From birth to completed skeletal maturation, males mature at different rates.   Therefore, when I discuss specific ages, I mean biological ages, not chronological.   If parents want to know the biological ages of their sons, then please join my Research Study Club.   For details, click on the Research Study icon on my home page.

     I designed my 60-Day Youth Baseball Pitchers Motor Skill Acquistion Programs for biological ten, eleven, twelve and thirteen year old pitchers.   I want youngsters to become highly-skilled baseball pitchers.   However, I do not want youngsters with open growth plates to unnecessarily or chronically stress their pitching arms.   I wish that I knew precisely how much stress that the growth plates in the pitching arm of youth pitchers can withstand before they become permanently altered.   But, I do not and neither does anybody else.

     Therefore, to protect the normal growth and development of their bones, ligaments and tendons, I recommend that youth baseball pitchers do not throw baseballs for more than two consecutive months per year, do not pitch competitively against opposing team batters until they are biologically thirteen years old and, when they are biologically thirteen years old, do not pitch more than one inning per game twice a week.   However, when ten, eleven, twelve and thirteen year old youth baseball pitchers practice my 60-Day Youth Baseball Pitchers Motor Skill Acquisition Interval-Training Programs, they do not count against their two consecutive months per year of baseball throwing.

     Parents can to start their youth baseball pitchers on my 60-Day programs before they are biologically ten years old.   However, they should make certain that their youth baseball pitchers have mastered the skills of each drill before they advance to the next drill.   Because, until youth baseball pitchers become biologically sixteen years old, they cannot start my 120-Day High School Baseball Pitchers Interval Training Program, they will have to repeat some of my four 60-Day programs to fill their, at least, six years of off-season training.   To protect the normal growth and development of their bones, ligaments and tendons, I recommend that they continue to throw baseballs for only two consecutive two months per year and pitch only one inning per game twice a week.

         02.  120-Day High School Baseball Pitchers Interval-Training Program

     I designed my 120-Day High School Baseball Pitchers Interval-Training Program to train biologically sixteen through nineteen year old pitchers.   Before parents and/or coaches permit adolescent pitchers to perform my 120-Day Program, they need to determine whether the growth plate for the medial epicondyle of their Humerus bone has completely matured.   To do this, they should bi-laterally X-ray their pitching and glove arms from their mid-forearm to their mid-upper arm with anterior/posterior and lateral views.   To continue to protect the open growth plates in their pitching shoulder and wrist, I recommend that they throw baseballs for only four consecutive months per year and pitch only twice through the opposing team line-up once every four days.

     I designed my 724-Day Adult Baseball Pitchers Interval-Training Program to train biologically nineteen and older year old pitchers.   Before parents and/or coaches permit adolescent pitchers to perform these training programs, they need to determine whether the growth plates in the head of their Humerus bone and in the distal Ulna and Radius bones of their wrists have completely matured.   To do this, they should bi-laterally X-ray their pitching and glove shoulders from mid-upper arm to above their shoulder and their wrists from mid-forearm to their mid-hand with lateral and anterior/posterior views.

     The only way that pitchers truly train to pitch is by pitching.   No weight training program perfectly replicates all the variables involved in pitching.   However, my Baseball Pitchers Interval-Training Programs improve the strength of the bones, ligaments and tendons associated with baseball pitching and teaches pitchers how to perfectly perform the proper force application and release techniques for my Maxline True Screwball, Maxline Fastball, Maxline Fastball Sinker, Maxline Pronation Curve, Torque Fastball and Torque Fastball Slider.

     Training facilitators are devices that positively influence training.   After forty years of experimenting, I now use four training facilitators; wrist weights, iron balls, appropriately-sized footballs and baseballs.

     To prevent injuries to the muscles that decelerate the pitching arm, the cerebellum of the brain limits the release velocity that pitching arms can achieve dependent on the ability of the decelerator muscles to safely stop the pitching arm.   Therefore, to increase their release velocities, pitchers must convince the cerebellum that their deceleration muscles can safely stop their pitching arms at increased release velocities.   My plioanglos wrist weight interval-training program increases the ability of the appropriate muscles to safely decelerate pitching arms to stops.

