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CritchPitch
Mechanics Screening Report
338 frames analyzed · 1 pitch detected · 33 landmarks tracked
Your Mechanics Screening
338 frames analyzed · 1 pitch detected · 33 landmarks tracked
Mechanical stress scores
Moderate
Moderate
2
Elevated
1
Monitor
3
Clear
We screen 6 movement patterns in your delivery. Each is classified as elevated (area to work on), monitor (area to watch), or clear (looks solid).
Quick take
2 elevated patterns (elbow stress pattern + trunk rotation timing) that should be the primary focus. 1 monitor-level pattern worth tracking over time. 3 clear patterns showing strong, repeatable mechanics. Focus on the elevated patterns first. The drills listed target the specific mechanics that need attention. Re-screen after 2-4 weeks of consistent work to track improvement.
Full report: 6 patterns analyzed
Elbow Stress Pattern
Arm acceleration phase, throwing-arm side
Elbow angle measured at 65 degrees during arm acceleration, a pattern associated with elevated medial stress.
What this means mechanically
During arm acceleration (arm cocking to ball release), the elbow showed a pattern associated with elevated medial stress. When the forearm lags behind the shoulder rotation, it creates an outward force on the inside of the elbow. Over time, repeated stress in this pattern is associated with UCL strain and medial elbow discomfort in overhead athletes.
What improving this gets you
Less wear on the inside of the elbow. A more durable arm across a full season, with less soreness after outings and bullpens.
What you can work on
Slow arm circles with a light band, keeping the elbow ahead of the wrist through the spiral. 2 sets of 10 each direction before throwing.
https://www.youtube.com/watch?v=mEkXvUV5Crw
Lie on your throwing side with elbow at 90 degrees. Gently push the back of your wrist toward the floor. Hold 20-30 seconds, 3 reps.
https://www.youtube.com/watch?v=9BN8bRVq3Xo
With a 2-3 lb weight, hold arm at 90 degrees and slowly rotate palm down. 3 sets of 8. Supports medial elbow stability.
https://www.youtube.com/watch?v=sK8iCs9kIfA
Trunk Rotation Timing
Stride through arm acceleration
Trunk tilt measured at 52 degrees, indicating early or excessive rotation toward home plate.
What this means mechanically
The trunk is opening toward home plate before the lead foot is firmly planted. When the trunk opens early, the arm gets dragged through the acceleration phase rather than whipping through it. This is one of the most common compensations in young pitchers and is associated with increased arm stress because the arm has to do more of the work the trunk should handle.
What improving this gets you
Better command and a more consistent release point. When the trunk stays closed until foot strike, the arm stops playing catch-up and the ball comes out of the same window pitch after pitch.
What you can work on
Rock back, then forward, freeze at foot strike. Check: are your chest and shoulders still closed? Reset and repeat 10 times.
https://www.youtube.com/watch?v=E4Xn01LNJy8
Kneel on the back knee, lead knee up. Rotate hips first while the upper body follows to throw the ball into a wall. 3 sets of 8.
https://www.youtube.com/watch?v=Cy_9PO9rYD8
On all fours, place one hand behind your head. Rotate that elbow toward the ceiling, hold 3 seconds. 10 reps each side.
https://www.youtube.com/watch?v=5TdmVlQe64c
Follow-Through Path
Ball release through deceleration
Follow-through is slightly short. The arm decelerates over a somewhat shorter arc than ideal.
What this means mechanically
The follow-through is slightly abbreviated. The arm stops sooner in its deceleration path than ideal, putting somewhat more stress on the posterior shoulder. This can be related to trunk rotation timing: when the trunk opens early, the follow-through often shortens as a result.
What improving this gets you
Less soreness in the back of the shoulder after outings. A longer deceleration path means the arm brakes more gradually instead of slamming to a stop.
What you can work on
Hold a hand towel by one end. Go through your full delivery and snap it, finishing with the throwing hand past the opposite knee. 10 reps.
https://www.youtube.com/watch?v=-Ri-PVv4Urk
Cross your throwing arm across your chest. Use the other hand to gently pull it closer. Hold 20-30 seconds, 3 reps.
https://www.youtube.com/watch?v=WaR_T0aUoew
With a 1-2 lb ball, slowly mimic the deceleration phase, guiding the arm through the full follow-through arc. 2 sets of 10.
https://www.youtube.com/watch?v=71fRlH-nKdM
Hip-Shoulder Separation
Stride phase through foot strike
Hip-shoulder separation at 38 degrees, within the optimal range. Good rotational sequencing.
What this means mechanically
Good separation between the hips and shoulders at foot strike. The hips are leading the rotation while the trunk stays loaded. This sequencing stores elastic energy through the trunk and contributes to both velocity and efficient stress distribution.
What improving this gets you
More velocity potential. The trunk does more of the work, and the arm does less. Pitchers who improve separation often see a jump in velocity without throwing harder.
