Throwing a baseball is an artform that dates back to the early 1800s. Throwing a ball can take days to learn but decades to master. Whether you have an over-the-top, three-quarter or submarine delivery, the basic fundamentals for throwing a ball remain the same. These best practices will help you throw the ball accurately, with maximum velocity and as little injury risk as possible.
Lower Body
Keep your legs in a straight line toward your target during the throw. Your front foot should be facing your target and your back foot should be perpendicular to the rest of your body.
As you bring the ball forward simultaneously push off of your back foot and step forward with your front foot. Shift your weight from back to front. This will give you better leverage and generate velocity on the throw.
Keep your knees slightly bent at all times. This helps you maintain your balance during the weight shift and arm motion.
Upper Body
At the starting point your shoulders should be parallel with the rest of your body and perpendicular to your target. As your throwing motion progresses, your shoulders should be turning toward your target.
Grip the ball with two fingers and your thumb. Lay your index and middle fingers across the seams across the "U" portion, so both fingers are touching two seams each. Use your thumb on the underneath part of the ball for support.
As you release the ball snap your wrist downward quick and hard, letting the ball roll off of your top two fingers. The backward spinning motion of the ball will keep it in the air for as long as possible.
When starting your throwing motion, point your glove hand out in front of you toward your target. As your throwing arm comes forward, pull your front arm down and back. This generates additional torque and adds velocity to the throw.
Preventing Injuries
After releasing the ball, bring your throwing arm down and across your body, keeping the shoulder completely free of tension and resistance. After your arm has come completely down, loosely bring it back behind you in similar motion to throwing, only in the opposite direction. This will maintain shoulder flexibility in both directions.
As your arm comes forward pivot your hips, changing them from being perpendicular to your target to facing your target. This will generate additional velocity and keep stress off of your shoulder and elbow during the throwing motion.
After the ball is released and all of your weight is on your front foot, bring your back foot up off the ground allowing your body weight to determine where it lands. This will keep stress off of your shoulder, hips and back by keeping your body aligned.
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