     As an analogy, I use drag race cars.   If drag race cars have the ability to achieve five hundred miles per hour in a one-quarter mile track, but the race track has a two thousand foot cliff only one hundred feet past the finish line, then the question is: Can the drivers stop the cars within one hundred feet?   The question that their cerebellum asks baseball pitchers every time that they try to release their fastballs at higher velocities is: Can the muscles that safely stop their pitching arm within the distance between the release and when the pitching arm fully extends straight forward toward home plate?   Baseball pitchers must have big brakes!

     Only pitchers with mature medial epicondyle growth plates should train with ten pound wrist weights on each wrist.   Handheld barbells require athletes to continuously contract the muscles that grip the barbells.   Continuously contracted musculature compress the small arterioles that supply skeletal muscles and prevents oxygen-rich blood from replenishing them.   Therefore, I have my pitchers wrap weights around their wrists.   Then, because my pitchers do not have to continually contract the muscles of their hands, their hand gripping muscles can intermittently relax and blood flow continues.   These 'relaxation instants' are critical to the ability of working muscles to continue to train rigorously.   To prevent the wrist weights from sliding off their hands, pitchers should hook the tips of their fingers over the ends of their wrist weights.   Because the straps that secure the wrist weights wear out, pitchers should tape the wrist weights with cloth duct tape.   Pitchers should have to somewhat force their hands through the opening of their wrist weights.

     For pitchers to powerfully drive their pitches toward home plate, they need to strengthen the bones, ligaments and tendons of the muscles that accelerate their pitching arm toward home plate.   My mioanglos iron ball interval-training program increases the strength of these structures to withstand greater stress.

     My pitchers start with six pound shot puts.   In size, six pound iron balls compare with softballs.   Therefore, while six pound iron balls require extra gripping effort, that extra gripping effort strengthens their ability to grip baseballs.   To insure that pitchers can grip and release their iron balls without their fingers slipping, they should tape their iron balls with athletic tape.

     To master the release of my Maxline Pronation Curve, baseball pitchers have to learn how to pronate their pitching forearm to achieve the proper horizontal spin axis.  Four gallon square bucket lids teach this skill better than anything else I have ever tried.

     With their middle finger pointing downward, baseball pitchers place the tip of their middle finger into one of the four corners of the square lid.  Then, to throw the lid such that it will sail horizontally toward home plate, they drive the lid with their pitching forearm horizontally inside of vertical straight toward home plate.  When baseball pitchers powerfully pronate their pitching forearm through release, immediately after they release the lid, they turn their pitching thumb to point downward.

             d.  Appropriately-Sized Footballs

     The first baseball pitching skill that baseball pitchers have to master is how to properly release their pitches to achieve the perfect spin axis that will cause these pitches to move appropriately and maximally on their way to home plate.   For years, I watched my pitchers struggle with their releases.   Finally, around Thanksgiving Day 2003, I came up with the idea of using appropriately-sized footballs.   By appropriately-sized, I mean that baseball pitchers should be able to grip the footballs with the hand positions that I recommend and easily hold and control the football.   The reason why I decided to use footballs rather than appropriately-size round balls is that the rotations of the tips of the football immediately and clearly show pitchers whether they correctly released their pitches.

     With my Maxline True Screwball, the tips of the football should rotate vertically forward with the glove side of the football turned slightly inward.  To achieve this spin axis, I teach my pitchers to place the tip of the football between their index and middle fingers and their thumb gripping the seams.  When driving the football forward, I teach my baseball pitchers to maximally ulnar flex their pitching wrist, such that they have their middle finger as horizontal as possible.  At release, I teach my baseball pitchers to have the anterior surface of their middle finger facing forward, such that they drive the ring finger side of their middle finger horizontally through the tip of the football.  The football should move vertically downward to the pitching arm side of home plate.