What you can work on
From the stretch, rotate the hips to first base while keeping shoulders closed to home. Feel the separation. 10 reps per side.
https://www.youtube.com/watch?v=th0oP_74OlY
Stand sideways to a wall with a 4-6 lb med ball. Rotate hips first, then let the trunk follow. 3 sets of 8 each side.
https://www.youtube.com/watch?v=SgcyVVYytwY
Sit with both legs bent at 90 degrees. Lean forward over the lead leg, hold 30 seconds each side. Improves hip internal rotation.
https://www.youtube.com/watch?v=t4Zz6-aG8Iw
Lead Knee Stability
Foot strike through release
Stable knee flexion (155 deg at foot strike) with minimal collapse. Good bracing pattern.
What this means mechanically
The lead knee maintains a stable flexion angle from foot strike through ball release. This means the pitcher is bracing effectively against the ground, allowing the trunk to rotate over a firm front side. This pattern supports both velocity and healthy stress distribution.
What improving this gets you
Better energy transfer from the ground. A firmer front side means harder throws with less effort, because the lower half does more of the work.
What you can work on
Stand on the lead leg, hinge at the hip with a slight knee bend. Keep the back flat. 3 sets of 8 each leg.
https://www.youtube.com/watch?v=ViVhUZGk6i4
Step forward into a lunge, pause for 2 seconds at the bottom. Focus on keeping the front knee tracking over the toes. 2 sets of 10 steps.
https://www.youtube.com/watch?v=URKsFNlacHI
Arm Slot Consistency
Arm cocking through release point
Arm slot is consistent across pitches (72 deg, 3 deg variation). Tight cluster indicates repeatable mechanics.
What this means mechanically
Arm slot consistency is one of the strongest indicators of repeatable mechanics. The arm angle at release clusters tightly across all pitches in the clip, meaning the body is finding the same positions pitch after pitch. This is both more efficient and reduces compensatory stress.
What improving this gets you
More pitch consistency and better deception. When the arm finds the same slot every time, hitters have a harder time reading the pitch out of the hand.
What you can work on
Hold a light band at shoulder width, pull apart until arms are extended. 2 sets of 15 before throwing. Supports scapular stability.
https://www.youtube.com/watch?v=JObYtU7Y7ag
Throw into a net in front of a mirror or with video. Focus on repeating the same arm path. 10-15 reps at 50% effort.
https://www.youtube.com/watch?v=D6hjH2cyRyk
Your Weekly Game Plan
A periodized routine built around your outings: what to do the day before, the day of, and the day after you pitch.
The physiology behind this plan is well established: pitching temporarily costs internal-rotation range of motion, and your body needs about two days to fully recover. The day-by-day structure is the consensus of leading throwing programs. Use it as a guide, and always let how your arm feels, and your pitch-count rest limits, have the final say.
Around an outing
The day before you pitch
Stay fresh and prime the arm. Nothing that adds fatigue.
Light catch (touch-and-feel)
Easy, on-a-line catch at comfortable distance to keep the arm primed without adding fatigue. No max-effort throws, no downhill bullpen work.
Full-body dynamic warm-up
A short, easy version to move and loosen up. Keep it light.
Game day: before you throw
Blood flow and neural activation. Build to game speed, do not start there.
Full-body dynamic warm-up
5 to 10 minutes to raise body temperature and drive blood flow: light jog or bike, leg swings, lunges, arm circles, and trunk rotations. Movement, not held stretches.
Band activation series
Light, crisp reps to switch the cuff and scapular muscles on (not to fatigue them): external and internal rotations, pull-aparts, and scapular rows. 1 to 2 sets each.
Plyo drop-catch (neural priming)
With a light plyo or tennis ball, quick drop-and-catch reps at the wall to prime the nervous system and wake up the arm before throwing. 2 sets of 8 to 10.
Right after you pitch
Start recovery now. Flexible resistance and blood flow, not ice.
Light active recovery
A few minutes of easy arm movement and light cardio after the outing. Light activity restores strength and range of motion better than reaching straight for ice.
Banded pull-aparts
Hold a light band at shoulder width and pull apart until your arms are extended. High, easy reps to flush blood through the back of the shoulder. 2 to 3 sets of 15 to 20.
Banded face pulls
Anchor a band at eye height, pull the band toward your forehead with elbows high. Targets the rear shoulder and upper back that decelerate the arm. 2 to 3 sets of 15.
Banded recovery series (Ws and walking goal posts)
Flowing, light-resistance band work: banded Ws and walking goal posts to move blood through the throwing muscles and reset the shoulder after an outing. Easy effort, high reps.
E-stim / TENS on the throwing muscles
If you have access to a TENS or muscle-stim unit (Marc Pro style), run it on the forearm, biceps, and posterior shoulder after throwing to drive blood flow and clear fatigue. 20 to 30 minutes.
The day after
Restore range of motion. A start can cost about 10 degrees of internal rotation that is still gone 24 hours later.
