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

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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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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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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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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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1984 Detroit Tigers Dave Rozema #19 Game Used Baseball Hat World Series COA

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THE SATURDAY EVENING POST "100th YEAR OF BASEBALL" NORMAN ROCKWELL

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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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The books shown above are highly educational and worthy of being listed. Each book addresses a unique aspect of pitching such as mental toughness, mechanics, grips, arm care and preparation. No one book will teach you everything you need to know about pitching. However, every little quality piece of knowledge you pick up along the way will help you improve. The specific books listed above helped me learn what I needed to know about pitching and have directly contributed to my success in baseball. I believe they can do the same for you. Whether you are a coach, player or father these books will help you understand what it means to be a complete pitcher.

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

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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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Many pitching aids and tools advertised out there in the baseball world claim to be the best and only product you will ever need for pitching practice. This statement is only a blatant sales pitch and nothing more. To improve at pitching you must put forth hard work on a daily basis to make practice become a reaction – making the mechanics come natural. Repetition and constant focus are the only ways to make this happen. With that being said a few tools exist to help you become a better pitcher. Most of them can be made yourself and all of the products and tools cost under $20.00. Here are my favorite pitching practice aids and the only ones I would feel comfortable recommending.

• 1-3lb Weights (Age and strength based)
• Resistance Tubing (Cords, tubing, thera-bands, surgical tubing)
• Balance Beam
  
• Weighted Baseballs (4oz, 5oz, 6oz and 10 oz only)
• Small Rag or Towel
• Large Mirror
• Stability Ball (aka. Swiss ball, balance ball)
• Jump Rope

Many of the products described above can be found in local sporting goods store like Sports Authority and Dick’s Sporting Goods. I would recommend 1-2 lb weights for ages 8-13 and 2-3 lb weights for ages 13+. You should never use more than 3lbs for shoulder and cuff exercises. Thera-band or surgical tubing may also be used in place of or in addition to 1-3 lb weights. Soup cans or other common household items can be substituted as well. Weighted baseball velocity training only involves the 4oz, 5oz, 6oz and 10 oz baseballs. These drills should not be done by anyone under 18 years of age and should never be used in any other ways than are described in tutorials on this website.

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