     When pitchers practice the release of my Maxline Fastball, the tips of the football should rotate vertically backward with the glove side of the football turned slightly forward.   To achieve this spin, I tell my pitchers to place only the tip of their middle finger on one tip of the football with their index finger tightly against it with their thumb gripping the seams.   At release, pitchers should have their middle finger pointing upwardly and the football should leave their hand off the end of the tip of their middle finger.   The tips of the football should spin vertically backward with the glove side of the football turned slightly forward.   As a result, the football should maintain its height and move to the pitching arm side of home plate.

     When pitchers practice the release of my Maxline Pronation Curve, the tips of the football should rotate forward slightly inside of vertical.   To achieve this spin, I tell my pitchers to place the tip of the football between their middle and ring fingers with their thumb gripping the seams.   I recommend that pitchers drive the football with the back of their pitching hand facing forward.   At release, pitchers should have their middle finger pointing inwardly and somewhat downwardly and the football should leave their hand off the ring finger side of their middle finger.   The tips of the football should spin vertically forward tilted slightly to the inside.   As a result, the football should move downward and to the pitching arm side of home plate.

     When pitchers practice the release of my Torque Fastball, the tips of the football should rotate at forty-five degrees inside of vertical.   To achieve this spin, I tell my pitchers to place the tips of their index and middle fingers on one tip of the football with their thumb gripping the seams.   At release, pitchers should have their index and middle fingers pointing horizontally inward and the football should leave their hand off the end of the tips of their index and middle fingers.   The tips of the football should spin at a forty-five degree inside of vertical angle to the glove side of home plate with its pitching arm side turned slightly forward.   As a result, the football should maintain its height and move to the glove side of home plate.

     Pitchers cannot accelerate their wrist weights or iron balls to one hundred and thirty-two feet per second (ninety miles per hour).   Therefore, while my wrist weight and iron ball exercises strengthen the bones, ligaments and tendons associated with my pitching motion to withstand greater stresses, the principle of specificity of training requires that pitchers train to pitch baseballs by pitching baseballs.   When baseball pitchers throw baseballs at their maximum release intensities, they increase their nerve conduction velocities, which increases their muscle contractilities and they master the motor unit contraction and relaxation sequences, which improves the consistency of their maximum velocity baseball releases.   With improved nerve conduction velocities, muscle fiber contractilities and perfect motor unit contraction and relaxation sequences, pitchers will achieve their highest personal maximum release velocities.

     When pitchers practice my four seam Maxline True Screwball, Maxline Fastball, Maxline Pronation Curve and Torque Fastball pitches, they should throw baseballs with stripes drawn vertically through the middle of the four loops.   I use black magic markers to draw these stripes on the baseballs.   Like the tips of the rotating footballs, these stripes show pitchers the spin axes of their pitches.   When pitchers practice my two seam Maxline True Sinker and Torque Pronation Slider, they should draw circles of friction drawn in one loop of the four loops on each baseball.

     Four seam Maxline True Screwballs have four seams spinning with horizontal axes.   Their top seams rotate forward to collide with air molecules and create increased pressure.   Their bottom seams rotate away from air molecules and create decreased pressure.   Consequently, four seam Maxline True Screwballs have increased pressure on top of the baseball and decreased pressure below the baseball.   These pressures cause my four seam Maxline True Screwballs to move downwardly.

     Gravity also pushes my four seam Maxline True Screwballs downwardly.   Air molecules decelerate pitches.   Decelerating four seam Maxline True Screwballs move baseballs downwardly faster.   Therefore, rapidly spinning four seam Maxline True Screwballs use surface pressure and gravity to move downwardly.   The increased falling rates of four seam Maxline True Screwballs fool batters into swinging above where they actually cross home plate.

     To grip my four seam Maxline True Screwballs, I run my middle finger along the glove side seam of a loop.   I strongly press the side of my middle finger against the seam with the tip where the stripe goes around the center of the baseball.   My index and ring fingers ‘lock’ the baseball firmly in my hand.   I place my thumb below my index finger and I strongly push against the space between my middle and ring fingers.