Cross-body stretch
Pull the throwing arm across your chest with the other hand, keeping the shoulder blade pinned. The most effective move for restoring the internal rotation a start takes away. Hold 30 seconds, 3 reps.
Banded recovery series (Ws and walking goal posts)
Flowing, light-resistance band work: banded Ws and walking goal posts to move blood through the throwing muscles and reset the shoulder after an outing. Easy effort, high reps.
Banded face pulls
Anchor a band at eye height, pull the band toward your forehead with elbows high. Targets the rear shoulder and upper back that decelerate the arm. 2 to 3 sets of 15.
Two days out and beyond
Rebuild and strengthen, then taper back toward your next outing.
Decelerator strengthening
Eccentric external rotation, prone T's and Y's, and reverse-throw holds to strengthen the muscles that brake the arm. Best on a recovered day, not the day before a start.
Band activation series
Light, crisp reps to switch the cuff and scapular muscles on (not to fatigue them): external and internal rotations, pull-aparts, and scapular rows. 1 to 2 sets each.
Your focus work
These target the patterns your screening flagged. Do them 2 to 3 times a week on throwing or recovery days, not the day before a start.
Elbow spiral warm-up
Slow arm circles with a light band, keeping the elbow ahead of the wrist through the spiral. 2 sets of 10 each direction before throwing.
Sleeper stretch
Lie on your throwing side with elbow at 90 degrees. Gently push the back of your wrist toward the floor. Hold 20-30 seconds, 3 reps.
Forearm pronation holds
With a 2-3 lb weight, hold arm at 90 degrees and slowly rotate palm down. 3 sets of 8. Supports medial elbow stability.
Rocker drill
Rock back, then forward, freeze at foot strike. Check: are your chest and shoulders still closed? Reset and repeat 10 times.
Tall kneeling med ball throw
Kneel on the back knee, lead knee up. Rotate hips first while the upper body follows to throw the ball into a wall. 3 sets of 8.
T-spine rotation stretch
On all fours, place one hand behind your head. Rotate that elbow toward the ceiling, hold 3 seconds. 10 reps each side.
Towel drill (full finish)
Hold a hand towel by one end. Go through your full delivery and snap it, finishing with the throwing hand past the opposite knee. 10 reps.
Posterior shoulder stretch
Cross your throwing arm across your chest. Use the other hand to gently pull it closer. Hold 20-30 seconds, 3 reps.
Reverse throw (eccentric decel)
With a 1-2 lb ball, slowly mimic the deceleration phase, guiding the arm through the full follow-through arc. 2 sets of 10.
A sample week (once-a-week starter)
An example for a Saturday start. Flex it to your real schedule, and remember your rest requirements override any template.
Sun
Rest or light mobility
Mon
Long toss, delivery work, and your heavier lift
Tue
Bullpen (about 25 to 35 pitches), then arm care
Wed
Light catch and banded recovery work
Thu
Light catch
Fri
Light catch, ready for the game
Sat
GAME, then your post-throw recovery routine
Rest between outings
Follow the Pitch Smart required-rest table for your age, where more pitches mean more days off, and never pitch on 3 consecutive days. Warm-up and bullpen pitches count as real workload too.
Starter vs reliever
Starters run this as a multi-day cycle, placing the bullpen at least 2 days before the next start. Relievers throw shorter bursts and can sometimes go on back-to-back days, but only with a steady throwing base, and the cost of too little rest grows after the second and third straight appearance. Either way, the Pitch Smart rest limits come first.
Gear to complete your setup
Your plan uses a few simple tools. Here is exactly what to get, and what to skip. Prices are approximate.
Arm-care resistance bands
$20 to $35The backbone of every routine in your plan: cuff activation before throwing and banded recovery after. The single best dollar-for-dollar arm-care tool.
See it on AmazonDoor anchor
$8 to $12Lets you run pull-aparts, face pulls, and the recovery series anywhere, no rack needed. Pairs with the bands above.
See it on AmazonOscillating bar (Bodyblade style)
$60 to $90Our pick for 12-and-under: builds rotator-cuff and scapular control through gentle, high-rep oscillation. Strengthens the stabilizers without loading a young arm.
See it on AmazonWeighted plyo ball set
$40 to $70For 13+ only, and only inside the load-managed program in your plan. Used right, plyo balls build arm strength and clean up mechanics. Used as a velo free-for-all, they are an injury risk, so follow the schedule.
See it on AmazonMuscle-stim recovery unit (optional)
$130+The post-throwing e-stim called for in your recovery days. A nice-to-have, not a need-to-have, drives blood flow to clear fatigue after outings.
See it on AmazonAs an Amazon Associate, CritchPitch may earn a small commission from these links, at no extra cost to you. We only recommend gear we would put in a young pitcher's hands.
This is a movement-pattern screening, not a medical diagnosis or injury prediction. Consult a qualified healthcare professional for medical evaluation.
Screening by Nathan Critchett · Ex-D1 pitcher, Sports-Medicine All-American
critchpitch.com
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