Despite being just 5-foot-11 and 170 lbs., San Francisco Giants pitcher Tim Lincecum has managed to become one of the best, hardest-throwing pitchers in Major League Baseball. If any further proof was need that throwing the ball is about mechanics more than strength, Lincecum is it. Of course, he's a pitcher, and pitchers have different mechanics than position players. But the point remains: tossing the hardball accurately and powerfully is based on proper technique.
Pre-Throw Stance
When you're preparing to throw the ball, you should be standing sideways, or nearly sideways, with your non-throwing shoulder pointed at your target. Your hands should be around belt height and your elbows slightly bent. Keep your feet roughly shoulder-length apart and your weight evenly distributed on both legs.
Triggering the Throw
While the arm is the catapult that springs your throw, your legs are the engine that provides the power. Start by lifting your front leg -- the leg on the side of your gloved hand -- into the air and striding forward. At the same time, dig your back foot into the ground at the toes and push off as hard as you can, transferring your weight and momentum forward.
Grip
Grip the ball with your thumb on bottom, index and middle fingers on top roughly 1/2 inch apart. Unless you're a pitcher trying to throw a curveball, grip the ball across the seams to avoid having your throw tail or cut away from its intended path. Cock your wrist backward so the uncovered part of the ball would be visible to someone standing directly behind you.
Arm Swing
As you bring your arm back to throw, begin to open up your front so that your chest begins to point in the direction of the target. At the same time, begin to bring your arm forward in an overhand motion. Some players prefer to throw side-armed or in a three-quarters fashion -- a hybrid between overhand and side-armed -- but beginners should strive for a tradition over-the-top delivery.
Follow-through
As you bring the ball forward toward release, allow your wrist to go somewhat limp. This creates something of a whipping effect in which the snap of your wrist provides extra power. Follow-through completely, until your throwing fingers are pointed toward the ground, rather than slowing your motion at the end of your throw. This will provide extra power and accuracy, and you might be less likely to suffer injuries by completing the motion.
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