     For my release action, I start with the thumb side of my wrist forward.   With the thumb side of my hand and fingers facing forward, I maximally pronate my forearm.   To get a horizontal spin axis with a vertical stripe, I drive the side of my middle finger horizontally through the top seam of the baseball.   With a horizontal spin axis, my four seam Maxline True Screwballs move dramatically downward.

     High speed film of my four seam Maxline True Screwball shows that my middle finger drives through the top of the baseball.   After release, my forearm continues to pronate until my palm faces upward.

     To grip my four seam Maxline fastballs, I direct the horseshoe toward the pitching arm side of home plate.   I place my middle finger along the stripe in the center of the baseball and ‘hook’ the seam with the tip.   I rest the baseball on the platform of my ring finger and I push the baseball against my middle finger with my thumb.

     For my release action, I turn the anterior surface of my wrist slightly outward.   When I accelerate the baseball through release, I powerfully pronate my forearm.   To get a horizontal spin axis with a vertical stripe and the glove side of the baseball turned slightly forward, the baseball leaves my hand off the tip of my middle finger.   The narrow two seams on the glove side of the baseball make a small circle of friction that causes my four seam Maxline fastballs to move toward the pitching arm side of home plate.

     High speed film of my four seam Maxline Fastball shows that the baseball leaves off the tip of the middle finger.   After release, my forearm continues to pronate until my palm faces outward.

     Two seam Maxline Fastball Sinkers have circles of seams spinning on the leading surface of the baseball with forty-five degree downwardly angled spin axes.   These seams collide with air molecules and create continuous downward pressure.   Consequently, my two seam Maxline Fastball Sinkers have increased pressure on top glove arm side of baseballs.   The other seams of the baseball rotate toward the pitching arm side of home plate.   When these seams collide with the air molecules, they create greater pressure on the glove side of the baseball and lesser pressure on the pitching arm side of the baseball.   The combination of the circle of seams and the other seams create pressures should cause my two seam Maxline Fastball Sinkers to move downwardly and toward the pitching arm side of home plate.

     Gravity also pushes my two seam Maxline Fastball Sinkers downwardly and toward the pitching arm.   Air molecules decelerate pitches.   Decelerating two seam Maxline Fastball Sinkers move downwardly and toward the pitching arm.   Therefore, rapidly spinning two seam Maxline Fastball Sinkers have surface pressure and gravity that cause them to change directions downwardly and toward the pitching arm.   The increased falling rates of two seam Maxline Fastball Sinkers fool batters into swinging above where they actually cross home plate.

     To grip my two seam Maxline Fastball Sinkers, I place the circle of seams on the glove side of the baseball and I run the side of my middle finger diagonally along the inside loop until the tip of the middle finger touches the circle.   My ring and index fingers squeeze the baseball to ‘lock’ the baseball in my hand.   I strongly press my thumb toward the space between my middle and ring fingers.

     To teach my two seam Maxline Fastball Sinker forearm action, I tell pitchers to throw my four seam Maxline Fastball, but with my two seam Maxline Fastball Sinker grip.   For my release action, I turn the thumb side of my wrist forward.   With the thumb side of my fingers facing toward home plate, I powerfully pronate my forearm, radially flex my wrist and squeeze the baseball out between my middle and ring fingers to spiral the baseball toward the middle of home plate.   With a toward the pitching arm side spiral spin axis, my two seam Maxline Fastball Sinkers move downward and toward the pitching arm side of home plate.

     High speed film of my Two Seam Maxline Fastball Sinker shows that the baseball leaves off the outside of the tip of my middle finger.   After release, the forearm continues to pronate until my palm faces upward.

