Can't Throw a Strike? Try This.
/Repost from February 2022
If your pitchers keep accidentally throwing inside and hitting batters, the real problem might not be control—it might be the arm circle.
Poor accuracy often stems from an arm circle that is off-line or inconsistent from pitch to pitch. To be a consistent pitcher, mechanics must be identical—every single time. That starts with building a simple, repeatable motion (lessons help here) and then duplicating it relentlessly outside of games. The more times a pitcher executes a perfect arm circle, the more likely she is to repeat it under pressure. Unfortunately, the same is true for a flawed one.
Below is an example of a great arm circle, demonstrated by Rachel Eiden, pitcher at Lane Tech in Chicago.
In 2016, Rachel’s arm circle extended far behind her back—a flaw we call “Behind Your Back.” This happens when the catcher can’t see the ball at the 9 o’clock position because the pitcher’s body blocks it. Ideally, the ball should remain visible to the catcher at all time
When the ball disappears for too long, it often reappears on a wild inside pitch. Two main factors cause this:
Girls tend to be naturally flexible.
The arm naturally rests at the hip rather than in front of it.
This behind-the-back motion not only decreases velocity—because the pitcher must spend time correcting the error—but also adds stress to the shoulder (labrum and scapula) at release. To avoid hitting their hip, pitchers often overcompensate with a “chicken wing” finish, where the elbow flares out toward third base.
The solution? Daily, intentional practice. Tossing 40 pitches in five minutes to “somewhere over there” with no purpose will get a pitcher nowhere fast.
Two Drills to Improve the Arm Circle
1. Pitching Into a Mirror
This drill produces some of the fastest results. If you don’t have a mirror, a nighttime reflection in a window works. Stand in front of a full-length mirror and pitch at full speed, ensuring the ball is visible through the entire motion. If the pitcher isn’t sure she saw the ball, the circle is incorrect. Most players self-correct within 5–10 pitches.
Once the adjustment is made, throw 20 perfect pitches to strengthen the neural pathways. Aim to match the mechanics shown in Rachel’s “perfect” video.
Variations:
Use a foam ball or rolled-up socks to pitch directly into the mirror.
Place a net in front of a mirror and throw a real ball into the net.
At pitching school, I often stand next to players so they can mimic my form in real time.
This drill is powerful because athletes can see their mistakes and immediately correct them.
2. Arm Circles Against the Wall
Stand perpendicular to a matted wall, about one inch away. Slowly perform a pitching motion, keeping the ball in contact with the wall throughout the circle. This helps the pitcher feel the correct path of the arm.
In the video example below with Katie, I demonstrate and correct common errors so both coaches and parents can guide the drill. The goal is for the torso and feet to move naturally while the ball remains on the same plane—something that feels unnatural at first. This is why a flawless arm circle takes commitment to master.
Avoid allowing pitchers to over-rotate their torso. Most don’t need to open a full 90 degrees; just enough to align the arm circle and engage the hips for torque. Over-flexibility can tempt pitchers into incorrect movement patterns, so awareness is key.
Pitchers from ages 7 to 100 should continually check and refine their arm circles. These drills aren’t just for beginners—they’re essential maintenance for every pitcher.
Good luck—and keep that arm circle on track!
