DIRECTION DRILL
5-3. The Direction (or Inside-Outside)
Drill: set up four baseballs (or other objects) on the ground and have the catcher move directly behind each in any sequence that you prefer.
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5-4. Make your back shoulder finish on the target. This will help you get the ball down and keep your direction solid. Another advantage is that it forces you to maintain a full range of motion.
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In the Direction Drill (also called the Inside-Outside Drill), the catcher moves in and out to four marked spots (fig. 5-3). Using good mechanics, throw the ball to each target in any order desired. The catcher can move to a new location on each pitch or stay in one location for multiple pitches. Note that he is actually out of the strike zone on the edges. It is important to learn to pitch inside and be able to "waste" the ball away.
Keep your head fairly still and on line until you reach the balance point. Be sure to extend your head (or chin) forward to the glove. Good balance and controlling the direction of your head to the target are crucial to throwing the ball in and out effectively. Finally, try to make your back shoulder finish on the target (fig. 5-4). This keeps you on line, takes strain off your arm, and develops consistency.
Try out different pitch sequences and have fun doing this important drill.
Variations
Practice your change-up by alternating your fastball and change-up right down the middle. This will help you improve your arm speed and control.
Use your fastball up and down-from letter-high (four-seamer) to the knees (two-seamer)-to improve control of the ball vertically. This is a very useful sequence to develop.
Practice three curves in a sequence: down the middle for a strike, outside, and in the dirt.
Practice all of your pitches in sequence. Don't move to the next pitch until you've thrown a strike.
You should become comfortable with the Balance Drill before you incorporate the Direction Drill into your program. Doing these two drills every other day is a great idea for a year-round program. Although designed for an advanced pitcher, this drill can be used in youth leagues as well to teach proper direction. We developed the Direction Drill in the late 1980s, and it has helped many major leaguers, including All-Stars Darryl Kile, Pete Harnisch, and Doug Jones. Veteran reliever Xavier Hernandez also has used this drill for years.
Every pitcher who does this drill - and does it properly - improves his control.
THROW-LONG DRILL
At the San Diego School of Baseball we believe that throwing long promotes good arm speed (the ability to move the throwing hand through the throwing range more rapidly), which can mean better velocity, sharper breaking pitches, and a more effective change of speeds.
When you're working on your change-up, throwing the ball for distance teaches you to maintain arm speed, which is a must for fooling the hitter. Pro instructor Don Alexander uses this drill to teach pitchers how to spin the ball more effectively. It is easier to see the effect of the spin on the flight of the ball when it travels a long distance.
For older players, a throwing distance of approximately 150-200 feet is pretty standard. If you pitch at Little League distance, your maximum might be 80-100 feet; a Pony League range might be closer to 100-120 feet.
Divide your throws into thirds or even quarters during your workout; that is, if your maximum distance is 150 feet, start at 50 feet and make a third (10-15) of your throws, move to 100 feet (10-15 more), and then complete the drill with 10-15 throws at the maximum of 150 feet. It is also a good idea to cool down by making a few tosses at the shortest distance before you finish the drill.
Cy Young Award-winner Doug Drabek uses this drill on a regular basis.
Here are a few important fundamentals to keep in mind when you do this drill:
Keep your head in line with your target at all times (fig. 5-5) and keep your eyes on the target throughout the throw.
Take a "crow-hop" step in order to generate momentum forward and to ensure a complete weight transfer (figs. 5-6 and 5-7).
Extend and finish every throw with a full range of motion, taking your head down as you finish (fig. 5-8).
If you experience any pain during the workout, stop! Remember-you should only move to a greater distance when you are completely warmed up.
5-5. Begin the Throw-Long Drill with good balance and with your head on the target.
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5-6. Next, take a step forward with the right foot (if you are right-handed) and then a "crow-hop" step back (skip) to your right foot.
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5-7 Then take a step forward with your left foot and, keeping your elbow nice and high throw the ball to your target
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5-8. Now, with a full range of motion, finish the throw, keeping your head on a perfect line to the target.
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