     My four seam Maxline Pronation Curve has four seams spinning forward with a horizontal spin axis and a vertical stripe.   The top seams rotate forward to collide with air molecules and create increased pressure.   Their bottom seams rotate away from air molecules and create decreased pressure.   Consequently, my four seam Maxline Pronation Curve has increased pressure on top of the baseball and decreased pressure below the baseball.   These pressures cause my Maxline Pronation Curve to move downwardly.

     Gravity also pushes my Maxline Pronation Curve downward.   Air molecules also decelerate all pitches.   Therefore, rapidly spinning Maxline Pronation Curves have surface pressure and gravity that cause them to change directions downwardly.   The increased falling rates fool batters into swinging above where they actually cross home plate.

     To grip my four seam Maxline Pronation Curves, I run my middle finger along the pitching arm side of a loop.   I strongly press the side of my middle finger against the seam with the tip of my middle finger where the stripe goes through the center of the baseball.   My index finger presses tightly against and helps the middle finger.   I place my ring finger platform on the other side of the adjoining loop and I tuck my thumb under the baseball.

     For my release action, I turn the back of my hand and wrist forward.   With the tips of my index and middle fingers pointing downward and my forearm sharply angled inside of vertical, I powerfully ulnar flex and pronate my wrist.   To impart a horizontal spin axis, I drive the side of my middle finger horizontally through the top seam of the baseball.   With a horizontal spin axis and a vertical stripe, my four seam Maxline Pronation Curves move dramatically downward.

     High speed film of my four seam Maxline Pronation Curve show that the side of my middle finger drives through the top seam of the baseball.   After release, the forearm continues to pronate until my palm faces upward.

     Torque refers to my force application technique that drives pitches to the glove side of home plate.

     To grip my four seam Torque fastballs, I direct the horseshoe to the glove side of home plate.   I place my index and middle finger on either side of the stripe in the center of the baseball and ‘hook’ the seam with the tips of both fingers.   I rest the baseball on the platform of my ring finger and I tuck my thumb under the baseball.

     To drive the baseball in a straight line toward home plate, I want pitchers to think of the arm action that basketball players use with their two-hand chest pass.   With the basketball tight against their chest, they powerfully straighten their arms while they push the basketball away from their body.   That is, they use their Triceps Brachii muscle to extend their elbow joint and they use their Pronator Teres muscle to pronate their forearm joint.   Except that I want baseball pitchers to start with the baseball at driveline height slightly above and behind their pitching ear as close to second base as possible, this is exactly the pitching arm action I recommend for my Torque Fastball.

     For my four seam Torque fastball forearm action, I turn the little finger side of my wrist to face forward similar to the position that I use for my Maxline Pronation Curve.   When I forearm accelerate through release, I powerfully pronate my forearm, wrist, hand and fingers.   To get a horizontal spin axis, the baseball leaves my hand off the tips of my horizontal index and middle fingers.   The narrow two seams on the pitching arm side of the baseball make a small circle of friction that causes my four seam Torque fastball to move toward the glove side of home plate.

     High speed film of my four seam Torque Fastball shows that the baseball leaves off the tips of my horizontal index and middle fingers.   After release, the forearm continues to pronate until the palm faces outward.

     Two seam Torque Fastball Sliders have circles of seams spinning on the leading surface of the baseball with forty-five degrees downwardly angled spin axes.   These seams collide with air molecules and create continuous downward pressure.   Consequently, two seam Torque Fastball Sliders have increased pressure on top pitching arm side of baseballs.   The other seams of the baseball rotate toward the glove side of home plate.   When these seams collide with the air molecules, they create greater pressure on the pitching arm side of the baseball and lesser pressure on the glove arm side of the baseball.   The combination of the circle of seams and the other seams create pressures should cause my two seam Torque Fastball Sliders to move downwardly and toward the glove side of home plate.

     Gravity also pushes my two seam Torque Fastball Sliders downwardly and away from the pitching arm.   Air molecules decelerate pitches.   Decelerating two seam Torque Fastball Sliders move downwardly.   Therefore, rapidly spinning two seam Torque Fastball Sliders have surface pressure and gravity to cause them to change directions downwardly and away from the pitching arm.   The increased falling rates of two seam Torque Fastball Sliders fool batters into swinging above where they actually cross home plate.

