during the throwing motion.

Another argument against icing has to do with the body’s natural healing process. After ice is administered, blood flows rapidly to the spot of application – usually the shoulder or elbow. This process occurs until the ice overwhelms the heat in the blood causing flow to slow down. Eventually blood can no longer reach the area affected, which is a bad thing. This disrupts the body’s healing process and slows down natural recovery.

The main positive focus for proponents of icing is the reduction of inflammation in the arm. For people susceptible to tendonitis and other arm related problems icing may be positive. Just make sure to keep your icing time length reasonable (8-10 minutes). Pitchers in rehabilitation after arm surgery should also consider the use of ice to reduce inflammation at the point of injury.  Pitchers who have hurt their arms during a live game should obviously ice as well.

Much scientific research still needs to be conducted before the baseball world figures out exactly what level of positive or negative effects icing has on the arm. Until then the best option is likely to do absolutely nothing after your pitching appearance until the next day. Let the body’s natural healing process take over until the next morning. Then be prepared for some long distance jogging or exercise on an elliptical bike to get the blood flowing back into your arm. Elliptical exercise machines allow both your legs and arms to pump at the same time. This ensures blood is flowing in your arms as well as your legs.

Why Not Jog or Bike Right After the Game?

The pitching motion is naturally violent due to the forces applied to the arm when throwing a baseball. The throwing motion done repeatedly over the course of a baseball game fatigues muscles like the rotator cuff. Every time a pitcher throws a baseball tiny micro-tears result. This process is the same thing that occurs during weight lifting and other strength training, but the muscles susceptible to injury are much smaller. These muscles need a “cooling off” period to recharge before further physical activity should be done – so does the rest of your body. Although it will usually never hurt you to excercise right after the game, you should consider giving your body a short rest. The pitching motion is already taxing enough on the muscles involved in throwing.

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This drill focuses on the proper alignment and positioning at the pitcher’s balance point. The balance beam will challenge the athlete to maintain balance over the balls of his feet. However, the drill can also be done on flat-ground depending on comfort level. The balance beam provides instant feedback, since poor balance obviously leads to the athlete falling off the board. The pitcher should hold himself in the balance point for a minimum of 3 seconds each repetition focusing on the checkpoints provided in the pictures below. Repetition times can be increased to challenge the athlete as they improve their balance.

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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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Knee Drill – 20x

This drill is done to isolate the pitchers upper half and forces throwing out front. To set up get down on your right knee (RHP) with your lead foot aligned towards the catcher and back leg parallel. The pitcher should use a short quick arm stroke with a “C” to an “L” arm path (game speed) . Catcher should give pitcher a low target at the tops of the ankles away to a right handed hitter. All pitches can be thrown in the knee drill (especially when working on curveballs). This drill can also be done in a serious of checkpoints as shown below – but preferably in one fluid athletic motion.

Set up with both feet on a line directed at your target.

Turn your torso to load your hips and oblique muscles.

Break your hands while turning using the same arm path described in previous drills. Make sure your glove and lead arm stay closed.

Get into a “L” position with your throwing arm maintaining a closed front side.

As you turn to throw bury your glove side arm into your back hip, while pulling your arm through to a high release points. Your elbow should be above your shoulder, however your hand can be in a variety of positions since pitchers throwing from different angles.

Deliver the baseball with your head focused on the target. Follow through with your chin above your knee cap and your throwing arm on the opposite side of your knee.

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Arm Path Drills – 10x per day

A pitcher should use a “C” to an “L” armpath. Lead with the pinkie finger below the waste forming a big letter “C”. Elbow should be above shoulder and hand should be above elbow making the letter “L” with your arm. These should be done with a fast arm stroke representing game speed conditions. However, pitchers can start slower to get warm and groove the correct armpath.

Armpath drills can also be done uses a fence or a wall – parallel and at a 45 degree angle to the fence. Parallel fence drills will guard against “arm wrap” or “casting”. This occurs when the pitcher drops his arm below the waste and behind his back locking out the elbow. Obviously, if this incorrect armpath is used the pitcher will hit his hand on the wall.

A similar version of the wall drill where the pitcher turns at a 45 degree angle to the wall also helps prevent incorrect armpath. This angle really focuses on keeping a slightly flexed back arm.  Avoiding a locked out elbow will help prevent injury and inconsistent pitch command.

Set position with feet shoulder width apart. Stretch position with eyes focused on an imaginary target.

Lead with pinkie finger below the waist keeping a slightly flexed elbow

Form the letter “C” and end at the letter “L” with the ball pointing at second base. You elbow should be above your shoulder and your hand above your elbow.

90 degree angle forming the letter “L”.  Glove-side elbow pointing at the target.

Elbow should be a minimum of level with your shoulder or slightly higher. Your hand should be as close to over your elbow as possible forming a 90 degree angle. The baseball should be pointed between the shortstop and second base.

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About Cal Stanke: Cal Stanke Two-time MLB draft pick Selected by Los Angeles Dodgers in 15th Round (476th overall) of 2007 amateur entry draft (June-Reg) (College) Selected by Philadelphia Phillies in 44th Round (1311st overall) of 2003 amateur entry draft (June-Reg) did not sign (Highschool) Played for the Dodgers Affiliate Midland Loons (A) and Ogden Raptors (R) Professional pitching statistics Writes about and studies pitching mechanics regularly At 5’11 180 pounds touched 95mph in his 2008 Rookie Season

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