     To grip my two seam Torque Fastball Sliders, I direct the horseshoe downward and I run my middle finger along the narrow seams at the top of the baseball.   I strongly press the side of my middle finger against the seam with the tip where the stripe goes through the center of the baseball.   My index finger presses tightly against and helps the middle finger.   I place the platform of my ring finger on the other side of the adjoining loop and I tuck my thumb under the baseball.

     To teach my two seam Torque Fastball Slider forearm action, I tell pitchers to throw my four seam Torque Fastballs with my two seam Torque Fastball Slider grip.   I turn the little finger side of my wrist forward.   With my fingers pointing downward and my forearm sharply angled inside of vertical, I powerfully ulnar flex and pronate my wrist.   My two seam Torque Fastball Slider spirals toward home plate.   With a spiral spin axis, my two seam Torque Fastball Sliders move downward and toward the glove side of home plate.

     High speed film of my two seam Torque Fstball Slider shows that the baseball leaves off the tips of the index and middle finger.   After release, the forearm continues to pronate until my palm faces outward.

     Pitchers should perform my wrist weight exercises while looking into mirrors or darkened windows.   Pitchers must be very specific with their forearm positions, leverage positions, drivelines and releases.   Only perfect practice produces perfect results.

     My Pronated Swings and Drop Out Wind-Up with Shake-Downs are warmup exercises for the pitch specific wrist weight exercises.   This means that as well as practice skills basic to my pitching motion, pitchers re-distribute blood flow to the muscles that perform these exercises.

     I designed my Pronated Swings exercise to gently stimulate the muscles of both arms.   As a result, the contracting muscle fibers initiate a series of biochemical reactions that enhance cellular metabolism to provide energy with which to train.

     Pitchers stand with their feet spread to shoulder width and both arms hanging downward with their forearms maximally supinated to a thumbs out positions.

     To start the exercise, pitchers simultaneously swing both arms straight forward and upward to shoulder height with their thumbs pointing outward.   As the wrist weights near shoulder height, pitchers begin to turn their thumbs inward, such that when the wrist weights begin to move straight downward, backward and upward, they have their thumbs pointing backward.   As the wrist weights slow to a stop behind their body, pitchers begin to turn their thumbs outward, such that when the wrist weights begin to move downward, forward and upward, they have their thumbs pointing outward.   I designed their gentle, smooth exercise to ease the pitching muscles into action.

     I designed my Drop Out Wind-Up with Shakedowns drill to teach pitchers the proper rhythm with which to get their body into the proper position from which to initiate the forward movement of their body toward home plate.

     Position players use the 'crow-hop' to give their throwing arms time to reach driveline height before they move their body forward.   That is, after they catch the baseball, they simultaneously 'hop' forward onto their throwing leg and move their throwing arm to vertically downward, such that they can continually move the center of mass of their body and the baseball throughout their throwing motion.   Because baseball rules do not permit pitchers to 'crow-hop' forward onto the pitching rubber, pitchers have to internalize the rhythm.

     For my Drop Out Wind-Up with Shakedowns drill, pitchers stand vertically upright with their pitching foot on the pitching rubber and their glove foot one step behind the pitching rubber with both feet pointing straight forward and both hands at their sides.

     To trigger the exercise, pitchers simultaneously raise both hands a few inches upward in front of their body.

     To start the exercise, pitchers simultaneously step straight back with their glove foot, pendulum swing their pitching arm downward and drop their glove arm downward in front of their body.

     From this position, pitchers keep their glove foot on the ground until their pitching arm passes behind their pitching hip.

     After their pitching hand passes behind their pitching hip, pitchers should lift their glove foot off the ground and start to step straight forward.   As pitchers continue to pendulum swing their pitching arm backward and upward, they should pendulum swing their glove arm forward and upward toward home plate with their glove thumb pointing downward.

     At the same time that their pitching arm reachs shoulder height and their pitching hand reaches ear height with the palm of their hand facing away from their body pointing at second base, their glove arm should reach shoulder height with the palm of their hand also facing away from their body pointing at home plate.

     Throughout the final phases of the pendulum swings of the glove and pitching arms, pitchers should continue to move the center of mass of their body forward, such that, when their glove foot lands, their glove and pitching arms are at shoulder height and their pitching hand is at ear height.   I call this position, my 'Ready' position.

     From this 'Ready' position, to continue to move the center of mass of their body forward, pitchers should push off the pitching rubber with their pitching foot and pull with their glove foot and throw their pitching elbow straight at home plate leaving their pitching forearam pointin at second base with their pitchign hand the full length of their pitching forearm behind their pitching elbow.

     When their pitching foot lands on the ground well in front of their glove foot on the driveline for the pitching foot, pitchers should drop both arms to hang beside their body.

     When both arms hang downward their full length, pitchers should move their hands together in front of their body and simultaneously raise both hands straight upward until they can fully upwardly extend both hands over their head with both thumbs pointing away from their body.

     From this position of both arms fully extended straight upward, pitchers should bend their knees slightly and, while they powerfully turn both thumbs inwardly to point toward their body, drive both hands straight downward.   When their arms near full extension, pitchers should slightly bend both elbows and continue to powerfully turn both thumbs inwardly.   The pitching hand should continue to move past both sides of their body to behind their body.

     After their pitching arms return to hanging straight downward, pitchers should return to their starting position and repeat the exercise.

     To make the buckets for my Bucket Twirls, I purchase my laundry detergent in four gallon square bottom buckets.   First, I remove the wire handles from two buckets.   Second, I drill 1/2” holes through the holes where the wire handles had attached.   Third, I thread one end of a 1/2” x 32” rope through one hole, through a 1/2” fender washer and tie a knot inside the bucket.   Fourth, I thread the other end of the rope through a 1/2” x 4” plastic pipe.   Fifth, I thread the remaining rope through the other 1/2” bucket hole and 1/2” fender washer and tie another knot inside the bucket.   This rope handle should permit pitchers to put the lid on the bucket and twirl the rope without the rope pinching their hand.   Sixth, I wrap athletic tape around the rope and the 1/2” pipe and rope.   Seventh, I mix a forty pound bag of ready mix concrete and place half in each bucket.   When the concrete hardens, I pour off any water and we are ready to bucket twirl.

     My Bucket Twirls stimulate blood flow to the lower forearms, wrists and hands.   Bucket Twirls mioanglosly and plioanglosly train the pronator and supinator muscles in the forearm.

     Pitchers stand with both arms hanging at their sides with slightly bent elbow joints and their hands holding the ropes of my concrete-loaded four gallon buckets.

     To start the exercise, pitchers maximally supinate both forearms (turn their thumbs outward).   After they maximally supinate their forearms, pitchers maximally pronate both forearms (turn their thumbs inward).   After they maximally pronate their forearm, pitchers repeat the movements.   Throughout the exercise, pitchers should keep their elbow slighty bent.

     My Middle Fingertip Spins stress hand and finger joint muscles, but specifically the Flexor Digitorum Superficialis muscle.   Pitchers perform my Middle Fingertip Spins to increase the ability of the tip of their middle finger to impart spin to their pitches.

     Pitchers rest the iron ball on the ring finger of their pitching hand with their middle finger tightly gripping the ball.   Then, pitchers raise their forearm upward and use the tip of their middle finger to powerfully spin and throw the iron ball upward.   The glove hand catches the iron ball and hands it back to the pitching hand.

     I designed my Wrong Foot body action to teach pitchers how to forwardly rotate their hips, shoulders and pitching upper arm to point straight at home plate.

     I designed my Wrong Foot body action to teach pitchers how to forwardly rotate their hips, shoulders and pitching upper arm to point straight at home plate.